CrossFit Niagara

20090527

LIFTING:
Push Press 3-3-3-1-1-1
The first five sets are warm-up leading up to one set of 1 max push press

WOD:
AMRAP 10 minutes of:
Single Overhead DB Lunges (one length of room)
7 Right/7 Left Single Arm Hang Power Snatches

Total weight of DBs = 25% of bodyweight.
Example: 175# = 2x20# for males & 2x15# for females

1 comment:

Kim5/27/2009
Lifting: 1RM = 130 # Yowsah!!
WOD: I think I did three rounds, plus the lunges and 2 power snatches @ 25# dumbbell.
"Cool down": 25 wall ball shots with a 12# ball. Just for giggles.
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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.