CrossFit Niagara: FRIDAY 100319

20100319

FRIDAY 100319

Let's cheer John and Kevin by performing one of the workouts from this weekends Sectional.

Choose one of the following:

Event 1
For time:
3k Row

Event 2
3 rounds for time of:
10 Overhead Squats (95/65lbs)
10 Burpees

Event 3
As many rounds and reps as possible in 12 Minutes of:
5 Deadlift (235/150lbs)
10 Pull-ups
5 Ring dips

Recover, then:
LIFTING:
Overhead Squats
75%x5x3
80%x3x3

Unless you did the overhead squat WOD.

2 comments:

Kim3/19/2010
I did event 2 Rx for 9:08.
My burpees are better but
still
kinda
slow ...
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Donna Lee3/19/2010
did Event 2
short but VERY sweet... did 65# (RX) only for first round. broke down too much after Murph yesterday!! dropped to 55# for remainder of WOD. John and Mark PUSHED me and I got it done in 5:34
shortest xfit workout yet.
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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.