October 3, 2011 Training Session

 
CrossFit Strength and Conditioning Training Sessions: 0430, 0530, and 1700
 
Location: CF 671 box

A. Warm-up: Range of Motion, Burgener Warm-up

B. Strength

  • Hang Squat Clean: 5-5-5+ (65%, 75%, 85%)

C. Conditioning: WOD:

For time:

  • 15 Hang Squat Cleans (95/65)
  • 15 Sumo Deadlift High Pulls with kettlebell (55/45)
  • Run 100 meters
  • 10 push-ups
  • 10 Supermans
  • Run 200 meters
  • 15 Hang Squat Cleans (95/65)
  • 15 Sumo Deadlift High Pulls with kettlebell (55/45)
  • Run 300 meters
  • 10 push-ups
  • 10 Supermans
  • Run 400 meters

————————————————–

CF671 CF Endurance Training Session:

3+ Hours Before or After CF671 Strength & Conditioning WOD

Choose ONE of the following sports:

Run: SS Mon, 3S Mon (WOD: 8 x 400m at 1:25sec (+ or – 5 sec), rest 4mins between sets.

Swim: SS Tue, 3S Tue (WOD: 10 x 50m, resting 15-20sec between each 50m)

Bike: SS Wed, 3S Wed (WOD: 35mins (75-80%THR) or 75% of Rate of Perceived Exertion (RPE) = Somewhat hard – steady pace).

Upcoming Events:

– Ko’ko Road Race: Ekiden Rely & Half Marathon scheduled for OCT 16, 2011

Registration Forms are located at Hornet or CF671 Box.

– Micronesian Cup (Outrigger Canoe Regatta) scheduled for OCT 28-30, 2011

– 18th Annual Rota Blue Triathlon scheduled for NOV 12, 2011 on the beautiful island of Rota

For more information regarding these upcoming events pls contact Dave at 688-7698.

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