It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, June 17, 2013

Work Capacity...

How long can you go?
Simon S. apparently has the slow-twitch gene...and is getting better at the fast-twitch muscle as well...

Warm-Up ~
Mini Leg Blaster (10-10-10-5)
20 Pull Ups
20 HR Push Ups

Work Capacity
For Time:
1 Mile Run
30 Power Cleans (135#/95#)
1 Mile Run

Simon ~ 18:49 (flying on the mile times...under 7 min on #1)
Val ~ 20:12
Britt ~ 20:14
Des ~ 20:25 (65#)
tb ~ 20:13 (side note:7:40 / 8:24 were the mile time)

SYD did CFHQ 6.17.13
3 RFT ~
1000m Row
20 Pull Us
30 Box Jumps (20')

Syd ~ 22:30
Don't Forget...100 Burpees
BTW ~ Yesterday was a very nice...
100 Burpees ON THE PADDLEBOARD!!!
2 Paddleboards wrecked (but still usable)
NOTE to anyone: Do not take paddleboards over whitewater (rocks)
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1 comment:

  1. TonnJune 17, 2013 at 8:56 PM

    NICE OZ! Golfed 9 holes this afternoon- hole #12 @ridges- 3wood over the bridge! BAM- and then I messed the rest of them up and got an 8... it should have been a 3/4.

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