Complete the following series for time:
- 800m Sprint
- 50' 1 Arm Overhead Walking Lunges
- 50 V-Ups
- 800m Sprint
- 50 MB Cleans
- 50 Overhead Presses
- 800m Sprint
- 50 Ball Slams
Subscribe to:
Post Comments (Atom)
skip to main |
skip to sidebar
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
-
▼
2007
(363)
-
▼
September
(30)
- 09/30/07 Workout of the Day (WoD)Complete the foll...
- 09/29/07 Workout of the Day (WoD)Rest Day.
- 09/28/07 Workout of the Day (WoD)Christine3 rounds...
- 09/27/07 Workout of the Day (WoD)Clean Progression...
- 09/26/07 Workout of the Day (WoD)Complete the foll...
- 09/25/07 Workout of the Day (WoD)Rest Day.
- 09/24/07 Workout of the Day (WoD)Complete the foll...
- 09/23/07 Workout of the Day (WoD)Squat5 - 5 - 5 - ...
- 09/22/07 Workout of the Day (WoD)"Diane"21 - 15 - ...
- 09/21/07 Workout of the Day (WoD)Rest Day.
- 09/20/07 Workout of the Day (WoD)Deadlift5 - 5 - 5...
- 09/19/07 Workout of the Day (WoD)50 - 30 - 20 Reps...
- 09/18/07 Workout of the Day (WoD)Tabata these:Rowi...
- 09/17/07 Workout if the Day (WoD)Rest Day.
- 09/16/07 Workout of the Day (WoD)21 - 15 - 9 Reps ...
- 09/15/07 Workout of the Day (WoD)Perform the follo...
- 09/14/07 Workout of the Day (WoD)Complete 3 rounds...
- 09/13/07 Workout of the Day (WoD)Rest Day.The Tact...
- 09/12/07 Workout of the Day (WoD)Complete the foll...
- 09/11/07 Workout of the Day (WoD)5 rounds for time...
- 09/10/07 Workout of the Day (WoD)Max rounds in 20 ...
- 09/09/07 Workout of the Day (WoD)Rest Day.
- 09/08/07 Workout of the Day (WoD)Tactical Strength...
- 09/07/07 Workout of the Day (WoD)Perform 3 rounds ...
- 09/06/07 Workout of the Day (WoD)Perform the follo...
- 09/05/07 Workout of the Day (WoD)Rest Day.Remember...
- 09/04/07 Workout of the Day (WoD)Perform the follo...
- 09/03/07 Workout of the Day (WoD)Push Press3 - 3 -...
- 09/02/07 Workout of the Day (WoD)Perform the follo...
- 09/01/07 Workout of the Day (WoD)Rest Day.1 week t...
-
▼
September
(30)
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.
No comments:
Post a Comment