CrossFit Niagara

20090804

WOD TUE090804

WARM-UP:
Run 200m
Leg Kicks
Backward Lunge w/Twist
POSE Running Drills
Run 200m

WOD:
Run Repeats
800m
400m
200m
Rest 1:00 between runs

Then:
4 Rounds
3 Minutes max. reps KB Clean and Jerk
Rest 1:00

WARM-DOWN:
Roller Therapy

1 comment:

Kim8/05/2009
Excellent coaching on running. One day, off in the future, I might not hate running.

WOD Mod's: ixnay on the running. (Proof that there is a God.)
3 rounds of max KB C&J: 30, 30, 29.
With the pretty yellow KB.
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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.