WOD – Sunday June 28th, 2009
Andrew came in from the Royal Military College last Saturday and smoked Helen with a new PR. The Canadian forces has adopted a lot of the CrossFit philosophy and is actually allowing people to train in a CrossFit style of workout. Here is a tour of the facility at RMC in Kingston.
FirePower is closed
Bodyweight workout of the day
JTF 2 Evaluation
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Aerobic:
2400m Run Std (min:s) L5=8:30-8:16 L6=8:15-8:00 L7=<8:00
8km Run Std (min:s) L5=37:30-35:01 L6=35:00-34:01 L7=<34:00
600M Swim Std L5=11:45-11:01 L6=11:00-10:15 L7=<10:15
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Strength:
Upper Body
Bench Press Std
75kg L5=13-14reps L6=15-16reps L7=17+Reps
65kg L5=24-25reps L6=26-27reps L7=28+reps
55kg L5=33-34reps L6=35-36reps L7=37+reps
45kg L5=39-40reps L6=41-43reps L7=44+reps
Push-ups Std L5=50-52reps L6=53-54reps L7=55+reps
Chin-ups Std L5=12-14reps L6=15-17reps L7=18+reps
Pull-Ups Std L5= 9-11reps L6=12-13reps L7=14+reps
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Lower Body
Squat Std
90kg L5= 9-11reps L6=12-14reps L7=15+reps
80kg L5=15-18reps L6=19-21reps L7=22+reps
70kg L5=18-21reps L6=22-25reps L7=26+reps
60kg L5=21-24reps L6=25-28reps L7=29+reps
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Abdominal Core
Curl-ups Std L5=100-124reps L6=125-149reps L7=150+reps
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Power & Speed
Long Jump Std L5=290-294cm L6=295-299cm L7=300+cm
2 Jump Std L5=525-532cm L6=533-539cm L7=540+cm
Vertical Jump L5=55-59cm L6=60-64cm L7=65+cm
40m Sprint L5=5.10-5.06s L6=5.05-5.01s L7=<5.00s
20m Sprint L5=3.00-2.81s L6=2.80-2.71s L7=<2.70s
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Anaerobic Capacity
400m Run Std L5=1:15-1:11s L6=1:10-1:06s L7=<1:05s
800M Run Std L5=2:45-2:31s L6=2:30-2:21s L7=<2:20s
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