CrossFit Niagara: TUESDAY 091229

20091228

TUESDAY 091229

LIFTING:
Power Snatch (work up to a heavy set of 5 for the day)

WOD:
21-15-9
Push Press 135#/95#
Ring Dips
Burpee
Row (calories)

Post load and time to comments.

3 comments:

John12/28/2009
ladies and gentlemen...
THAT is why you don't do two a day WOD's.
He will make you hurt the next day everytime..
ReplyDelete
Replies
Kim12/29/2009
Lifting: 80#
WOD Mod's:
Push press - 75#
Ring dips: avec green band
No rowing today.
Time: 18:54
Donna Lee named this one "Fuck", and I was calling it by its name, loudly and profusely!
ReplyDelete
Replies
Donna Lee12/29/2009
Push press 80#
ring dips with green band
Time 20:11

I can not raise my hands over my head!!!!! That was awesome!!
ReplyDelete
Replies

Add comment

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.