9-28-2009 Monday

What's in your "frig"? Sound off in the comments section.

October's Dates to Remember:

(B/T)-banner and tent, members racing (R), gym closed (C)

3rd-Woodbridge 5k (B/T)

3rd & 4th- Free ECC Endurance and Running Clinic: 10am-1pm

10th-Hartford Marathon, 1/2 Marathon, and 5K races (B/T/R/C)

25th-Bimbler's Bluff 50K (B/T)

27th-Shoreline Sharks Monthly Meeting @ ECC

All racing information can be found at: www.hitekracing.com

WU of the Week

Warm-up time is 15 minutes from the start of class. 

Arm circles

Squat therapy

Hop drill


Practice double-unders if WU time is remaining.

Skill Work

Hang Power Clean



Angie 1RFT

Complete all reps of each exercise before moving to the next.

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats


Advanced: As Rx’d
Make every rep ROM perfect

Pull ups:

Make them games worthy reps.  Full extension of the elbows and shoulder girdle to chest touching bar!


Full body touch at bottom, full extension at top(press down with your shoulders)

Sit ups:

Ab Mat if you have one, otherwise full range, shoulder blades and shoulders touch ground to sitting position


Sink well below parallel full extension at top. Do not be satisfied giving up the lumbar curve in the bottom position or not fully extending the hips in the top.

Same rules apply for form.
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)


Monday and Wednesday @ 5:30 PM

Tuesday and Thursday @ 5:30 AM

Choose ONE of The Following Sports:

Swim, Bike, Run, C2

Beginner: 2x3 min intervals

Intermedate: 4x3 min intervals

Advanced: 2x3 min intervals

Rest 1 min on intervals odd # intervals. Rest 3 min on even # intervals.

Hold maximal distance possible on each of the 3 min intervals