CrossFit Niagara

20090112

WARMUP:
CrossFit Warm-up 2x15
Burgener warm-up

LIFTING:
Snatch 1x5

WOD:
Squat Progression
With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue until you are no longer able to complete the required number of squats within that minute.

COOLDOWN:
Hanging Leg lifts 3x10
Overhead Sit-ups 3x10
Roller Therapy

1 comment:

Kim1/13/2009
Snatch: getting better!
WOD: I thought I would hate it, but I didn't. I made it to 12.
I am realizing how far-reaching my lack of focus extends in different areas of my life. And I thought I was only going to lose some weight when I started CF !!!
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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.