CrossFit Niagara: MONDAY 100405

20100404

MONDAY 100405

...and so we begin a new cycle of training. The first mesocycle (the big picture) is 3 weeks with 1 lay-off week, the second is 2 weeks with an unloading week. Percentages are based on your current 1 rep max lifts. Each microcycle (1 week) includes lifting on Monday, Wednesday and Friday with CrossFit workouts on those days and Tuesday is a sprint and drag day.

1. Front Squat 60%x6x3
2. Press 60%x6x3 (of clean)
3. Weighted Chin-ups 3x8-10

5 rounds for time:
4a. 10 Knees to Elbows
4b. 10 Kettlebell/Dumbbell Swings (use 25% BW)

5. Stretch and Roll

4 comments:

Kim4/04/2010
I am looking forward to getting me some of that!
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Bev4/04/2010
Sad I only get a couple of weeks :(
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Donna Lee4/05/2010
you will be missed Bev!! It was great to meet your mom today. Shes trooper.
See you wednesday.

As for todays WOD. enjoyed it!! (if you can actually "enjoy" a WOD)
Core/ab work is always good.(k2e)
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Bev4/06/2010
I think I actually almost did a K2E! Well - sorta kinda. Hey - it's a start ;)
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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.