CrossFit Niagara: On Tour!

20080319

On Tour!

Well, I've been in OKC for 2 days now, and was at CF OKC for the past 2 nights. Great affiliate! Jason and his wife (sorry, I'm terrible with names) were awesome to have me. Did a 5x1,3,5 Press, Push press, Push jerk the first name... not posting the loads - a 7 hour flight does not do well for your CrossFit... tonight, started doing "Nate" rx'd, but after the first round, my "wonderful" elbows were bitching and burning like a wildfire, so I grinned and beared through 4 more rounds of subbing 3 pulls and 3 dips for the MU's and did the 4 HSPU and 8, 2 pood (which was suprisingly easy to do)KB swings...
I just got off the phone with Mark Rippetoe, and am heading there tomorrow when I'm done at the office!!! Gonna meet Rip and do some work... LOVES IT!!! That's all for now!

For Time

2K row

Then:
3 rounds
20 pullups
20 pushups
20 squats

2K row

Post time and 2K's to comments

1 comment:

Unknown3/18/2008
That's awesome that you get to meet Rippetoe. Hopefully I get to meet some Crossfit celebrities next month.
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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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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.