"Annie"
50-40-30-20 and 10 rep rounds, for time:
- Double-unders
- Sit-ups
Please feel free to post time 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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December
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- 12/31/06 Workout of the Day (WoD)7 - 5 - 3 -1 Reps...
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- 12/29/06 Workout of the Day (WoD)1 Arm Dumbell Sna...
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- 12/27/06 Workout of the Day (WoD)"Grace"Clean and ...
- 12/24 + 25/06 Workout of the Day Merry Christmas!
- 12/23/06 Workout of the Day (WoD)Rest Day
- 12/22/06 Workout of the Day (WoD) 3 rounds for tim...
- 12/21/06 Workout of the Day (WoD) Push Press5 - 5 ...
- 12/20/06 Workout of the Day (WoD)"Cindy"Complete a...
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- 12/18/06 Workout of the Day (WoD) For time, 21-15-...
- 12/17/06 Workout of the Day (WoD)"Fight Gone Bad" ...
- 12/16/06 Workout of the Day (WoD)"CrossFit Total" ...
- 12/15/06 Workout of the Day (WoD)Rest Day.
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- 12/13/06 Workout of the Day (WoD)For time, complet...
- 12/12/06 Workout of the Day (WoD)Without putting t...
- 12/11/06 Workout of the Day (WoD)Rest day.Exciting...
- 12/10/06 Workout of the Day (WoD) "Annie"50-40-30-...
- 12/09/06 Workout of the Day (WoD)For time:50 Thrus...
- 12/08/06 Workout of the Day (WoD)Squat3 3 3 2 2 2 ...
- 12/07/06 Workout of the Day (WoD)Rest day
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- 1 more month to our new facility!We are very excit...
- 12/05/06 Workout of the Day (WoD)For time, 21-15-9...
- 12/04/06 Workout of the Day (WoD)Time for a chippe...
- 12/03/06 Workout of the Day (WoD)Rest Day
- 12/02/06 Workout of the Day (WoD)Deadlift3 3 2 2 2...
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December
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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.
4 comments:
15:50 , done right after the previous workout. this one will have pouring sweat.
18:21 a lot worse than my first time. the sit ups were killin me.
12/28/06
First time. But can't skip so did Jump Tucks. Liked the workout thanks Le roy. 18:19. Abs feel like they are in perminant crunch position.
jan,23/07
14 mins. yeeah boi.
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