CrossFit Niagara

20090525

LIFTING:
Front Squat 5-5-5-3-3-3
The first five sets are warm-up leading up to one set of 3 max front squats

WOD:
21-15-9
Standing DB Press
DB Hang Power Clean
Double Unders

Total weight of DBs = 40% of bodyweight.
Example: 175# = 2x35# for males & 2x25# for females

1 comment:

Kim5/26/2009
Lifting: 3RM = 135 #
WOD: 25# DB, down to 20# thanks to a merciful coach.
Time: 16:58, the last round of 9 reps was waived, thanks to a merciful coach.
I'm getting much better at double unders !!!!!
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CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

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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.