October 15th 2009 Workout of the Day – WoD
October 15, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Once through the following series:
- 60 ft High Knees
- 60 ft Wheelbarrows
- 60 ft Duck Walk
- 60 ft Bear Crawl
- 60 ft Butt Kickers
- 60 ft Broad Jumps
Alchemy CrossFit Workout of the Day:
Today’s focus is the application of raw strength:
- Deadlift
- 5 – 5 – 5 – 5
Then finish with 3 rounds of the following triplet:
- 9 – 6 – 3 Deadlift
- 1 – 2 – 3 Resisted Runs with walk back
- 15 – 12 – 9 Pull Ups
Post load and time to the Forum.
October 14th 2009 Workout of the Day – WoD
October 14, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Once through the following series:
- 100 Skips
- 15 Squats
- 15 Dips
- 15 Sit Ups
- 15 Body Rows
- 15 Groiners
Alchemy CrossFit Workout of the Day:
Today’s focus is power and the explosive application of strength:
- Clean
- 5 – 5 – 5 – 5
Then finish with 5 rounds of the following triplet:
- 10 Power Cleans
- 10 Pull Ups
- 10 Sprawls
Post load and time to the Forum.
The point of today is Metabolic Conditioning pick a light enough weight for the power clean, and scale the pull ups as needed to complete the 5 rounds with no breaks. For the Heavy cleans at the start – ramp up the weight with 3 min rest between sets.
October 13th 2009 Workout of the Day – WoD
October 13, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
2 times through the following series:
- 15 Press
- 15 High Pull (SDLHP)
- 15 Supermans
- 15 Sit Ups
- 15 Body Rows
Alchemy CrossFit Workout of the Day:
Begin with some Push Presses:
- Push Press
- 5 – 5 – 5 – 5
Then finish with 4 rounds of the following couplet
- 7 Push Presses
- 25 Air Squats
Post load and time to the Forum.
Remember that the point of today is Strength Endurance – meaning the Push Press better be heavy and it should be your muscles giving out not your lungs.
October 12th 2009 Workout of the Day – WoD
October 13, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
2 times through the following series:
- 1o Sprawls
- 10 Body Rows
- 10 Mountain Climbers
- 10 Dips
- 10 Squats
Alchemy CrossFit Workout of the Day:
Some Holiday fun for everyone today!
Complete the following workout in partners, one partner completes the listed exercise while the other one does “Baby Burpees” ie Burpees without the push up. Partners keep switching until both have completed all the listed exercises.
- 50 KettleBell Swings
- 50 Pull Ups
- 50 Sit Ups
- 50 Dumbbell Thrusters
- 50 Push Ups
Post load and time to the Forum.
October 9th 2009 Workout of the Day – WoD
October 10, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
2 times through the following series:
- 1o Burpees
- 10 Pull Ups
- 10 Mountain Climbers
- 10 Push Ups
- 10 Groiners
- 10 Squats
Alchemy CrossFit Workout of the Day:
Begin with some Push Presses:
- Push Press
- 3 – 3 – 3 – 3
Then finish with 40 – 30 – 20 – 10 Rep Rounds of the following couplet:
- Medicine Ball Cleans
- Wall Ball
Post load and time to the Forum.
October 8th 2009 Workout of the Day – WoD
October 9, 2009 by Coach Morden
Filed under Workout of the Day
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
2 times through the following series:
- 15 Overhead Squats (PVC)
- 20 Sit Ups
- 20 Supermans
- 15 Pull Ups
- 15 Dips
- 400M Jog
Alchemy CrossFit Workout of the Day:
Time for a classic, NANCY:
5 rounds of the following couplet for time:
- 400M Sprint
- 15 Overhead Squats (95lbs Men, 65lbs Women)
Post time to comments.
October 7th 2009 Workout of the Day – WoD
October 9, 2009 by Coach Morden
Filed under Workout of the Day
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:
- 15 Squat Thrusts
- 5 Pull Ups
- 15 Sprawls
- 5 Dips
- 50 Skips
Alchemy CrossFit Workout of the Day:
Start off with some Deadlifts, building to a heavy set of 3:
- 3 – 3 – 3 – 3 Deadlift
30 – 20 – 10 Reps of the following triplet:
- Box Jumps
- Deadlifts
- KettleBell Swings
Post time to comments.
October 6th 2009 Workout of the Day – WoD
October 7, 2009 by Coach Morden
Filed under Workout of the Day
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:
- 15 Squats
- 5 Hanging Knees to Elbows
- 15 Push Ups
- 5 Pull Ups
- 50 Skips
Alchemy CrossFit Workout of the Day:
Start off with some more weighted Front Squats, heavier this time. 3 sets warm up and 4 sets working:
- 5 – 5 – 5 Front Squats Warm Up
- 3 – 3 – 3 – 3 Working Sets
3 times through this super fast, intense, MET CON to finish things off:
- 15 Thrusters
- 30 Sit Ups
Post time to comments.
October 5th 2009 Workout of the Day – WoD
October 5, 2009 by Coach Morden
Filed under Workout of the Day
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 reps each:
- Body Rows
- Sit Ups
- Tuck jumps
- Dips
Alchemy CrossFit Workout of the Day:
Start off with some weighted Front Squats. 3 sets warm up and 3 sets working:
- 5 – 5 – 5 Front Squats Warm Up
- 5 – 5 – MaxReps Working Sets
Give the Legs a break with AMRAP in 20 minutes of:
- 3 Pull Ups
- 6 Push Ups
- 9 Hanging Knees to Elbows
Post number of rounds completed to comments.
October 2nd 2009 Workout of the Day – WoD
October 3, 2009 by Coach Morden
Filed under Workout of the Day
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 Burpees
- 10 Tuck Jumps
- 15 Mountain Climbers
- 15 Groiners
Alchemy CrossFit Workout of the Day:
Start off with some weighted Squats. 3 sets warm up and 3 sets working:
- 5 – 5 – 5 Squats Warm Up
- 5 – 5 – MaxReps Working
Finish with a hip-centric MET CON
- 30 Sprawls
- 30 Box Jumps
3 times for time.
Post time to comments.
