CrossFit Niagara: FRIDAY 100115

20100114

FRIDAY 100115

WOD:
Three rounds for time of:
Walking lunge, 50m
Standing broad-jump, 100m
Row 250m

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3 comments:

Donna Lee1/16/2010
tougher than it sounded!! 19:56 Great workout!
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Bev1/16/2010
18:28 ish.
Mod - 50m broad jump.
My ass still hurts - who knew
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Kate1/19/2010
this workout KILLED my quads for 4 days! OMG!!!! Those broad jumps were damn nasty .... I always thought I was pretty athletic, but this certainly tuned me up! :-)
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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.

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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.

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.