November 9th 2009 Workout of the Day – WoD

November 10, 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 Push Ups
10 Groiners
10 Box Jumps
10 Sprawls
10 Skin the Cats

Buy In: Max Air Squats in 3 minutes.

Alchemy CrossFit Workout of the Day:

Today’s focus is Metabolic Conditioning.

Complete the following triplet 5 times for time:

200M Sprint
10 Pull Ups
20 Squats

Cash Out: 1 round of Max Rep Push Ups

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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- 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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During my first work out with Adam I was introduced to a muscle I never knew even existed... The "Everything Muscle". It was then that I realized a whole new world of training was out there and that Adam would help take me too the next level in developing my over all level of fitness. Over the past year and a half I have trained with Adam one-on-one as well as in a group environment. In this time I have come to appreciate his level of knowledge in many different aspects of training, and his contagious sense of overwhelming enthusiasm... sometimes I think Adam is more excited then I am when I reach a personal best. It doesn't matter what your level of fitness is currently at, Adam has the ability to encourage, drive, and develop anyone that steps into a work out with him. All I know is that the pre-workout feeling of anticipation and excitement is oddly offset by a feeling of fear; and like a drug it keeps bringing me back for more. Working out with you has been a pleasure Adam, and with your continued help and encouragement the one-arm pull-up and planche pushup will be mastered... After that it's the flag buddy. See ya in the gym Kevin Seguin P.S Don't ever think about getting soft on me.... BRING IT ON!
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