Novemeber 4th 2009 Workout of the Day – WoD

November 7, 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 Mountain Climbers
10 Groiners
10 Sprawls
10 Supermans

Alchemy CrossFit Workout of the Day:

Buy In: 10 Kip Swings

Today’s focus is Strength Endurance.

Tabata These (20 Seconds Work, 10 Seconds Rest, 8 sets per exercise):

Squats
Push Ups
Sit Ups
Pull Ups
Squats

Cash Out: Rotational Lunge Matrix

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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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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