CrossFit Niagara

20090211

WARMUP:
Jog 4x
Lunge 2x
High Knees 2x
Butt Kickers 2x

WOD:
Tabata Kettlebell Swings 36/55
Tabata Jump Rope
Tabata Box Jump
Tabata Row (for cals)

Tabata is an interval protocol consisting of 8 intervals of 20 seconds of work and 10 seconds of rest.

1 comment:

Kim2/12/2009
WOD: holy cow. I did box step-ups, ixnay on the jumps. I also used the row to cool down somewhat so I didn't rush back to work as a sweaty, stinky, red-faced lunatic. But I did anyway.
My salad for lunch was lame.
New Rule: Steak after Tabada.
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CrossFit
CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

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CFN offers private, group and team training for men and women of all ages and experience levels.

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CFN offers private and team strength & conditioning services to athletes and teams of all sports and disciplines.

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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.