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formats

Sunday 527

Published on November 29, 2009, by in WOD.

Ft. Hood Donations

Endurance: 2-mile swim or :30 minutes of Leap Frog with your kids.

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formats

Saturday 526

Published on November 28, 2009, by in WOD.

Ft. Hood Dontations

CrossFit: AMRAP in 20:00 of 10-atomic situps, 20 leg-levers, 30 flutter kicks.

Strength: 25-pistols each leg.

Endurance: 20-40 meter sprints, :30 seconds rest.

Leading from the front, of 130 participants, Janice finished 1st, Daniel 3rd and Steve 7th.

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formats

Friday 525

Published on November 27, 2009, by in WOD.

Ft. Hood Donations

CrossFit: 10 rounds of 10-push-ups, 15-sit-ups, 20-lunges.

Strength: 25-Handstand push-ups.

Endurance: 3-mile jog.

Pain is the greatest teacher.

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Yesterdays Results

Thursday Th1
  

 
formats

Wednesday 523

Published on November 25, 2009, by in WOD.

Ft. Hood Donations

CrossFit: Weight Lifting Level 1-4 strength testing.  

Warm-up: JA's, 25-OH Squats, 25-Wall ball, 5:00 minutes of prep lifts before max effort.

Back Squat: Minimum standards, L1 0-BW, L2-BW, L3 1.5x BW, L4 2x BW.

Shoulder Press: MS,  L1 1/4 BW, L2 1/2 BW, L3 3/4 BW, L4 BW.

Dead-Lift: MS, L1 3/4 BW, L2 1.5x BW, L3 2x BW, L4 2.5x BW.

Coaching Notes: Ensure you arrive early enough to weigh in. Preparation for and selection of the load for max effort lifts is up to the athlete. Athletes will be given 3-attempts per max effort only. Athletes will be given the first 15:00 minutes of class to warm-up. Each new lifting series will commence every 15:00 minutes. Lifts not performed within the 15:00 minutes time frame will not be counted. Scheduled class times will be strictly adhered too. Get a solid score and then make bold additions to the load.

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Yesterdays Results

Tuesday T1

 
formats

Tuesday 522

Published on November 24, 2009, by in WOD.

CrossFit:Monostructural Level 1-4 Speed Training

Warm-up: 5:00 JR, 100 meter jog, 400 meter run, 100 meter sprint, 500 meter row.

400 meter run: Minimum standards, Level-1 2:04, Level-2 1:34, Level-3 1:19, Level-4 1:04.

500 meter row: MS, L1-M 1:55 W 2:20, L2-M 1:45 W 2:00, L3-M 1:32, W 1:50, L-4 M1:25 W 1:40

800 meter run: MS, Level-1 4:20, L2-3:20, L3-2:50, L4-2:20.

JR Singles or Doubles, (1:00):MS,  L-1 S30, L2 S50, L3 D30, L-4 D50.

2000 meter row: MS, L1-M 8:10 W 9:50, L2- M 7:30 W 8:50, L3-M 7:00 W 7:50, L4-M 6:40 W 7:30.

Or

1-Mile Run: MS L1-9:00, L2-7:00, L3-6:00, L4-5:00.

Coaching Notes: Please dress according to the weather. Athletes will be given 3:00 minutes rest between evaluations. All runs except for 1-mile run will start and finish at bottom of stairs.

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Yesterdays Results

Monday M1