March 23rd 2010 Workout of the Day – WoD

March 23, 2010 by Coach Morden
Filed under Workout of the Day

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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

Tags: Alchemy CrossFit, CrossFit in Hamilton Ontario, Hamilton CrossFit, Hamilton Ontario, Where:67-Frid-St-Hamilton-Ontario-CANADA, Where:Hamilton-Ontario-CANADA, Workout of the Day (WoD)

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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