CrossFit Niagara

20090128

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:
10 Deadlifts
50 Overhead Situps 20# Ball
8 Deadlifts
50 Overhead Situps 20# Ball
6 Deadlifts
50 Overhead Situps 20# Ball
4 Deadlifts
50 Overhead Situps 20# Ball
2 Deadlifts
50 Overhead Situps 20# Ball

Increase weight of deadlifts each set

Then:
Run/row/bike 2 minutes highest resistance possible
Rest 1 minute
Run/row/bike 2 minutes highest speed
Rest 1 minute
Run/row/bike 2 minutes highest resistance possible

COOLDOWN:
Roller Therapy

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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.