2010 February

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Archive for February, 2010

Adventure Race

February 28th, 2010 | Author: KOS

The Talon Race

What: 10 Hour Adventure Race

When: May 1, 2010 – 7:30 a.m. start

Where: Alafia River State Park – Hillsborough County, FL

While beginner racers should be able to finish the required course. After the required section, teams will have a rogaine style course and will be able to pick and choose the checkpoints for different points. The course should challenge even the most experienced racers and ensure that all racers are competing for a full 10 hours. Some of the course will be marked and at other times you will be relying on maps and compass work. No support crew will be needed for this race. Canoes will be provided for all teams with only soloist required to bring their own boat.

Master Chief, Master Jess and Mr. Shawn will be competing in this event but need some help with equipment. Looking for a couple of men’s mountain bikes and one women’s mountain bike.

As always thanks for your help!

Posted in W.O.D | 2 Comments »

“PARTNERS IN PAIN”

February 27th, 2010 | Author: Jess

With a partner, One partner runs 200m while the other works on the following movements:

100 Wall Ball (20/14#)

100 Pull Ups

100 Box Jumps (4 pallets)

100 Sit Ups

100 DB Swings (55/35#)

Continue rotating 200m Runs until all Reps are complete.

For time

[View with PicLens]

Posted in W.O.D | 18 Comments »

TECHNIQUE CLINIC

February 26th, 2010 | Author: Jess

400M RUN – WARM UP

WORKED ON TECHNIQUE FOR THE FOLLOWING EXERCISES:

AIR SQUAT
FRONT SQUAT
OVERHEAD SQUAT
MILITARY PRESS
PUSH PRESS
PUSH JERK
THRUSTER
DEADLIFT
SUMO HIGH PULL

400M RUN- END

*HAPPY BIRTHDAY CHRIS DORION!*

[View with PicLens]

Posted in W.O.D | 20 Comments »

20 DEADLIFTS (275/150#)
400M RUN
20 SWINGS (55/35#)
400M RUN
20 OVERHEAD SQUATS (115/95#)
400M RUN
20 BURPEES
400M RUN
20 PULLUPS (CHEST TO BAR)
400M RUN
20 BOX JUMPS (5 PALLETS)
400M RUN
20 DB SQUAT CLEANS (45/30#)
400M RUN
FOR TIME

[View with PicLens]

Posted in W.O.D | 16 Comments »

“TUFF LOVE”

February 24th, 2010 | Author: Jess

1 MIN. – 45 SEC. – 30 SEC. – 15 SEC.

BURPEES

SQUATS

SITUPS

PUSHUPS

FOR MAX REPS

[View with PicLens]

Posted in W.O.D | 9 Comments »

“TEAR OFF MY ARMS…PLEASE!”

February 23rd, 2010 | Author: Jess

20 – 1

PLYO PUSHUPS

DIPS

DIAMOND PUSHUPS

FOR TIME

[View with PicLens]

Posted in W.O.D | 20 Comments »

“KILLER KORE”

February 22nd, 2010 | Author: Jess

25 SWINGS (30/20#)
25 SITUPS
25 BACK EXTENSIONS
25 KNEES TO ELBOWS
5 ROUNDS FOR TIME

[View with PicLens]

Posted in W.O.D | 12 Comments »

CROSSFIGHT TESTING PICS

February 21st, 2010 | Author: Jess

We apologize for the delay with the pictures from last testing. We did receive them back from Mr. and Mrs. Dickie a day or two after testing but have been working on putting them together on a picture disk to music. Finally they are complete and ready… Julie and Jeff did a wonderful and professional job and the pictures look absolutely awesome!!! Everyone who tested on Feb. 6th is included on this picture disc..

As you are aware, we are always looking for ways to raise money for the school and as usual, one of our members came up with the idea of getting professional photographers and trying to sell the pictures. So starting tomorrow (Monday the 22nd) we will have the picture disks available for $10 OR a donation to anyone interested. We have made enough for all of our CrossFight members as well as some extras for anyone else who would like one.

Thank you and LONG LIVE SPARTA!!!!!

Posted in W.O.D | 6 Comments »

“FISH”

February 20th, 2010 | Author: Jess

cour·age

–noun

1.the quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.

WITH A TEAM OF 5, YOU MUST GET A 315# BARBELL TO THE BOTTOM OF ONE DOCK TO THE OTHER. THIS INCLUDES TANK TRAP MAZE, PALETTE OBSTACLES, AND PULLUP BAR CLIMBS. MAX ROUNDS IN 30 MINUTE

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