Alchemy Crossfit Hamilton Ontario » Hamilton CrossFit http://www.alchemycrossfit.com Committed to Building your Extraordinary. Thu, 01 Jul 2010 13:01:02 +0000 http://wordpress.org/?v=2.8.4 en hourly 1 Happy Canada Day! http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/happy-canada-day/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/happy-canada-day/#comments Thu, 01 Jul 2010 12:59:02 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2158 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

http://6packlapadat.com/

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.

canada-day

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/happy-canada-day/feed/ 0 March 23rd 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-23rd-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-23rd-2010-workout-of-the-day-wod/#comments Tue, 23 Mar 2010 21:43:02 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2151 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-23rd-2010-workout-of-the-day-wod/feed/ 0 March 22nd 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-22nd-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-22nd-2010-workout-of-the-day-wod/#comments Mon, 22 Mar 2010 10:30:35 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2148 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-22nd-2010-workout-of-the-day-wod/feed/ 0 March 19th 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-19th-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-19th-2010-workout-of-the-day-wod/#comments Mon, 22 Mar 2010 10:25:09 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2146 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-19th-2010-workout-of-the-day-wod/feed/ 0 March 18th 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-18th-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-18th-2010-workout-of-the-day-wod/#comments Fri, 19 Mar 2010 12:22:31 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2143 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-18th-2010-workout-of-the-day-wod/feed/ 0 March 17th 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-17th-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-17th-2010-workout-of-the-day-wod/#comments Fri, 19 Mar 2010 12:15:43 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2141 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)

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-17th-2010-workout-of-the-day-wod/feed/ 0 March 16th 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-16th-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-16th-2010-workout-of-the-day-wod/#comments Fri, 19 Mar 2010 12:02:19 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2139 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-16th-2010-workout-of-the-day-wod/feed/ 0 March 15th 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-15th-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-15th-2010-workout-of-the-day-wod/#comments Fri, 19 Mar 2010 11:56:04 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2137 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-15th-2010-workout-of-the-day-wod/feed/ 0 March 4 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-4-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-4-2010-workout-of-the-day-wod/#comments Fri, 05 Mar 2010 19:41:05 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2135 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-4-2010-workout-of-the-day-wod/feed/ 0 March 3rd 2010 Workout of the Day – WoD http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-3rd-2010-workout-of-the-day-wod/ http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-3rd-2010-workout-of-the-day-wod/#comments Wed, 03 Mar 2010 17:58:20 +0000 Coach Morden http://www.alchemycrossfit.com/?p=2127 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

]]> http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-3rd-2010-workout-of-the-day-wod/feed/ 0