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9-30-2009: Wednesday

During October will be testing for skill levels 1-2.  Here are SAMPLE sheets from CF Seattle.

LEVEL 1:http://www.crossfitseattle.com/Skill%20Level%20I%20Training%20Eval%20Sheet.pdf

LEVEL 2:http://www.crossfitseattle.com/Skill%20Level%20II%20Training%20Eval%20Sheet.pdf

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

Warm-up

HERO WOD

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

First posted 26 February 2007

For Time:

95 pound Overhead squat, 21 reps

42 Pull-ups

95 pound Overhead squat, 15 reps

30 Pull-ups

95 pound Overhead squat, 9 reps

18 Pull-ups

http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv

ECC-Endurance: 10x Hill Repeats 5x recovery

+/- 3 hours main WOD

Choose ONE of The Following Sports: All out efforts.

Swim: 10 x 50m/y with T- shirt or Parachute with 5 times the recovery ( Ex.if it takes you 30 seconds to swim 50m/y then you rest 2:30).

Bike: 10 x 1/4 mile Hill repeats with 5 times the recovery (Ex.if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)

Run: 10 x 200m Hill repeats with 5 times the recovery (Ex.if it takes 40 seconds to run the 200m then you recover 3:20)

C2: 10 x 30 cals with 5 times the recovery ( Ex.if it takes 45 seconds to row 30cals then you recover 3:45)

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