CrossFit Niagara

20080617

SKILLS1:
Box Jumps
Icky Shuffle
Roving Pushups
Lateral Hurdle Hops

WARMUP:
AMRAP 10 minutes
10 Box Jumps
Ladder: Icky Shuffle
10 Roving Pushups (5 Left, 5 Right)
Lateral Hurdle Hops Back to Box

SKILLS2:
Shoulder Press
Back Extension

WOD:
Seven rounds for time of:
21 x 75# Shoulder Press
21 x Back extensions

1 comment:

Kim6/20/2008
Another excellent workout. The back extensions were a big surprise. I have a funny feeling they're not going to be so easy next time.
Modified WOD: 5 rounds, 12 reps, empty bar.
And the yoga stretch routine for cool-down = amazing.
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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.