CrossFit Niagara: 3some with Dave and Nancy!

20080418

3some with Dave and Nancy!

Dave and I headed over to the WestPark track for a late-night tryste with Nancy...
5 rounds, 400m run, 15 overhead squats @ 75#.
The lights were out, so it was a total covert op and it was bloody fun!
Next time, we want more people for an all out orgy!!!

2 comments:

Mark Gleason4/18/2008
14:22 will post laps tomorrow...time for sleep.
Great job tonight Dave!
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Unknown4/18/2008
20:28 @75lbs
An awesome go tonight, love the spring. Pretty even with Mark on the runs but he waxed me on the OH Squats as expected.
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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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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.