CrossFit Niagara: MONDAY

20100919

MONDAY

Congratulations to the team that competed in the 2nd Annual Element CrossFit Challenge. They came in fifth overall.
And a special thanks to our wonderful cheering and support staff!

Today we begin a new strength cycle, that will include squatting Monday, Wednesday and Friday and an additional movement.
We will also be working on individual skills and testing of these skills to determine everyone fitness levels.

WARMUP
100m run
rest 30 seconds
200m run
rest 30 seconds
400m run
rest 30 seconds

STRENGTH
Power Snatch 75% x 3 sets x 1 rep
Back squat 70% x 3 sets x 5 reps

CONDITIONING
(competitors: keep it light and easy, or not at all)
5 mins. AMRAP
10 Kettlebell swings
5 Burpees

No comments:

Post a Comment

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.

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

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

Program Design
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.