CrossFit Niagara

20091124

Today is Brian's last day with us and second last in Canada as he heads home to Denmark tomorrow. As a goodbye gift, we present...

50 Box Jumps, 24"
50 Jumping Pullups
50 Kettlebell Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push press, 45#
50 Back Extensions
50 Wall balls, 20#
50 Burpees
50 Double Unders

Enjoy!

3 comments:

John11/24/2009
didn't want to set up all that equiptment. so instead i did:

15 backsquats at BW #165
25 burpees with pushup and overhead clap

4 rounds+ 2 backsquats

i have a feeling i'll pay for going off scheduale tomorrow haha
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John11/24/2009
sorry forgot to say in 20 minutes.

and may i add.. oww!
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Johanna11/24/2009
28:38 for the DIRTY THIRTY!!!
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CrossFit
CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

Olympic Style Weightlifting
CFN offers private, group and team training for men and women of all ages and experience levels.

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CFN offers personal training for all types of clients with all kinds of goals, whether fitness or sport-specific strength & conditioning.

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CFN offers private and team strength & conditioning services to athletes and teams of all sports and disciplines.

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CFN offers hourly training consultation and program design through email or in-person for CrossFit, Olympic style weightlifting, and strength & conditioning.

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.