December 1st 2009 Workout of the Day – WOD

December 2, 2009 by Coach Morden
Filed under Workout of the Day

Buy In: 500 m Row

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning. Speed is of utmost importance, Let’s move!

10 rounds for time:

10 Push Press
10 Wall Ball

Cash Out: Max Plank

Tags: Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD)

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I recently started training With Adam,weighing in at around 175 pounds, after three weeks of intense training I had seen huge muscle gains,cardio vascular improvements, and major improvements in my speed and agility. Every session Adam would push me to do the best of ability's. Adam provides lots of constructive criticism and positive encouragement that allows me to constantly strive to do better. Working with Adam it is impossible to plateau at any time because of his strategic work out plans and schedules he provides. After three weeks of training I had gained close to ten pounds of muscle and was starting to get in the best shape of my life. From heavy lifting to cardio circuits Adam makes sure that every exercise is done properly and safely. He begins with the fundamentals and works you to the best of your ability step by step, constantly reaching new goals. Adam's work outs are intense, painful, and challenging but if you stick to his routines huge achievements will follow as I have personally seen. Zak Krieger
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* 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.
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