May 13th 2009 Workout of the Day – WoD

May 14, 2009 by Coach Morden
Filed under Workout of the Day

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Complete 5 rounds of the following triplet for time:

10 Pull Ups
20 Box Jumps
10 KB Swings

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Tags: CrossFit in Hamilton Ontario, Hamilton CrossFit, Workout of the Day (WoD)

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Satisfied Clients
Adam Morden, On behalf of the PEEL Regional Police 'Tactical and Rescue Unit' I would like to thank you for your presentation and exercises on Wednesday, November 28th, 2007 here at our 'Emil Kolb Centre for Police Excellence'. On this date you arrived early and very well prepared to instruct 26 of our officers on 'CrossFit' training. Your depth of knowledge and enthusiasm were very much appreciated, as we continually broaden our understanding of physiological response to a variety of 'job specific' stresses. Thanks again from all of us here in the Tactical and Rescue Unit.
P.C. Mark Wellwood #1938

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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.
www.CrossFit.com