June 6th 2009 Workout of the Day – WoD

June 7, 2009 by Coach Morden
Filed under Workout of the Day

Leave a Comment

Complete the following Series For time:

50 Stiff Leg Deadlifts
10 Press
40 Stiff Leg Deadlifts
20 Press
30 Stiff Leg Deadlifts
30 Press
20 Stiff Leg Deadlifts
40 Press
10 Stiff Leg Deadlifts
50 Press

Post load and time to comments.

Tags: CrossFit in Hamilton Ontario, Hamilton CrossFit, Workout of the Day (WoD)

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
When I started Adam's crossfit program, I had been training in MMA for just over a year. My specialty being in kickboxing, and training on my ground game in case someone was to take me down. I was looking for something to step up my cardio and a friend had suggested we start doing his program in the mornings, every other day. I really didn't have any idea what it was all about but was willing to try anything to step up my game. To describe what I felt after the first few training sessions with Adam would be comparable to being hit by a moving locomotive. Within two weeks, so approximately 6 sessions, I noticed a drastic improvement in my cardio. Where before I would be gasping for air during sparring sessions, now I'm literally running circles around my opponents. My kicks have gone from chest level to head level, and my ground game is stronger than ever before. Because of the sport specific drills in box fit I've noticed my hands are faster and my footwork is improving as well. Christine A
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