CrossFit Niagara: Goodbye Kim!

20080429

Goodbye Kim!

Kim is leaving us for 2 weeks to visit sunny ol' Britain...sooo, for a send off, we present...

Painstorm XVII
For time:
10 Kb Turkish get up alternating sides
50 Kb SDHP
50 Kb Clean
50 Kb Jerk

100m Kb waiter walk
50 Kb figure 8 through legs
50 Kb swing
50 Kb Deadlift

100 m Kb Broad Jump
50 Kb sit ups
50 Kb swing one handed (Left hand)
50 Kb Goblet squat

100 m Kb lunge
50 Kb Rows 25 each side
50 Kb swing one handed (Right hand)
50 Kb Snatch
Max sec Kb plank Till failure

5 comments:

Unknown4/28/2008
Interesting. Do we choose different kettlebells for each one?

Definitely rest day on Wednesday.
ReplyDelete
Replies
Kim4/29/2008
Mark: glad to see you haven't lost your sense of humour! That must be GREAT coffee! You really should just go to bed when you get home.

As for that Painstorm XVII - nobody goes home until I'm done. Bring pillows and a snack.
ReplyDelete
Replies
Unknown4/29/2008
49:50 (43sec hold)

Nice work team. Check out HQ's workout tonight. Very awesome.
ReplyDelete
Replies
Kim4/30/2008
Mercifully modified to 20 reps.
49:something, using the pretty yellow demipood KB.
And bruises? Oh YEAH baby!!
Thanks, gentlemen, for the amazing send-off that I won't soon forget!
ReplyDelete
Replies
Mark Gleason4/30/2008
Hey guys, thanks for allowing me to take part in your WOD last night...it's lonely training alone after everyone leaves...boohoohoo. Great work from you both!

42:00
ReplyDelete
Replies

Add comment

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.