CrossFit Niagara: MONDAY 100104

20100103

MONDAY 100104

As our new year of training begins, we look forward to a few exciting events!
February 13: Kim competes at her first weightlifting meet in Sarnia and then hopefully in Toronto 4 weeks later!
March 20-21: Kevin and John compete in the CrossFit Games 2010 Ontario Sectional. When they qualify, we look forward to sending them to the Regionals in Alberta.

In the meantime, we welcome newcomers Mike, Steph and Kate who are joining group class this week, and Kyle who is participating in the first "On-Ramp" 6-day crash course - he'll need lots of sleep over the next week.

I personally look forward to another great year of training with some of the best athletes in our region!
Thanks to all of you for making 2009 a success...

BUY-IN:
As many burpees you can perform in 2 minutes.

SKILL:
Handstands or handstand pushups

WOD:
3 rounds for time of:
12 Muscle-ups
75 Squats

(if you don't have a muscle-up, you will substitute a muscle-up progression from your knees)

3 comments:

John1/04/2010
that workout kicked my ass.

burpees: 36 in 2 minutes
WOD: 28:46 (give or take ten seconds cant remember)

haven't felt that aweful post-workout in a long time. Looking back, I think it just destroyed my CNS because of the difficulty of those muscle-ups
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Replies
Donna Lee1/05/2010
burpees 20 in 2 minutes

OD 16:13 (modified muscleups) Quads and hamstrings are destroyed.
ReplyDelete
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Bev1/05/2010
Did a max dead lift - 285#
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Replies

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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.