November 25th 2009 Workout of the Day – WoD

November 26, 2009 by Coach Morden
Filed under Workout of the Day

Leave a Comment

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)

Comments are closed.

FREE TRIAL CLASS
Featured Video

CLICK HERE for more Alchemy CrossFit, Hamilton Ontario Videos
Coach's Corner
- Dynamic Stretching
  This article was taken from: www.yaledailynews.com
  Dynamic stretching
  By Monica Mark
  Staff Reporter
  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 [...]
Satisfied Clients
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
The CrossFit Journal
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