CrossFit Niagara

20090105

WARMUP:

Row 500m

Burgener

SKILLS:

Back Squat

LIFTING:

Back Squat 3x3

WOD:

Intro Benchmark

For Time:

Row 500m

40 Squats

30 Situps

20 Pushup

10 Pullups

COOLDOWN:

Situps 3x10

Russian Twists 2x20

1 comment:

Kim1/07/2009
My head was a mess for the back squats. And I failed in my New Year's resolution for not swearing. Damn!
WOD: 8:07 - a great benchmark workout!
ReplyDelete
Replies

Add comment

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.