CrossFit Niagara: Cycle 1, Day 15

20090911

Cycle 1, Day 15

WARM-UP:
400m Run
Dynamic stretching

WOD:
Front Squat
3-3-3-1-1-1
Glute-Ham Raise
3-5 sets of 5-10 reps

WARM-DOWN:
Roller Therapy

Compare to Day 9

2 comments:

Kim9/11/2009
Stress + lack of sleep = not fun.
After a fairly intense mental battle, I came up with a nice heavy single of 140#.
And nothing like a good ol' set of g-h raises to make me smile.
3 sets of 10: 1 set BW, one set + 10#, one set + 25#
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Kim9/11/2009
Turns out my heavy single was 145#.
Thanks, coach. Those last five pounds are the most important!
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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.