CrossFit Niagara: WEDNESDAY 100317

20100317

WEDNESDAY 100317

HAPPY ST. PATRICK'S DAY!

Have a Guiness and do...

""Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

or be reasonable and do...

LIFTING:
Bench Press
75%x5x3
80%x3x3

WOD:
Scale Murph as you see fit.
Thought you were getting out of it huh?

5 comments:

John3/17/2010
That workout near tops the list of hardest crossfit workouts I have completed so far. Definately the worst I have felt post-workout haha I did the workout about two hours ago and feel absolutely dead haha

Goodluck to anyone that still has to do this God forsaken workout still!

P.s. everyone needs to post more! It's part of what makes us at Crossfit Niagara so tight. Keep up the great work team!
ReplyDelete
Replies
Kim3/18/2010
John - you're a machine! Unstoppable!
Kevin - you're an animal!
And you're both going to KICK ASS this weekend!!!
Can't wait!!!!
ReplyDelete
Replies
Kim3/18/2010
Murph kicked my ass and my inner bitch isn't buried as deep as I thought. I'll get working on that again asap.
ReplyDelete
Replies
Donna Lee3/18/2010
What an awesome workout. Could have done without the run part!! Got 10 rds and 2 runs.
Longest (and toughest) WOD Ive done in a long time. just under 42 minutes!!
Massage post workout should help with recovery:)
Good luck saturday and sunday
John and Kevin. Kim and I will be there cheering you on!!!
Massages Monday for you two is free just pick a time.
ReplyDelete
Replies
Bev3/18/2010
um - I'd say I feel bad that I missed that....
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.