Alchemy CrossFit, Hamilton Ontario

Sunday, January 28, 2007

01/28/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats.

8 rounds of 20 seconds of squating, 10 seconds of rest. The rest position is the bottom position of the squat. Total time to complete all sets should be 4 minutes.

Check out this video from CrossFit HQ for some inspiration.

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World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.

Regularly learn and play new sports.