Alchemy CrossFit, Hamilton Ontario

Thursday, December 06, 2007

12/06/07 Workout of the Day (WoD)

Complete the following series without placing the bar on the ground between exercises. Load is strict press 5RM. Repeat 3X with rest between series if necessary.

5 Strict Press
10 Push Press
15 Push Jerk

Post load & 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.