CrossFit Niagara

20090511

NO 12:30 CLASS WEDNESDAY

Be photo ready today!!! It's time to get more photos from our WODs on the website!

SKILLS:
Muscle-Up Development

WOD:
AMRAP 20 minutes of:
12 Thrusters 95#/65#
10 Double-Unders

Post rounds and extra reps completed to comments.

When you complete a round; yell "ROUND!"
When you complete a WOD; yell "TIME!"

It's nice to see new faces in the gym this year!

Tanya 6 round + 4 thrusters
Kevin 7 rounds + 12 thrusters + 4 DU
Kim 4 rounds + 12 thrusters + 9 DU

Nice to see all doing double-unders!

2 comments:

Kim5/12/2009
Thrusters @ 55#
20 minutes of struggle and sweat - ain't nothing like it !!!!
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Kim5/12/2009
It behooves me to add that we started with bottom-to-bottom tabada squats.
Score: a very gruelling 5.
I sure warmed up quick!!!!
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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.

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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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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.