CrossFit Niagara: MONDAY 091221

20091220

MONDAY 091221

Lifting:
Tabata Deadlift 225/135

WOD:
Complete 3 rounds of:
AMRAP 3 minutes, rest 1 minute
3 Power cleans
6 Pushups
9 Knees-to-elbows

Post lowest number of deadlifts and total rounds completed.

3 comments:

Lara12/21/2009
tabata deadlifts-2 at 135
WOD-5 completed (power cleans at 75)
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Donna Lee12/21/2009
tabata deadlifts 2 @ 135
WOD 4 completed (power clean at 85) great workout!!
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John12/21/2009
tabatta deadlifts: 4 rep low at 225lbs
3 rounds, 3 minutes:
Power cleans 155lbs, 6 push-ups, 9 K2E's
6 round total (3,2,1)
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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.