CrossFit Niagara

20090213

Conker Fitness (CF Oakville) is open for business!

No Training Friday 12:30pm, 5:15pm or Saturday - CF Gymnastics Certification.

WARMUP:
500m row
Samson Stretch
Shoulder Dislocates
30 Squats
20 Broad Jumps
10 Pullups

LIFTING:

Back Squat - heavy single

WOD:
Row intervals (from today's CrossFit Endurance WOD)
3 Rounds of:

20 on/60 off

20 on/50 off

20 on/40 off

20 on/30 off

20 on/20 off

20 on/10 off

1 comment:

Kim2/13/2009
Back Squat: 145, or was it 150? Apparently it's going to be WAY more next time. Okay.
WOD: running on a treadmill scared the crap out of me. Unfortunately I'm bitchy when I'm scared. Physically, an excellent workout!!
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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.