November 3rd 2009 Workout of the Day – WoD

November 4, 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:

20 High Knees
10 Groiners
20 Body Rows
10 Incline Push Ups

Then 3 times per leg/direction each of the following ladder drills:

fast feet forwards
fast feet laterals
cutting drills
shifting drills
4 square

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning. Go Fast and Hard – scale the exercises as needed so you can complete the entire series with no breaks.

Helen:

400M Sprint
21 KettleBell Swings
12 Pull Ups

3 rounds for time.

Post time 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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Satisfied Clients
Just wanted to fill you in on our “fun in the sun” while down in Punta Cana, DR. Sue, Robin, Debbie and I began our odyssey with the Monday morning cross fit work-out at Steel City – then it was work, furious packing and the flight down south leaving at 4:30 pm. The HOT workouts began the following Tuesday morning – January 29^th… WODs: Tuesday, Jan.29^th – Regular warm-up X 3 Rounds, “SUSAN” Run 200m/10 Air Squats/10 Push ups X 5 Rounds; Run on Road for 38 mins. Wednesday, Jan 30^th – Warm-up X 3; 20 Jumping Jacks/20 Burpees/20 Air Squats X 3 Rounds; 8 X 1 min run/ 30 lunges Thursday, Jan. 31^st – Warm-up X 3; 10 Vertical Jumps/10 Push ups/10 Sit ups X 4 Rounds; (Run with High Knees for 20 sec – push up X 5) 4 Rounds; “ROBIN” – 10 Long Jump Burpees/ 5 Manmakers X 2 Rounds (3 Work-out segments!) Friday, Feb. 1^st – Warm up X 3 Rounds, 20 Sit ups/20 Push ups/400m run X 4 Rounds; 300m run/50 Air squats X 4 Rounds Saturday, Feb.2^nd – Warm-up X 3 Rounds, (3 Vertical Jumps/3 Air Squats/3 Long Jumps X 5) 3 Rounds 10 X 100 m Sprints 10 Walking Lunges/10 Push ups X 10 Rounds Sunday, Feb 3^rd – Warm-up X 3 Rounds, 10 Pull ups/10 Vertical Jumps/10 Push ups X 5 Rounds (outside in sand!) 30 sec+ Plebs Plank/ 10 Push Press (45lbs Deb and Sue, 65 lbs Robin and Andy)/ 15 sit-ups or v-ups X 7 Rounds Handstand FUN! All work-outs were followed by coffee/tea and/or optional “Dominican” donuts! This set us up for a brilliant day on the beach with the kids. We should seriously consider this for an annual Crossfit training camp! Adam – thanks for the sample work-outs, most were pulled from this list, great “on the road” BW-WODs
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