Alchemy CrossFit, Hamilton Ontario

Monday, July 30, 2007

07/30/07 Workout of the Day (WoD)

Bottom to Bottom Tabata Squats, then:

Max reps in 2 min (each) of the following:

Push Jerk (75lbs Women 115 lbs Men)
Wall Ball
Pull Ups
KB Snatches (24KG Men, 16KG Women)

Scale if needed to complete at least 10 reps. Please feel free to post load and time to comments.

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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.