CrossFit Niagara: Check out the new hours!

20090202

Check out the new hours!

WARMUP:
CrossFit Warmup
Burgener Warmup

LIFTING:
Press 1-1-1
Warmup 2 sets with the barbell only of 8 reps.
Then progress in weight across each set of 5, 5, 3.
Increase weight across each working set for a max press.

WOD:
"Christine"
3 Rounds for time of:
500m Row
12 Deadlifts
21 Box Jumps

COOLDOWN:
Roller Therapy - The Stick is in!

2 comments:

Mark Gleason2/03/2009
Tanya 95# DL
1. 2:19
2. 2:20
3. 2:21
TT = 14:23

Kim 95# DL/Box Steps
1. 2:17
2. 2:34
3. 2:40
TT = 14.:23

Rob 135# DL
1. 1:49
2. 1:54
3. 2:03
TT = 13:41
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Kim2/03/2009
New rule: no snacking 1 hour before 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.

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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.