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- 20 Dead lifts
- 10 Pull Ups
- Row 500m
- 15 Dead lifts
- 15 Pull Ups
- Row 500m
- 10 Dead lifts
- 20 Pull Ups
- Row 500m
- 5 Dead lifts
- 25 Pull Ups
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CrossFit - Forging Elite Fitness moved to www.alchemycrossfit.com
About Me
- Coach
- Hamilton, Ontario, Canada
- Certified CrossFit Level 2 Trainer NCCP - Level 1 Boxing Coach (Trained) NSCA - CPT
The CrossFit Journal: Knowledge for Elite Fitness
Contact Us
Alchemy CrossFit is located at:
67 Frid St, Unit 14, Hamilton, Ontario
Just minutes from the 403, McMaster Universty, and Downtown Hamilton.
Phone: 289-389-3595
CrossFit Superstar Eva Twardokens Calendar
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.
The "Official" CrossFit Warm-Up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
Blog Archive
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2007
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January
(31)
- 01/31/07 Workout of the Day (WoD)Rest Day.Here's E...
- 01/30/07 Workout of the Day (WoD) "Christine"3 rou...
- 01/29/07 Workout of the Day (WoD)More work on your...
- 01/28/07 Workout of the Day (WoD)Bottom to Bottom ...
- 01/27/06 Workout of the Day (WoD)Rest Day.
- 01/26/07 Workout of the Day (WoD)21 - 18 - 15 - 12...
- 01/25/07 Workout of the Day (WoD)Front Squat5 - 5 ...
- 01/24/07 Workout of the Day (WoD)As many rounds as...
- 01/23/07 Workout of the Day (WoD)Rest Day.
- 01/22/07 Workout of the Day (WoD)For time:Row 500m...
- 01/21/07 Workout of the Day (WoD)Dead lift3 - 3 - ...
- 01/20/07 Workout of the DayAngie 100 Pull-ups1...
- 01/19/07 Workout of the Day (WoD)Rest Day.
- 01/18/07 Workout of the Day (WoD)For time, 21 - 15...
- 01/17/07 Workout of the Day (WoD)Clean and Jerk: 5...
- 01/16/07 Workout of the Day (WoD)5 Rounds for time...
- 01/15/07 Workout of the Day (WoD)Rest Day.We are i...
- 01/14/07 Workout of the Day (WoD) CindyComplete a...
- 01/13/07 Workout of the Day (WoD) Push Press3 - 3...
- 01/12/07 Workout of the Day (WoD) Isabel30 reps f...
- 01/11/07 Workout of the Day (WoD) Rest Day. We...
- 01/10/07 Workout of the Day (WoD) 3 Rounds for ...
- 01/09/07 Workout of the Day (WoD) As many roun...
- 01/08/07 Workout of the Day (WoD) 3 rounds for ...
- 01/07/07 Workout of the Day (WoD)Rest Day.We had ...
- 01/06/07 Workout of the Day (WoD)We are Open at th...
- 01/05/07 Workout of the Day (WoD)Shoulder Press5 -...
- 01/04/07 Workout of the Day (WoD)For time, 5o - 30...
- 01/03/07 Workout of the Day (WoD)Rest Day.We Open ...
- 01/02/07 Workout of the Day (WoD)Squat5 - 5 - 5 - ...
- 01/01/07 Workout of the Day (WoD)Happy New Year!He...
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January
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Disclaimer
The information contained in this website is strictly for informational purposes. You should consult a physician before beginning any new nutrition, exercise, or dietary supplement program. New exercises should be learned under the guidance of a certified strength and conditioning professional.
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