CrossFit Niagara

20091026

Five rounds for time of:
400m Run (it was so nice outside...)
30 Sit-ups
15 Deadlifts

Rest 1 minute between rounds.

255# is Rx'd for men
175# for the ladies...

5 comments:

Kev10/26/2009
well it was a 400m run...and i defeated this WOD in 24.52
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Johanna10/26/2009
KEVIN YOU ROCKED MY WORLD!! Unbelievable job, dude! I did 4 reps in 29.20.
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Johanna10/26/2009
..4 rounds..
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Bev10/26/2009
omg - 4 rounds
29:39
135 lbs
Awesome workout.
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Kim10/26/2009
Well done! You guys SMOKED this one!
WOD mod's: 155 #, 4 rounds
Time: 29:07
I really like this WOD.
The runs are getting easier - how'd that happen?
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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.