CrossFit Niagara: WEDNESDAY 100303

20100302

WEDNESDAY 100303

WOD1:
"Karabel"
3 Rounds for time of:
50 Wallball shots* 20#/12#
10 Snatch** 135#/95#

*Men's target is 10ft., women's target is 9ft.
**Power snatches are acceptable - no press out - athlete must receive barbell overhead with arms straight.

WOD2: (Sectional competitors only)
5 Rounds for time of:
400m run
50 Double-unders

5 comments:

John3/02/2010
Ok Mark... I think you missed the concept of 2 a days. Karen and Isabel are two workouts. You cannot combine the two, call it 1 workout and then make us do that second workout haha now thats just sadistic.

That being said I can't wait until tomorrow! And who knew... ice baths really do work lol
ReplyDelete
Replies
Bev3/02/2010
Hey - when I left the gym tonight the board said "mini Cindy".... WTF happened to that?!?
ReplyDelete
Replies
John3/03/2010
can't remember my times.. all i know is im beat but i don't want a rest day tomorrow. is it bad that i feel this obsessive need to work out? haha

Icy-Hot is too weak for Chuck Norris. After a workout, Chuck Norris rubs his muscles down with liquid-hot MAGMA

and i thought my ice bath was bad..
ReplyDelete
Replies
Bev3/03/2010
Chuck Norris counted to infinity - twice.
ReplyDelete
Replies
Kim3/05/2010
Bev did hugely heavy snatches for a time of 21:35. You're a WARRIOR!!!
I did wimpy over-tired and underfed snatches for a time of 20:10.
What else did Chuck Norris do?
ReplyDelete
Replies

Add comment

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.