Happy Canada Day!
July 1, 2010 by Coach Morden
Filed under Articles
Happy Canada Day!
And Good Luck to Ryan “6-Pack” Lapadat on his quest to set Guiness world records and raise funds for kids hospital
Check him out or donate to the cause
You’ll see Ryan hanging out in the corner of the gym deadlifting for hours at a time – He’s not crazy (well he might be…) he’s getting ready for another World Record attempt July 15th/16th In Hamilton.
March 23rd 2010 Workout of the Day – WoD
March 23, 2010 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
Warm up:
Complete the following 2 times:
- Inch Worm
- 5 Strict Pull Ups
- Straddle Squat Walk
- 5 Ring Dips
- Airplane Walk
Buy In:
Max Pull Ups
Strength Work:
Squat
- Build up to a 1RM – get yourself o the board!
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning.
“ANNIE”
Complete 50 – 40 – 30 – 20 – 10 Reps of the following couplet:
- Double Unders
- Sit Ups
Post your time to the Alchemy CrossFit Forum.
Cash Out:
20 Box Jumps for speed
March 22nd 2010 Workout of the Day – WoD
March 22, 2010 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
Warm up:
Complete the following 2 times:
- 10 Push ups
- 10 Straight Leg Body Rows
- 10 Sit Ups
- 10 Supermans
- 10 Cleans
Buy In:
5 x 100m row
Strength Work:
Clean – Focus on explosivity through the pull
- 7 sets of 3 reps building to 3 moderate sets at 80% of 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Strength Endurance.
Complete 5 rounds of the following Triplet:
- 5 Ring Dips
- 15 Pull Ups
- 25 Squats
Post your time to the Alchemy CrossFit Forum.
Cash Out:
30 second frog stand
March 19th 2010 Workout of the Day – WoD
March 22, 2010 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
Warm up:
Complete the following 2 times:
- 250 Row
- 10 Dips
- Inchworm
- 10 Wall Squats
- 10 Sit Ups
- 10 Reverse Hypers
Buy In:
Max Pull Ups
Strength Work:
Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Strength Endurance!
Complete 5 rounds of the following Triplet
- 20 Thrusters *Unbroken* (95lbs Men/65lbs women)
- 10 Push Ups
- 10 lunges
Post your time to the Alchemy CrossFit Forum.
Cash Out:
Max Pull Ups (from before) + 1
March 18th 2010 Workout of the Day – WoD
March 19, 2010 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
Warm up:
Complete the following 2 times:
- 10 Dips
- 10 Straight Leg Body Rows
- Airplane Walk
- 400M Run
Buy In:
Max Ring Push Ups in 1 minute
Strength Work:
Squat
- 7 sets of 3 reps building to 3 moderate sets at 90% of 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning and Getting on the LEADER BOARD!
Complete 3 rounds of the following Triplet “Helen”
- 400M Sprint
- 21 KettleBell Swings (24KG Men, 16KG Women)
- 12 Pull Ups
Post your time to the Alchemy CrossFit Forum.
Cash Out:
5 Turkish Get Ups per arm
March 17th 2010 Workout of the Day – WoD
March 19, 2010 by Coach Morden
Filed under Workout of the Day
Happy St. Paddy’s Day!
Alchemy CrossFit Movement Preparation:
Alchemy CrossFit: Bringing Elite Fitness to Hamilton.
Dynamic Mobility Stretches:
- Shoulders
- Hip Flexors
- Torso Twists
- Good Mornings
- Ankles
Warm up:
- 10 Push Ups
- 10 Pull Ups
- 10 Overhead Squats
- 10 Reverse Hyperextensions
3 times throught he above, then:
Agility Ladder Drills
Buy In:
400M Sprint
Strength Work:
Deadlift
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is on St Paddy’s Fun!
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 sheleighly swings per side
- 20 leprechaun tosses (Unbroken Wall Balls 20lbs Men, 14lbs Women)
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
Pot – O – Gold Run (200M Sprint carrying 2 plates – 45lbs men 25lbs women)
March 16th 2010 Workout of the Day – WoD
March 19, 2010 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
Warm up:
- 10 Dips
- 10 Sit Ups
- 15 Mountain Climbers
- 15 Pull Ups
- 10 Balance Reaches
Buy In:
20 Precision Jumps
Strength Work:
Push Press
- 7 sets of 3 reps building to a 3RM
Alchemy Crossift Workout of the Day:
Today’s Focus is Metabolic Conditioning and Explosive Hip Drive.
Complete as many rounds as possible (AMRAP) in 15 minutes of the following:
- 10 Deadlifts (95lbs Women, 185lbs Men)
- 10 Broad Jumps (min 4ft Women, 6ft Men)
- 10 Squat Thrusts
- 10 Broad Jumps
Post number of rounds completed to the Alchemy CrossFit Forum.
Cash Out:
30 second Frog Stand or Tuck Planche
March 15th 2010 Workout of the Day – WoD
March 19, 2010 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
Warm up:
- 5 L-Pull Ups
- 10 OHS
- 5 Hand Stand Kick Ups
- 10 V-ups
- 30 Second Wall Sprint
Buy In:
3 x Max Double Unders
Alchemy Crossift Workout of the day:
Today’s Focus is Strength Endurance and Midline stabalization.
- 1000M Row
- 50 Sit Ups
- 750M Row
- 50 Hanging Knees to Elbows
- 500M Row
- 50 Sit Ups
Post time to the Alchemy CrossFit Forum.
Cash Out:
Max Overhead Squats at 1/3rd bodyweight
March 4 2010 Workout of the Day – WoD
March 5, 2010 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
Warm up:
3 rounds of:
10 Double Unders
10 Squats
10 Pushups
10 Body Rows
Buy In:
6 x 100 Sprint
Alchemy Crossift Workout of the day:
Five rounds of:
EVA -
30 KB Swings
30 Pullups
Cash Out:
Max pushups
March 3rd 2010 Workout of the Day – WoD
March 3, 2010 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
Warm up:
Three rounds of:
5 hand stand push ups
10 Sprawls
10 groiners
10 body rows
Max L-Sits
Buy In:
20 Box Jumps for height
Alchemy Crossift Workout of the day:
Three rounds of:
1000 m Row
20 Pull ups
20 Push ups
Cash Out:
Max Double Unders
