CrossFit Niagara: WEDNESDAY 100414

20100414

WEDNESDAY 100414

1. Power clean max for the day
2. Push Press 78%x5x5
3. Ring pullups 3xmax

Fitness testing for St. Catharines Athletics is at 4-6 today.
Please be aware, there will be about 30-40 people in the gym at this time.
Be safe and courteous.

3 comments:

Bev4/14/2010
So are you saying I can't be sarcastic to people when they get in my way like I was at the Body Shop? hmmm - noted.

yay! Barbell days!!!
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John4/14/2010
Had a lot of fun today, it was nice coaching a bunch of guys through their suffering haha

Bev, we'll miss you a lot. We expect lots of dirty and sarcastic comments from you. As well as a visit whenever your in the area. Goodluck out West!
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Bev4/15/2010
Done and done John!
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What CFN offers

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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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CFN offers private, group and team training for men and women of all ages and experience levels.

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CFN offers personal training for all types of clients with all kinds of goals, whether fitness or sport-specific strength & conditioning.

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CFN offers private and team strength & conditioning services to athletes and teams of all sports and disciplines.

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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.