CrossFit Niagara

20090126

Saturday Weightlifting Practice 8:00am

WARMUP:
CrossFit Warmup:
3 Rounds:
Samson Stretch
12-15 reps of:
Overhead Squat
Situps
Back Extensions
Pullups
Ring Dips

WOD:
21 Dumbbell Thrusters
20 Double Unders
18 Dumbbell Thrusters
30 Double Unders
15 Dumbbell Thrusters
40 Double Unders
12 Dumbbell Thrusters
50 Double Unders

COOLDOWN:
Roller Therapy

1 comment:

Kim1/27/2009
WOD Mod's: started with 25# DB, switched to 20# DB so that I could finish the WOD before the gym closed.
No double unders, singles only. That saved my sanity.
I was so mad - I wanted to throw them 25# DB's but they were too heavy.
Excellent workout - just what I needed.
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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.