Alchemy CrossFit, Hamilton Ontario

Friday, June 08, 2007

06/08/07 Workout of the Day (WoD)

5 rounds of 5 reps, resting as needed, push for a new 5RM of the following couplet:

Deadlift
Strict Press

Please feel free to post load to comments.

2 comments:

Anonymous said...: strict press: 55, 65, 70, 75, 80 (took a long time to do last 5)

deadlift: 155, 165, 175, 185, 195 (last round was pretty poor quality); 6:05 PM
Coach said...: Nice Job Alison; 9:03 AM

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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.