CrossFit Niagara

20080917

WARMUP:
Rotations
400m Run
Burgener

SKILLS:
Broad Jumps

LIFTING:
3 sets:
3 Overhead squats
3 Pressing snatch balances
3 heaving snatch balances
3 snatch balance

WOD:
25 Broad Jumps
50 Sit-ups
20 Broad Jumps
40 Sit-ups
15 Broad Jumps
30 Sit-ups
10 Broad Jumps
20 Sit-ups
5 Broad Jumps
10 Sit-ups

COOLDOWN:
Roller Therapy

1 comment:

Kim9/18/2008
Modifications: medicine ball cleans instead of broad jumps (thank God!)
Time 20:51 with unfortunate cognitive meltdown during the first set of cleans - new way? old way? WTF??? - whilst under pressure. Damn.
After I tell people that I'm working my ass off, I ask them if they want to feel my muscles, and offer them an arm.
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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.