CrossFit Niagara: MONDAY 100531

20100530

MONDAY 100531

This weekend was the 2010 Rankin Cancer Run. There were approx. 7,000 in attendance who either ran or walked. Myself, Rob, Kevin, John and Will were there, plus special thanks to Steph and her dad who owns Licks - they donated free burgers and sausage - My God they were good, even without the bun! It was a fun way to spend a Saturday morning - sorry to those who wanted to lift at the gym. Next year, we will have a team for sure!

Week 1, Day 1

1. Squat 3x5

2. Bench Press 3x5

Complete as many rounds as possible in 20 minutes of:
95/65 pound Power snatch, 12 reps
10 Push-ups

1 comment:

John5/30/2010
Canadian Regionals took place this weekend. This is the link to the 5 events that took place:

http://games2010.crossfit.com/blog/2010/05/canadian-regional-events-announced/

The guy that came 1st at the ontario sectionals placed 6th overall, and the guy that got 2nd at the sectionals placed 4th at the regionals. Best of luck to them at the crossfit games!
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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.