CrossFit Niagara: SATURDAY

20101127

SATURDAY

WARMUP
Burgener Warmup

CrossFit
LIFTING WOD
15 Deadlifts
50 Pullups
12 Deadlifts
40 Pullups
9 Deadlifts
30 Pullups
6 Deadlifts
20 Pullups
3 Deadlift
10 Pullups

Use 225 or 155 for deadlifts

WOD WOD
3 rounds of:
50 Double Unders
50 Back Extensions

Weightlifting
LIFTING
Power Snatch 80%x2x3 sets
Power Clean 85%x2x3 sets
Push press 75%x3x2 sets

NO MAX LIFTS TODAY!!!

There are lots of options today, hope you all have fun!
Be safe and have a good weekend.

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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.

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.