CrossFit Niagara: WEDNESDAY 100427

20100427

WEDNESDAY 100427

No lifting today...well, some lifting.

1. 5 rounds:

One round consists of 5 Bear complexes with 135#/95#:
Power Clean
Front Squat to Push Press
Back Squat
Jerk from behind the neck (you may dump the bar, gently)
Then,
200m run

Rest 2 minutes between rounds.

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2 comments:

Bev4/28/2010
ah yes - Bears. Sound fun in theory...not so much in reality. Good times =P
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Kim4/29/2010
The bear is awesome! Talk about getting yer full value right there, and with a barbell!
The first two are fun.
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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.

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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.