CrossFit Niagara: Monday 111207

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Monday 111207

Bottom to bottom Tabata Squats
20 seconds max. squats
10 seconds rest in squat
8 intervals, 4 minutes total work
Score is lowest total reps per 20 seconds

This is Pat B. He was born to CrossFit. Pat is an ex-rower and gym rat. After not seeing each other pretty much since High School, it's been a few years, he contacted me regarding CrossFit and we started training in my garage a few times. He is my first "client". I prefer to call him my lab rat.

BTB Tabata Score = 8
Nicely done...

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What CFN offers

CrossFit
CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

Olympic Style Weightlifting
CFN offers private, group and team training for men and women of all ages and experience levels.

Personal Training
CFN offers personal training for all types of clients with all kinds of goals, whether fitness or sport-specific strength & conditioning.

Strength & Conditioning
CFN offers private and team strength & conditioning services to athletes and teams of all sports and disciplines.

Program Design
CFN offers hourly training consultation and program design through email or in-person for CrossFit, Olympic style weightlifting, and strength & conditioning.

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.