http://www.alchemycrossfit.com Committed to Building your Extraordinary. Thu, 01 Jul 2010 13:01:02 +0000 http://backend.userland.com/rss092 en 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/happy-canada-day/ Congratulations to our favorite Dragon Boat team - Team Knot A Breat - new number 1 in the world international champion Breast Cancer Dragon Boat Team!  You guys have Trained so hard and worked so long to earn such success!  Great Job - Now get out there and celebrate! http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/congratulations-team-knot-a-breast/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-23rd-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-22nd-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-19th-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-18th-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-17th-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-16th-2010-workout-of-the-day-wod/ 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 ... http://www.alchemycrossfit.com/crossfit-in-hamilton-ontario/march-15th-2010-workout-of-the-day-wod/ 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/