Our New Site is up and running - including the Workout of the Day Blog
www.alchemycrossfit.com
check out Hamilton Ontario's Finest CrossFit facility here
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
-
▼
2008
(10)
-
▼
January
(10)
- 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...
-
▼
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.
5 comments:
Hello. This post is likeable, and your blog is very interesting, congratulations :-). I will add in my blogroll =). If possible gives a last there on my blog, it is about the Home Theater, I hope you enjoy. The address is http://home-theater-brasil.blogspot.com. A hug.
[B]NZBsRus.com[/B]
Escape Laggin Downloads With NZB Files You Can Hastily Find High Quality Movies, Console Games, MP3 Albums, Applications & Download Them @ Maxed Out Rates
[URL=http://www.nzbsrus.com][B]NZB[/B][/URL]
Kým kríza pokračuje, aby sme sa cítili jeho škodlivé účinky slovakka ekonomiky, spoločnosti aj naďalej verí v reklame ee investovať do reklamy, a to najmä, že z Family G Medzi rôzne formy reklamy k dispozícii, priame reakcie na trh je čoraz viac Rodina G ocenili, pretože umožňuje na obmedzenú dobu, niekedy len pár dní, merateľné výsledky a úplne spoľahlivé. Family G marketing priamej reakcie reklamy je vzorec prednostné malých a stredných podnikov, pretože talianske meranie všetkých údajov môže konať, že tam, kde nie Family G prestať investovať a páchanie ďalšej zisk rozpočtu, FamilyG kde je priestor pre úspech a vyššie zisky.
Z tohto pohľadu, nástroje par excellence Family G sprievodca je taktiež vzhľadom k veľmi podrobné údaje Family G môže urobiť rozhodnutia dôležité presunúť svoje marketingové z jednej strany na druhú a pozrieť sa na vplyvy a dôsledky (takmer okamžite) z Vaše rozhodnutie. Avšak, "squeeze" Family G na najvyššej úrovni, aby maximalizovali zisky, môže byť časovo náročné a nie je Family G toľko skúseností za sebou, prečo systém na prvý pohľad veľmi jednoduché, je vlastne štruktúrovaný so železnou logikou si uvedomiť, že každý zadávateľ reklamy by mal nasledovať.
Napokon, niektorí inzerenti, všeobecne Family G podnikavejší, uvedomí si nekonečný potenciál Family G. Chápu, že je prístroj riadi prísnymi pravidlami a je známy natoľko dobre, aby sa zisková ich kampaní a využiť tohto nástroja 100%.
top [url=http://www.001casino.com/]casino bonus[/url] check the latest [url=http://www.casinolasvegass.com/]free casino games[/url] manumitted no set aside hand-out at the leading [url=http://www.baywatchcasino.com/]casino games
[/url].
[url=http://www.realcazinoz.com]casinos online[/url], also known as accepted casinos or Internet casinos, are online versions of dab ("chunk and mortar") casinos. Online casinos approve gamblers to assess as situation in and wager on casino games with the grant-money the Internet.
Online casinos typically make an ill-mannered up as a replacement apt to the episode that get odds and payback percentages that are comparable to land-based casinos. Some online casinos contend higher payback percentages against spell gismo games, and some list community payout parcel exposed audits on their websites. Assuming that the online casino is using an correctly programmed unsystematic additionally a go over again up generator, quote games like blackjack obscene an established hold back edge. The payout holding go out after of these games are established via the rules of the game.
Multitudinous online casinos sublease or give rise to their software from companies like Microgaming, Realtime Gaming, Playtech, Worldwide Tactic Technology and CryptoLogic Inc.
Post a Comment