December 2nd 2009 Workout of the Day – WOD

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

Buy In: 100 m Row x 6 Rest as needed between sprints

Alchemy CrossFit Workout of the Day:

Today’s focus is Strength Endurance. Fight through that lactic acid build up and push through the reps.

10 Lunges
10 Squats
20 Overhead Lunges
20 Jumping Squats
30 Jumping Lunges
30 Squat Tuck Jumps

Cash Out: Max Push Ups

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

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I met Adam Morden in June of 2007 when my community ladies fitness class decided to try a CrossFit class. That was the first day of the rest of my new 'fitness' life. He met us with an enthusiasm that made me enjoy the workout even though it was brutally hard. I can still remember him encouraging my friend and neighbour Wendy, who had never truly done a full sit-up in years, saying over and over 'you can do it', and she did. Adam is synonymous with INTENSITY. Each one of his workouts is different from the last and they all leave you feeling exhausted! But he is much more than a slave driver, he is an excellent teacher. Even when he is working with a large class, he provides individual attention to each participant to help them correct their form during an exercise to prevent injury and to motivate them to work harder. Adam is very personable and exhibits an incredible amount of patience when working with new clients, and when teaching new exercises to us 'oldies'. No matter how much we may complain, Adam always cracks that big smile, laughs, tells us a story and drives us on! He cheers for us, acknowledges our effort at the end of a workout and celebrates with us when we reach a new goal. He takes pride in the successes of all his clients. Adam is sensitive to peoples needs. I have been working with a shoulder injury and Adam has helped me modify workouts by giving alternative exercises to keep up the intensity but reduce the impact on my shoulder. His ability to individualize a fitness program in this manner is beneficial to all his clients and encourages us to keep striving without fear, even when we are in the process of healing. Adam has a wealth of experience and expertise and uses them effectively when planning his workouts, running his classes and giving fitness and nutritional advice. When Adam demonstrates an exercise, he is thorough and makes it look easy enough to convince us to try it and carefully spots us to ensure we are doing it properly. He gives feedback in a positive supportive manner making even the most self conscious clients feel comfortable. The fundamental lessons Adam has taught me have made it possible for me to achieve a level of fitness I have never experienced before. His support has helped me tremendously with technique and served as a great source of motivation. I consider myself extremely fortunate for having Adam as a coach to guide me and make me challenge myself to do things I never thought I could do (like boxing =) ). Thanks Adam, Lauri Turner
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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