November 25th 2009 Workout of the Day – WoD

November 26, 2009 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
Ankles

3 times through the following series:

10 MB Cleans
10 Wall Ball
10 Skin The Cat
10 Pull Up

Buy In: Max time Plank

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Begin with:

Front Squat 3 – 3 – 3 – 3 – 3

Building to a heavy set of 3.

Then, Complete the following series for time (95lbs Men, 65lbs Women):

20 Thrusters
200M Row
15 Thrusters
200M Row
10 Thrusters
200M Row
5 Thrusters
200M Row

Cash Out: Max time Plank

Post Deadlift load and number of push ups each round to the Alchemy CrossFit Forum.

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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- Dynamic Stretching
  This article was taken from: www.yaledailynews.com
  Dynamic stretching
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  Play almost any sport at any level and chances are you will be called to stretch beforehand. The typical routine is well-known and widespread: Reach for your toes, hold the stretch for 10 or 15 or 30 seconds, release and move on to another muscle. It [...]
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My name is Patricia Muir and I am 57 years old. I joined Phoenix Fitness in the fall of 2005. I had had a bone density evaluation in August and the results were not impressive. I had lost 7% of my bone density. I knew I had to do something to improve these results. In March of 2007 I tried a Cross Fit class at CrossFit Hamilton and I have never looked back. Adam Morden is the trainer at CrossFit. He motivates challenges, pushes and encourages everyone to ensure that they get the maximum benefits from the work out. Regardless of your fitness level he can show you how to scale any exercise to meet your fitness needs. He is very tuned into any injuries that you may have and can demonstrate an alternate method of movement to protect any injury. In addition to this he is always positive, enthusiastic and totally supportive. Since joining CrossFit my endurance and strength had increased dramatically. I can now do 5 unassisted pull-ups, back squat 110 lbs; 65 lb. thrusters and have once successfully dead lifted 195lbs. I have more energy; I sleep and eat better. I can bike farther, run faster, and hike difficult terrain effortlessly. I never dreamed that at my age I could accomplish the level of fitness that I have achieved. My bone density was repeated in August 2007. Incredibly, I have increased my density in my back and stabilized my hips. I am truly ecstatic! I have Adam Morden and the CrossFit program to thank for this fantastic accomplishment. I plan to continue with this program to maintain this improved bone density but also to increase my fitness level. With Thanks and Gratitude
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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