June 25th Work-out of the Day – WoD

June 26, 2009 by Coach Morden
Filed under Workout of the Day

W/U: 400m run; 50 Wall Ball (Light, focus on form); 3 rounds of 10 pull-ups/10 ab mat sit ups

Skill Work: PISTOLS (one legged squats)

WoD: AMRAP for 10 mins:

10 KB Swings (16/24)

5 Pull Ups

10 Push Ups

Craig aka “Plyo-Boy” pushes hard every time – the intentsity will pay off brother! Alison also really put it out there and scored 7 plus rounds – an impressive effort in the “sweat-box”! Yes – it was hot yesterday, but that is what CrossFit is all about – be ready for the unexpected, bring it on no matter what the conditions. Think about pioneer farmers in the 1800’s, Bush firefighters, construction workers – they didn’t or couldn’t give up or quit because of the conditions! Pace yourself, drink plenty of water – you will adapt to the heat, you can still build fitness – great effort today!

Tags: Alchemy CrossFit Testimonials, crossfit, CrossFit in Hamilton Ontario, fitness, Hamilton CrossFit, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day

Comments are closed.

FREE TRIAL CLASS
Featured Video

CLICK HERE for more Alchemy CrossFit, Hamilton Ontario Videos
Coach's Corner
- Happy Canada Day!
  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 [...]
Satisfied Clients
Stage 1: Discovery. I look in the mirror and acknowledge the truth: I'm unfit and fat. Not that I'd ever really use the word 'fat' -- I'd use 'heavy' or 'overweight'. I know I need to make a change. But I'm not athletic, don't like exercise classes and can't seem to make a long-term commitment to a gym. So what to do?Well, there's a new place -- CrossFit -- that just opened up. So I walk in the door to see what it's all about. I'm pleasantly surprised that it looks like fun -- small group of people doing different movements, participating in what look like simple exercises. Initial misgivings that it would be all 'jocks' seem unfounded. Women outnumber men; ages range from young to 'mature'. Not everyone is thin. Looks promising. Adam, the instructor, seems nice --- unnaturally cheerful and upbeat, but then most fitness instructors usually are --- I might come back and try a class. Stage 2: Doubt. That first class gets off to a rocky start. Adam, how can you call this 'just' the warm up? Nine exercises, 10 to 15 times each -- I call it enough, in fact, more than enough. And you want me to do these nine exercises three times --- for a WARM UP? You are out of your mind. You say you start the class AFTER the warm up? I just might start for the door and see you later. Stage 3: Discomfort. Casting aside doubt, I come back for more CrossFit classes but find myself in a state of negativity: My body doesn't bend like that. I can't possibly lift that much weight. I'm too old to try that. But Adam has a trick: He says you can 'scale' the movements. If you can't do a pushup from your toes, try it from your knees. If that doesn't work, try it standing at the wall. He says it's the range of motion that counts. I'm willing to give him the benefit of the doubt, at least for now. I'm feeling the effects of these classes throughout my body. To my surprise, my body seems to like the movements. Stage 4: Realization. Hey, what's going on? After a month of CrossFit, I can walk up stairs without stopping on the landings . . . the numbers on the scale are decreasing . . . my clothes aren't tight anymore. Then two months of classes and you know what I've learned -- Adam was right: My body DOES bend like that . . . I CAN lift that much weight . . . I'm NOT too old. Stage 5: Enthusiasm. Wow -- I love CrossFit. Adam makes sure each class is different . . . the classes are very intense but mercifully short, usually about 20 minutes. I'm losing weight, gaining strength and fitness, meeting great people. As an un-athletic person who has had a very tenuous commitment to exercise, I'm now committed to CrossFit. The results feel great -- and you can't keep me away from class!
The CrossFit Journal
World Class Fitness in 100 Words

* Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
* Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
* Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense.
* Regularly learn and play new sports.
www.CrossFit.com