CrossFit Niagara: MONDAY 100426

20100425

MONDAY 100426

This is a lay-off week. There is only one strength component on Monday, Wednesday and Friday, followed by conditioning and skill work - a.k.a. fun!

1. Front squat 65%x5x3

2. For time:
50-40-30-20-10 Wall ball shots
10-8-6-4-2 Muscle-ups

use muscle-up progressions, bands or jump for needed assistance

6 comments:

Julia4/25/2010
This is going to hurt!
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John4/26/2010
that burpee/deadlift workout sucked. can't wait to slam that wall ball/muscle-up workout tomorrow
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Unknown4/27/2010
First day with CrossFit Niagara - great WOD.

Did 5x3 at 155#

WallBall/Muscle ups as Rx'd in 16:12
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Julia4/27/2010
i underestimated yesterday's workout! i'm fully aware of the all of the muscles in my entire core today! have fun with the wall balls!
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Mark Gleason4/27/2010
Welcome Ryan, this is layoff week, so the weights lifted shouldn't be difficult for you. Just so you know, Tuesday is always a run day (weather permitting). Where are you located?
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John4/27/2010
Ryan, you did the wallball and muscle-up workout in 16:12? I don't even know what else to say... have you been to Aromas?!
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CrossFit is a fitness training methodology characterized by functionality, fun and community in a small group setting.

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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.