Alchemy Crossfit, Hamilton Ontario » CrossFit in Hamilton Ontario http://www.alchemycrossfit.com Committed to Building your Extraordinary. Sun, 05 Feb 2012 04:37:49 +0000 en hourly 1 http://wordpress.org/?v=3.3.1 The most enjoyable experience I’ve ever had at a gym… http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/the-most-enjoyable-experience-ive-ever-had-at-a-gym/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/the-most-enjoyable-experience-ive-ever-had-at-a-gym/#comments Sun, 05 Feb 2012 04:37:49 +0000 Coach Morden http://www.alchemycrossfit.com/?p=3568 I first discovered Alchemy Crossfit by accident really. I literally work across the street from the gym and every day I would drive by seeing people work out. Sometimes people would be running out in the parking lot, other times I would see people climbing ropes and doing other various strength exercises through the big garage door that was regularly open in the summer. At that time I was running 3-4 days a week and also playing soccer twice a week. I considered myself to be in pretty good shape actually.  Though I felt like something was missing, I wasn’t feeling that great about what I looked like physically and it seemed like I had plateaued with what I was doing. This is when I contacted Adam at Alchemy to discuss what I was looking for and let him know some of my fitness goals. He had me come out for a fitness test and let me tell you, it was quite an eye opener. He ran me through some basic exercises such as rowing, chin ups, push ups etc. This assessment made me quickly realize that I had quite a bit of work to do to get where I wanted to go. It was also an eye opener for me because I came to the realization that I wasn’t as in good shape as I thought. I really liked the idea of small classes (normally 5-10 people per class) and the sense of community that seemed to be permeating the gym. I decided to sign up and give it a shot and let me tell you, it was one of the best decisions of my life. I’ve been at Alchemy for about 2 months now and my core strength is as strong as its ever been and is getting stronger every day. I’ve trimmed off a few inches of fat around the waist and really toned my upper body. I’m finding that it’s helped with my quickness with regards to soccer as well. I’m getting from point A to point B much, much quicker now than I ever was before. Not to mention my recovery time during a game has grown leaps and bounds. I’m feeling much more confident these days as well. I must say, one of the best things about Alchemy is the trainers. Adam, Denise, Craig and the gang have been more than helpful with me (not to mention patient). They are always there to assist when needed and to give you that extra push to complete your workout. They are always so pleasant and definitely make this the most enjoyable experience I’ve ever had at a gym or fitness facility. The gym has such a community/family feel to it and I believe it’s due to the people who work there AND the people who work out there. I would recommend Alchemy Crossfit to anyone looking for a great, fun workout where you are pushed to the extent of your fitness level. Thanks to the gang at Alchemy I am well on my way to achieving my fitness goals. I’m officially addicted to Crossfit……and I love it.

Wayne van Duzen

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/the-most-enjoyable-experience-ive-ever-had-at-a-gym/feed/ 0 January 31st 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/#comments Tue, 31 Jan 2012 23:21:30 +0000 Coach D http://www.alchemycrossfit.com/?p=3561 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Back Squat – 1RM

Workout of the Day:
5x
5 HSPU
10 Deadlifts 225/155
15 Box Jumps 24/20

Stimulus:
Strength Endurance

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-31st-2012-workout-of-the-day-wod/feed/ 0 January 30th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/#comments Mon, 30 Jan 2012 23:18:12 +0000 Coach D http://www.alchemycrossfit.com/?p=3558 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
50 Wall balls

Lift:
SDHP – 1RM

Workout of the Day:
25 Turkish sit ups
1 Muscle up
20 Turkish sit ups
2 Muscle up
15 Turkish sit ups
3 Muscle up
10Turkish sit ups
4 Muscle up
5 Turkish sit ups
5 Muscle up

Stimulus:
Metabolic conditioning

Cash Out:
Band Stretches

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-30th-2012-workout-of-the-day-wod/feed/ 0 January 28th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/#comments Sat, 28 Jan 2012 15:09:19 +0000 Coach D http://www.alchemycrossfit.com/?p=3554 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Front Squat – 3RM

Workout of the Day:
“Christine”
3x
500m Row
12 Body weight deadlift
21 Box Jumps 24/20”

Stimulus:
Metabolic conditioning

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-28th-2012-workout-of-the-day-wod/feed/ 0 January 27th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 21:08:09 +0000 Coach D http://www.alchemycrossfit.com/?p=3551 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5x 100m Row sprints

Lift:
Deadlift – 3RM

Workout of the Day:
40 KB Swing 32/20
30 Push ups
20 Jump squats
30 KB High pulls 32/20
40 Wall ball 24/16

Stimulus:
Strength endurance

Cash Out:
Stretch matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-27th-2012-workout-of-the-day-wod/feed/ 0 January 26th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-26th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-26th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 21:00:31 +0000 Coach D http://www.alchemycrossfit.com/?p=3548 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Workout of the Day:
“ANGIE”
100 pull ups
100 push ups
100 sit ups
100 squats

Stimulus:
Metabolic conditioning

Cash Out:
Stretch

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-26th-2012-workout-of-the-day-wod/feed/ 0 January 25th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-25th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-25th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 20:56:52 +0000 Coach D http://www.alchemycrossfit.com/?p=3545 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
5 Skin the Cat

Lift:
Back squat – 3RM

Workout of the Day:
10-1
Bent over Row 115/85
Weighted Step ups 90/50

Stimulus:
Strength endurance

Cash Out:
Stretch Matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-25th-2012-workout-of-the-day-wod/feed/ 0 January 24th 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-24th-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-24th-2012-workout-of-the-day-wod/#comments Fri, 27 Jan 2012 20:52:46 +0000 Coach D http://www.alchemycrossfit.com/?p=3542 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max KB swings in 3 min

Lift:
Overhead Squat – 3RM

Workout of the Day:
3x
10 OH squat 95/65
30 Double unders

Stimulus:
Metabolic conditioning

Cash Out:
Band stretches

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-24th-2012-workout-of-the-day-wod/feed/ 0 January 23rd 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-23rd-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-23rd-2012-workout-of-the-day-wod/#comments Mon, 23 Jan 2012 23:48:19 +0000 Coach D http://www.alchemycrossfit.com/?p=3539

Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Max pull ups

Lift:
Push press – 3RM

Workout of the Day:
Tabata…..
Front squats 75/55
Sit ups
KB swing 24/16
Mtn. climbersStimulus:

Strength endurance

Cash Out:
Stretch matrix

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-23rd-2012-workout-of-the-day-wod/feed/ 0 January 21st 2012 Workout of the Day – WOD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-21st-2012-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/january-21st-2012-workout-of-the-day-wod/#comments Sat, 21 Jan 2012 15:45:58 +0000 Coach D http://www.alchemycrossfit.com/?p=3536 Hamilton’s Alchemy CrossFit Workout of the Day

Buy In:
Reaction drill – hot hands

Lift:
Deadlift  - 5RM

Workout of the Day:
10-1
Ring dips
SDLHP 95/65Stimulus:

Strength endurance

Cash Out:
Band stretches

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