Alchemy CrossFit, Hamilton Ontario

Tuesday, February 13, 2007

02/13/07 Workout of the Day (WoD)

Due to popular demand here is some pracitece for the events in the TSC.

"Rita"

Row 500m
21 KB Snatches
Row 1000m
21 Bodyweight Deadlifts
Row 500m
21 Pull Ups

Please feel free to post load and time to comments.

Also more congrats to Esther - she is featured on the CrossFit.com Affiliate page - Way to go!

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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.