Five Stages of CrossFit – Catherine B.

Stage 1: Discovery. I look in the mirror and acknowledge the truth: I’m unfit and fat. Not that I’d ever really use the word ‘fat’ — I’d use ‘heavy’ or ‘overweight’. I know I need to make a change. But I’m not athletic, don’t like exercise classes and can’t seem to make a long-term commitment to a gym. So what to do?Well, there’s a new place — CrossFit — that just opened up. So I walk in the door to see what it’s all about. I’m pleasantly surprised that it looks like fun — small group of people doing different movements, participating in what look like simple exercises. Initial misgivings that it would be all ‘jocks’ seem unfounded. Women outnumber men; ages range from young to ‘mature’. Not everyone is thin. Looks promising. Adam, the instructor, seems nice — unnaturally cheerful and upbeat, but then most fitness instructors usually are — I might come back and try a class.
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May 18th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
max pistols in 2 min

Lift:
Press – 3RM

Workout of the Day:
3x
1 min jumping squats
1 min high knees on the spot
1 min rest

then

max consecutive squats

score total reps part A / total reps part B

Stimulus:
Strength Endurance

Cash Out:
Stretch

May 17th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
Partner MB pass drill

Lift:
Deadlift – 3RM

Workout of the Day:
8x 12 min time cap
5 Weighted sit ups 32/24kg
5 MB Cleans 25/20#
5 weighted Lunges/leg
5 KB swings 32/24kg

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

May 16th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
3 Tire Flips

Lift:
Bench press – 3RM

Workout of the Day:
AMRAP in 9
12 Hang Power Clean 135/95
9 push ups

Stimulus:
Strength endurance

Cash Out:
Stretch

May 15th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
Max push ups in 2 min

Lift:
Squat – 3RM

Workout of the Day:
5x
15 Bent over Row 95/65
Max Supine body rows

Stimulus:
Metabolic conditioning

Cash Out:
Stretch

May 14th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

Lift:
Clean – 3RM

Workout of the Day:
25 V-sit to Hollow rock
25 push ups
25 T2B
25 KB touch plank / side
25 weighted sit up
25 OH squat 45/35

Stimulus:
Strength endurance

Cash Out:
Stretch

May 12th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
max push ups in 2 min

Lift:
Press – 3RM

Workout of the Day:
2x
20 Squats
200m Run

1 min jumping lunges

2x
20 MB Cleans 24/16#
200m Run

1 min jumping lunges

Stimulus:
Strength endurance

Cash Out:
Stretch

May 11th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

Lift:
Deadlift – 3RM

Workout of the Day:
800m Run
12-9-6
squat thrusts
box jumps 24/20”
800m Run

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

May 10th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

Lift:
Bench press – 5RM

Workout of the Day:
AMRAP in 10
100 ft Farmers walk 90/50#
5 Strict press 95/65#

Stimulus:
Strength endurance

Cash Out:
Stretch

May 9th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
max push ups in 2 min

Lift:
Back Squat – 5RM

Workout of the Day:
AMRAP in 8
1 Tire flip
10 pull ups
15 box jumps 24/20”

Stimulus:
Metabolic Conditioning

Cash Out:
Stretch

May 8th 2012 Workout of the Day – WOD

Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:
max push ups in 2 min

Lift:
Snatch – 1RM

Workout of the Day:
AMRAP in 16
2 Snatch @ 85% 1RM
4 KB Swing 32/24 kg
8 OH Lunge / leg 45/25#

Stimulus:
Strength endurance

Cash Out:
Stretch

02/27/08 Workout of the Day (WoD)

Complete the following couplet 21 -15 – 9 rep rounds for time:

• Squat (10 RM or bodyweight whichever is higher)
• Ring Dips

Post load and time to comments.

03/18/08 Workout of the Day (WoD)

“Catherine” Happy Belated Birthday -Enjoy your own personalized workout – nothing but your favorites =)

Complete the following series for time:

• 50 Ball Slams
• 50 Jumping Pull Ups
• 50 Sit Ups
• 50 KB Swings
• 50 Skips
• 8 Rope Climbs

Post load and time to comments.

01/24/08 Workout of the Day (WoD)

“Fran”

21 – 15 – 9 Rep rounds of the following couplet:

• Thrusters (95lbs Men, 65 lbs Women)
• Pull Ups

Post load and time to comments.

06/2/08 – Workout of the Day (WoD)

5 sets of 5 reps:

• push press

Post load and time to comments.

03/21/08 Workout of the Day (WoD)

Complete the following series 4 times for time:

• 20 Sec L-Sit
• 15 SDLHP
• 20 Sec L-Sit
• 15 Pull Ups
• 20 Sec L-Sit
• 30 Jumping Lunges
• 20 Sec L-Sit
• 20 Sec Bridge

Post Load and Time to comments.

04/05/08 Workout of the Day (WoD)

The Tactical Strength Challenge was today and our competitors set numerous PR’s. See if you can too.

Warm Up and then complete the following in order:

• Deadlift 1 – 1 – 1 Push for a new 1RM
• Max Pull Ups – dead hang no kipping
• Max KB Snatches in 5 minutes – 16KG Women, 24KG Men

Post results to comments.

01/23/08 Workout of the Day (WoD)

Rest Day.

01/19/08 Workout of the Day (WoD)

Rest Day.

04/02/08 Workout of the Day (WoD)

Tabata intervals of the following:

• Jumping Lunges
• Sit Ups
• Body Row
• Box Jumps
• Pikes

Post lowest score for each exercise.