12/01/06 Workout of the Day (WoD)
10 Bent-Over Row (1/2 Bodyweight)
10 Push Ups
10 Squats
As many rounds as possible in 20 minutes.
Please feel free to post # rounds to comments.
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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.
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2006
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November
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- 12/01/06 Workout of the Day (WoD)10 Bent-Over Row ...
- 11/30/06 Workout of the Day (WoD) 5 km run.please ...
- 11/29/06 Workout of the Day (WoD)Rest Day
- 11/28/06 Workout of the Day (WoD)Murph In memory o...
- 11/27/06 Workout of the Day (WoD)Back Squat - grad...
- 11/26/06 Workout of the Day (WoD)2 rounds for tim...
- 11/25/06 Workout of the Day (WoD) Rest Day
- 11/24/06 Workout of the Day (WoD)5 rounds for time...
- 11/23/06 Workout of the Day (WoD)3 rounds of 15 re...
- 11/22/06 Workout of the Day (WoD)21-15-9 repsB...
- What is CrossFit?CrossFit is a "minimalist program...
- The 10 General Physical Skills: 1. Cardiovascu...
- Welcome to Steel City Crossfit.We are soon to be ...
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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.
3 comments:
Lee. 16 rounds in 20 mins. I'll get 18 or 19 next time. Good high intensity workout that leaves time for some heavier stuff.
Who's gonna beat my 16?
12/18/06 second try. 18 rounds.
jan,25/07
16 again.
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