CrossFit Niagara

20091116

Shoulder press
1-1-1-1-1
Push press
3-3-3-3-3
Push Jerk
5-5-5-5-5

(...if you are attending the 12:30 class, you will pick one exercise and go for gold! There's just not enough time to do it properly in 30 minutes - so maybe plan to come at 17:30?)

4 comments:

Kim11/16/2009
Shoulder press:
55, 65, 75, 85
Push press:
80
Then back to work. Dammit!
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Bev11/16/2009
shoulder press - 95,105,110
push press - maxed at 105 - tried for 107 but screwed up the math and did 87.5. Ugh!
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Kim11/17/2009
Bev, that rocks! Well done!
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Bev11/17/2009
lol - thanks Kim! I was sad I screwed up my last set - was looking forward to smokin 107.5!
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What CFN offers

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.

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

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

Program Design
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.