March 2nd 2010 Workout of the Day – WoD

March 3, 2010 by Coach Morden
Filed under Workout of the Day

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Alchemy CrossFit Movement Preparation:

Alchemy CrossFit: Bringing Elite Fitness to Hamilton.

Dynamic Mobility Stretches:

Shoulders
Hip Flexors
Torso Twists
Good Mornings
Anklesower Snatch

Warm Up:

Three rounds of:

Inch Worm

20 boot strappers

10 pushups

20 situps

Buy In:

500 m Row

Alchemy Crossift Workout of the day:

Four rounds of:

30 Jumping Ring Dips

10 Kettle Bell Swings

Cash Out:

30 Sec Frog Stand

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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After having taught cardio fitness classes for several years, I came to CrossFit looking for a change: I needed something motivating and challenging to take me to my optimal fitness level. Coach Adam Morden has certainly provided me with that! Over the last two months, Adam has introduced me to a fitness program that challenges me in ways my cardio classes never could. I have learned safe techniques in a positive environment that pushes me to perform. Adam motivates to do my best and provides positive and helpful feedback during and after the workout. I look forward to each class knowing that it will be new and different, but just as challenging as the last one, where I can work to improve each week. I have also attended one of Adam's nutrition seminars. I now understand how important a proper diet is when it comes to achieving fitness goals. Adam's seminar gave me excellent information on how to eat well in order to improve my overall fitness goals. As a vegetarian, I have often struggled to eat properly, or find good advice, but his course took this into consideration and I was able to modify my eating habits for the better easily. For anyone who is serious about their health and fitness, I highly recommend Adam Morden as a coach. I have already recruited a couple of friends who would agree! sincerely, Hilary M
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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.
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