CrossFit Niagara: WEDNESDAY 100120

20100119

WEDNESDAY 100120

This has nothing to do with CrossFit or the WOD, just a favourite song and band, enjoy!

WOD:
Row 1km
20 KB Clean and Press, left arm
20 KB Clean and Press, right arm

Rest 2 minutes

3 rounds
100m Sled Drag, 75% BW
20 KB Swings, left arm
20 KB Swings, right arm

Rest 2 minutes

20 Tire Flips
20 KB Snatches, left arm
20 KB Snatches, right arm

1 comment:

John1/20/2010
ya that workout just sucked haha my poor muscle imbalanced back just couldnt handle it.

and as hard as those sled drags were they were a crazy workout
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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.