Alchemy CrossFit, Hamilton Ontario

Friday, February 23, 2007

02/23/07 Workout of the Day (WoD)

Snatch Progressions:

5 rounds of 5 reps of each of the following:

Snatch Pull
Overhead Squat
Heaving Snatch Balance
Drop Snatch

Then 6 sets of 3 reps:

Snatch

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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.