CrossFit Niagara

20081023

WARMUP:
CFWU
Burgener

SKILLS:
Rowing
Muscle Snatch
Wall Ball
Slam Ball
Situps

WOD:
Tabata Circuit

Rowing
1:00 Rest
Dumbbell Snatch
1:00 Rest
Wall Ball
1:00 Rest
Ball Slams
1:00 Rest
Sit-ups

Tabata Intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals.

2 comments:

Kim10/24/2008
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Kim10/24/2008
Another excellent workout! I think I'm starting to understand this snatching stuff. The weightless part has escaped me until now! It's so awesome when it's right!!
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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.