Complete the following series for time:
- 50 Box Jumps
- 50 Pull Ups
- 50 1 Arm Overhead Lunges (Per Leg)
- 50 Burpees
- 1000M Row
- 50 Ball Slams
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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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2008
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January
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- Our New Site is up and running - including the Wor...
- Sorry for the delay in posting new workouts we are...
- 01/07/08 Workout of the Day (WoD)Complete 40 - 30 ...
- 01/06/08 Workout of the Day (WoD)Complete 4 rounds...
- 01/05/08 Workout of the Day (WoD)Rest Day.
- 01/04/08 Workout of the Day (WoD)Complete the foll...
- 01/03/08 Workout of the Day (WoD)Squat5 - 5 - 5 - ...
- 01/02/08 Workout of the Day (WoD)Complete 10 round...
- 01/01/08 Workout of the Day (WoD)Rest Day.Happy Ne...
- 12/31/07 Workout of the Day (WoD)3 rounds of the f...
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January
(10)
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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