Alchemy CrossFit, Hamilton Ontario

Sugar is the Devil…

Yep that’s right Sugar is evil. It will mess you up, hinder your recovery, and let you down just when you need energy. Sadly the average North American eats 21 tablespoons!!! of added sugar each day. That’s 3 times... Continue »

August 26th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Ankles (flexion/extension/rotation) Hamstrings Then 3 rounds of the following: 10 Cleans 10 Sit Ups 10 Push Press 10 Snatch Deadlift High Pull 10 Tuck Jumps Alchemy CrossFit... Continue »

By Coach Morden | 26 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

August 25th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Dynamic Mobility Stretches: Hip Hamstring Torso Twists Good Mornings Supermans Ankles Warm Up with 2 sets of each exercise (50 ft each): Partner Wheelbarrows Duck Walk Push Up Walk Lunge Crab Walk Bear Crawl Alchemy... Continue »

By Coach Morden | 25 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

Healthy, Strong, and No More Back Pain!

I was introduced to CrossFit in spring of 2007. At that time I lost my running partner and was lacking a motivation to continue on my own. I got a gym membership and with that came a fitness assessment.... Continue »

By Coach Morden | 24 August 2009 | Member Stories | Alchemy CrossFit Testimonials, Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA |

August 24th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Dynamic Mobility Stretches: Shoulders Hips Hamstrings Quads Hip Flexors Then 2 times through the following series: 400M Run 20 Good Mornings 10 Hanging Knees to Elbows 20 Supermans 10 Presses 20 Overhead Squats Alchemy CrossFit... Continue »

By Coach Morden | 24 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

August 23rd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Dynamic Mobility Stretches Hip Swings Side Hip Swings Knee Rotations Hip Rotations Ankle Rotations Torso Twists Shoulder Inlocates/Dislocates Then 3 rounds of the Bergener Warm Up: Down and up Elbows high and outside Muscle snatch... Continue »

By Coach Morden | 23 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

August 22nd 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Dynamic Mobility Stretches Hip Swings Side Hip Swings Knee Rotations Hip Rotations Ankle Rotations Torso Twists Shoulder Inlocates/Dislocates Then 3 rounds of 15 of the following series: Overhead Squats Hanging Knees to Elbows Push Ups... Continue »

By Coach Morden | 22 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

August 21st 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches: Shoulders Hip Flexors Torso Twists Ankles (flexion/extension/rotation) Hamstrings Then 3 rounds of the following: 10 Squats 10 Sit Ups 10 Press 10 Stiff Leg Deadlift 10 Tuck... Continue »

By Coach Morden | 21 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

August 20th 2009 Workout of the Day – WoD

Alchemy CrossFit Movement Preparation: Warm Up with the following: Dynamic Mobility Stretches: Shoulders Hips Hamstrings Quads Hip Flexors Then 1 time through the following series: 30 Wall Ball 30 Sit Ups 30 Good Mornings 30 Tuck Jumps Alchemy CrossFit... Continue »

August 19th 2009 Workout of the Day – WoD

Finally a bit of a temperature break in Hamilton – it has been crazy humid but that hasn’t slowed down the Alchemy CrossFit crew. We’re back at it with a quick MET CON workout today. Alchemy CrossFit Movement Preparation:... Continue »

By Coach Morden | 20 August 2009 | Workout of the Day | Alchemy CrossFit, Hamilton Ontario, CrossFit in Hamilton Ontario, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD) |

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