November 21, 2011 Training Session

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

A. Warm-up: Range of Motion, CF671 Warm-up

B. Strength: None

C. Conditioning: METCON

CF671 November 2011 PainStorm

This PainStorm is done in celebration of the U.S. Navy’s 236th Birthday and in honor of all our fellow Sailors.

For time:

  1. Run 200 meters

Then do the following in any order :

  1. 20 x weighted pull-ups (20/10)
  2. 20 x kettlebell swings (35/25)
  3. 20 x weighted push-ups (25/10)
  4. 20 x weighted sit-ups (25/10)
  5. 20 x wall-ball shots to 10′ target (20/14)
  6. 20 x toes-to-bar
  7. 20 x deadlifts (115/95)
  8. 20 x hollow rocks
  9. 20 x hang power cleans (115/95)

Then do the following in the stated order:

  1. 2 x deadlifts (115/95)
  2. 3 x rope ascents to 15 feet (sub with 9 towel pull-ups)
  3. 6 x handstand push-ups

Run 200 meters

———————————————————–

CF671 CF Endurance Training Session:

Swim: SS Mon, 3S Mon (WOD: 75m TT, rest 2:00, then 10-20 x 50m on 1:00, hold all times within 2-3 seconds)

Run: SS Tue, 3S Tue (WOD: 6 x 400m sprints at 1:25, rest 4mins between each 400m sprint)

Bike: SS Wed, 3S Wed (WOD: 1k TT, spin/rest 3:00, then 6-8 x 400m, hold all times within 2-3 seconds, rest 2:00 between each 400m)

Upcoming Events:

  • 38th GRC Alley Oop Run: scheduled for December 17, 2011.
  • Stick – N – Back Super Sprint Triathlon: scheduled for January 2012.

For more information regarding upcoming CFE events please contact Dave at 688-7698.

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