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 20th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

Agility ladder

Lift:

Press – 3 Rep Max

Workout of the Day:

“Annie”

50-40-30-20-10

Double-unders

Sit-ups

Stimulus:

Metabolic conditioning and Core

Cash Out:

Stretch

May 18th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

3 Tire Flips

Lift:

Deadlift – 3 Rep Max

Workout of the Day:

- 5 Rounds -

400m Run

12 Overhead Lunge @ 45/35 lbs

24 Double Unders

Stimulus:

Metabolic Conditioning and Knees

Cash Out:

Stretch

May 16th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

400m Sprint

Lift:

5×2 Over Head Squat

Workout of the Day:

- E.M.O.M x 8 (Every minute on the minute) -

5 Power Snatch at 75/55 lbs

20 Double-Unders

Stimulus:

Metabolic Conditioning and Shoulders

Cash Out:

Stretch

May 15th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

Muscle up/Muscle up transition

Lift:

Bench press – 5 Rep Max

Workout of the Day:

30-20-10

Body Rows

Kettlebell Swings per arm  (20/14 kg)

Superman

Stimulus:

Strength and Endurance & Back

Cash Out:

Stretch

May 14th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

2x Prowler Push

Lift:

Front Squat – 5 Rep Max

Workout of the Day:

Teams of two:

- 2 Rounds -

30 Overhead Squat at 95/65 lbs

400m Run – tandem

60 Hollow Rock

Stimulus:

Metabolic Conditioning and Core

Cash Out:

Stretch

May 13th Alchemy Crossfit Workout of the Day – WOD

WOD Hamilton CrossFit  - Workout of the Day at Alchemy CrossFit

Buy In:

400m Sprint

Lift:

Deadlift – 3 Rep Max

Workout of the Day:

- 5 Rounds -

1 Power Clean (115/85 lbs)

5 Front Squat

Sprint to Road and Back

- Add weight with each round -

- Score time and final load -

Stimulus:

Strength and Endurance & Knees

Cash Out:

Stretch