CrossFit Niagara: MONDAY 100510

20100509

MONDAY 100510

1. Press (heavy single)
2. Front Squat 83%x2x10

3. Perform 20 reps each of:
Box Jumps
Pullups
Kettlebell swings
Walking lunges
Knees to elbows on rings
Push press 95#/65#
Good mornings 45#/35#
Wall ball shots 20#/12#
Burpees
Double unders

*no kip on pullups, russian swings, make good mornings deep
make each movement "clean", not rushing to beat the clock

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CrossFit
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.