CrossFit Niagara

20080806

Congratulations to Conker Fitness CF Oakville for their first official CrossFit WOD yesterday. Jeff is an excellent trainer with many years of experience. He is a fantastic addition to the CrossFit community. Please check out his site and/or drop by the place for a great workout.

WARMUP:
Rotations
Run 400m or Row 500m
20 Overhead Squats
10 Pushups
Burgener

SKILLS:
Power Cleans
Push Jerk
Front Squat

WOD:
5 Rounds for time:
15 Hang Power Clean 95/65
10 Push Jerk 95/65
5 Front Squats 95/65

Post time to comments.

LIFTING:
Heavy KB Swing 5,5,5,5,5

1 comment:

Kim8/07/2008
Four workouts? That's crazy (in an awesome sort of way.)
"WOD": modifications - 45 lb bar Time - 21:44.
I did five rounds - woohoo!!! But drove home using my feet ...
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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.