Crossfit Niagara

February 21-25

Mark — Mon, 20 Feb 2012 22:16:15 +0000

TUESDAY
A. Hang power snatch 3-3-3-1-1-1
B. 3 rounds of:
5 box jumps (with step down)
10 toes to bar
15 pullups

WEDNESDAY
A. Overhead squat 5-5-5-3-3-3
B. Complete the following:
10-9-8-7-6-5-4-3-2-1 HSPU or pushups
1-2-3-4-5-6-7-8-9-10 pullups

THURSDAY
A. Press 5-5-5-3-3-3
B. 3 rounds of:
25 thursters 95/65
25 lateral barbell burpees

FRIDAY
A. Hang power snatch 3-3-3-1-1-1
B. 5 rounds of:
5 toes to bar
10 kettlebell snatch (5R/5L)
15 pushups

SATURDAY
A. Overhead squat 3-3-3-1-1-1
B. AMRAP 15:00
15 benchpress (45% bodyweight)
15 pullups

February 13-18

Mark — Mon, 13 Feb 2012 01:41:55 +0000

MONDAY
A. Power clean 3-3-3-1-1-1
B. Perform the following concentrating on technique, not speed. Use approx. 30% of bodyweight:
20-18-16-14-12-10-8-6-4-2 Jerks
2-4-6-8-10-12-14-16-18-20 Toes to bar
(scale toes to bar with knees to elbows or hanging knee raises)

TUESDAY
A. Deadlift 5-5-5-3-3-3
B. Max turkish getups in 7:00 55/36

WEDNESDAY
A. Close grip bench press
5-5-5-3-3-3
B. Complete the following:
10-9-8-7-6-5-4-3-2-1 hang power cleans 135/95
between each set of power cleans, perform 10 burpees

THURSDAY
A. Power clean 3-3-3-1-1-1
B. AMRAP 12:00
5 pushups
10 squat jumps
15 situps

FRIDAY
A. Deadlift 3-3-3-1-1-1
B. AMRAP 10:00
5 power snatch 95/65
10 rings dips or pushups
15 knees to elbows

SATURDAY
A. Close grip bench press 3-3-3-1-1-1
B. 4 rounds of:
7 clean and jerks 115/55
400m run

FEBRUARY 6-11

Mark — Mon, 06 Feb 2012 00:25:24 +0000

Starting February 1:
“THE MAKE YOUR LOVED ONES BETTER THAN THEY ARE! VALENTINE SPECIAL $99″
If you buy a monthly membership for a loved one, or they do it on their own, they pay only $99 for the first month. If they resign after the first month, you pay only $99 for the following month! Get two people to join and they resign, you get the month FREE! Even if you don’t love the person and just want to save money, you can still get the deal…

MONDAY
A. Back squat 5-5-5-3-3-3
B. AMRAP 15:00 minutes
20 Kettlebell swings
20 pullups

TUESDAY
A. Bench Press 5-5-5-3-3-3
B. 5 rounds of:
15 overhead squats 95/65
250m row
C. 3×15 ball slams

WEDNESDAY
A. Power snatch 3-3-3-1-1-1
B. 10 rounds of:
5 pushups
10 knees to elbows
15 good mornings

THURSDAY
A. Back squat 3-3-3-1-1-1
B. 5 rounds of:
5 snatch grip deadlift
10 knees to elbows
15 box jumps

FRIDAY
A. Press 3-3-3-1-1-1
B. AMRAP 15:00 minutes
10 hang power clean and jerk 135/95
10 situps

SATURDAY
A. Attempt a 10rep overhead squat
B. Every minute on the minute for 10:00 perform:
5 hang power snatch
5 overhead squat (use the loading found in part A)

January 30-Feb 4

Mark — Sun, 29 Jan 2012 20:39:12 +0000

MONDAY
A. Back squat 5-5-5-3-3-3
B. Complete the following:
20 kettlebell snatch (10/side)
20 supine grip pullups
16 kettlebell snatch (8/side)
16 supine grip pullups
10 kettlebell snatch (5/side)
10 supine grip pullups
Note: complete the workout using perfect technique, if there is any sign of rushing through to get a good time, you will be asked to slow down and concentrate on a good workout instead. In fact, there will be no timer! So suck it up buttercup and do good movement instead of being a whiteboard hero. Love you!

TUESDAY
A. Bench Press 5-5-5-3-3-3
B. Tabata Rowing sprints
perform 6 intervals of 0:20 rowing and 0:10 rest
Note: the idea is to perform all 5′s and 3′s of lifting successfully, if you are missing lift, you are going to heavily, it’s not helping you, lighten the load and go hard.

WEDNESDAY
A. Power snatch 3-3-3-1-1-1
B. 3 rounds of:
12 burpees
21 kettlebells swings 55/36
12 pullups

THURSDAY
A. Back squat 3-3-3-1-1-1
B. 30-20-10
deadlift 225/185
single arm kettlebell push press
Note: alternate arms half way through reps ex. 15 right/15 left

FRIDAY
A. Press 3-3-3-1-1-1
B. 5 rounds of:
9 thrusters (95/65)
9 pullups
2:00 rest between rounds

SATURDAY
Today the weightlifting team is competing at WinterLift, channel your inner Brian Wilson and send them good vibrations.
A. Power snatch 3-3-3-1-1-1
B. AMRAP 15:00
5 power cleans 135/95
10 pistols (5/side) or 20 air squats
15 double unders or 30 singles

January 23-28

Mark — Mon, 23 Jan 2012 01:59:19 +0000

Reminder that we are now open all day on Mondays from 8am-4pm and during regular scheduled class times.

MONDAY
A. Press 5-5-5-5-5
B. 10 rounds of:
10 pullups
10 pushups
10 situps
10 squats

TUESDAY
A. Front Squat 10-10-10-10-10
(rest 4 minutes between sets for maximum effort)
B. Weighted dips 3×10

WEDNESDAY
A. Bench press 5-5-5-5-5
B. 3 rounds of:
20 kettlebell swings
20 goblet squats w/ kb
20 goblet hold walking lunges

THURSDAY
practice technique, then
“Grace”
30 clean and jerks

FRIDAY
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

SATURDAY
5 rounds for max reps of:
Body weight bench press
Pull ups
Body weight back squat
(rest appropriately between rounds)

January 16-20

Mark — Mon, 16 Jan 2012 01:55:08 +0000

Schedule Changes:
Monday OPEN GYM 8-12 & 1-4
Feel free to stop by and get a workout, work on skills, lift, and talk to student trainers John and Pat. They are UofT Humber Kin students and will be helping to run open gym for 10 weeks.
If the open gym days take off, we’ll add more through the week.

MONDAY
A1. Muscle up practice 20 mins.
work on pullups and ring dips and ring progressions.
A2. If you can perform numerous muscle ups:
30 muscle-ups

B. Back Squat 5-5-5-5-5

C. Open gym workout:
1000m row
21 thrusters 85/55
15 pullups
750m row
18 thrusters
12 pullups
500m row
15 thrusters
9 pullups

TUESDAY
A. Handstand practice 20 mins.
B. 3×50 wallballs (rest 2 mins. btwn sets)

WEDNESDAY
A. 5 rounds of:
9 cleans 155/105
18 supine grip chinups
B. Ab wheel 3xmax (knees or feet)
pass it around and have a good laugh…

THURSDAY
A. Deadlift 1RM
B. 3 rounds of:
50 double unders
50 situps

FRIDAY
A. Tabata something else
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
B. Hang out and play, it’s been a tough week – IT’S THE WEEKEND!!!

SATURDAY
A. roll and stretch – minimum 20 minutes
B. Power snatch 1RM
C. hang and stretch

Niagara Weightlifting

Mark — Wed, 11 Jan 2012 18:14:26 +0000

Niagara Weightlifting’s competitive team follows bulgarian style training.
Some lifter train twice a day and other’s only once due to time constraints; like life…
Each training session consists (usually) of snatch, clean and jerk, and a squat – front or back.
We like to keep it simple.
Beginners concentrate on snatch, clean and jerk drills with very light weights, such as pulls from different positions. They also squat. Everyone squats.
Since we stopped using a percentage based program, we’ve seen great increases in all our lifters. Most lifters will PR (which means breaking a previous “personal record”) every session; whether it’s the snatch, the clean and jerk, just the clean, just the jerk, a squat or all of the above – it happens.
We look forward to an amazing competition year in Ontario and aim for lifters on the podium at the 2015 Pan Ams in Toronto.

Here’s some links to what we do at Niagara Weightlifting…

http://www.youtube.com/user/gleason73?feature=guide

January 9-14

Mark — Sun, 08 Jan 2012 20:53:15 +0000

Saturday 11-1 is now OPEN GYM every week.
Also, starting Monday, January 19 – OPEN GYM will be from 7am-4:30. New trainers John and Pat will be there all day, including the regular class times on the schedule.
Please sign up as usual for open gym times, please adhere to the hour. Thanks.
New rental lockers have not arrived yet, and we are still cleaning the day lockers for use. Please be patient as we make changes in the gym.

MONDAY
A. Push Jerk 3-3-3-3-3
B. 21-15-9
Thrusters 95/65
Pullups

TUESDAY
A. 21-15-9
Overhead squats 95/65
Burpees
B. Weighted situp
3×15
or do 3 max sets of the ab wheel of death…

WEDNESDAY
A. Press 5-5-5-5-5
B. Max turkish getups in 12 minutes
(use kettlebells or dumbbells)

THURSDAY
A. Deadlift – work to 1RM
B. pullups 3×12

FRIDAY
3 rounds of:
400m run (yup, a run)
21 kettlebell swings
12 pullups

SATURDAY
open gym
lifting is always a good thing to do on this day, because in the long run, that’ll make you better…I’d suggest power cleans!!!

HAPPY NEW YEAR!!!

Mark — Mon, 02 Jan 2012 19:44:51 +0000

NEW YEAR SPECIAL!!!
3 months of training for $99/month ($297 total)
Prepaid by cash or cheque at the gym
(For new members only)

TUESDAY
A. Five rounds of:
15 deadlifts, 135/85
12 hang power clean, 135/85
9 front squats 135/85
6 push jerk 135/85
B. 30 pullups

WEDNESDAY
A. 4 rounds of:
25 walking lunges
50 squats
B. Complete the following:
17-13-11-7-3-1 pushups
1-3-7-11-13-17 pullups

THURSDAY
A. Deadlift 5-5-5-5-5
B. 3×15 ball slams

FRIDAY
Complete the following:
50 box jumps
50 ring rows
50 kb swings
50 walking lunges
50 hanging knees to elbows
50 push press 45/35
50 good mornings 45/35
50 wall ball shots 20/12
50 burpees
50 double unders (200 singles)

December 27-31

Mark — Tue, 27 Dec 2011 14:26:58 +0000

Please remember, there are no 6am classes this week.
Regular hours resume January 3.

TUESDAY (one last run, so bring warm clothes)
3 rounds of:
400m run
21 kettlebell swings 55/35
21 thrusters 95/55
21 pullups

WEDNESDAY
5 rounds of:
20 double unders
10 power cleans 135/85
10 ring dips

THURSDAY
“Lynne”
5 rounds of:
Bench press (use bodyweight, or a % of it)
Pullups

This is not for time, rest between rounds as others will use the benches as well. Rotate in when you’ve fully recovered.

FRIDAY
“Annie”
50-40-30-20-10
double unders
situps

SATURDAY

“CrossFit Total”

Back squat, 1 RM
Shoulder Press, 1 RM
Dead lift, 1 RM