Alchemy CrossFit, Hamilton Ontario

Saturday, July 28, 2007

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

Complete the following series for time:

800m Sprint
50 Squats
50 Push Ups
50 Sit Ups
400m Sprint
50 Box Jumps (24 inch box)
50 Push Press (1/2 Bodyweight)
50 KB Swings (24kg men, 16kg Women)
800m Sprint
15 Pull Ups

Please feel free to post load and time to comments.

2 comments:

Micheal Fall, CrossFit Guelph said...: Greetings Adam, thanks so much for having us on Friday. The pain Storm was great. Thank you as well for the squat tip. See you soon.

Michael; 10:43 PM
Coach said...: No problem, it was great to have the two of you out. We look forward to seeing you again soon.; 4:58 PM

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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.