CrossFit Niagara: Rowing Nancy

20080119

Rowing Nancy

Five rounds for time of:
400 meter row
95 pound Overhead squat, 15 reps

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1 comment:

Unknown1/19/2008
WOD:
10 burpee chinups on goalpost
run to other goalpost
10 burpee chinups
run back

5 rounds - 18:49
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CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

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

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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.