CrossFit Niagara: FRIDAY 100219

20100218

FRIDAY 100219

Kevin and Bev play with "Spanky"; the new 100lbs or so water-filled swiss ball...

LIFTING:
Back Squat
85%x3x3
90%x1x3

WOD:
"2/3 Linda" aka 2 bars of death
10-9-8-7-6-5-4-3-2-1
Bench Press bodyweight
Clean .75 bodyweight

2 comments:

Kim2/19/2010
WOD Mod's:
Bench press @ 35 kg
Clean @ 40 kg
Time: 16:37
Delirium kicked in early.
By the time I was finished, I was gasping, sweaty and happy. And hoping for a quick mental recovery.
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Bev2/19/2010
Hmm - sounds eerily like Vegas to me...
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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.