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	<title>FirePower Training - Boxing and CrossFit in Milton Ontario &#187; cf fitness</title>
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	<description>CrossFit &#38; Boxing Training</description>
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		<title>WOD &#8211; Sunday June 28th, 2009</title>
		<link>http://www.firepowertraining.com/wods/wod-sunday-june-28th-2009/</link>
		<comments>http://www.firepowertraining.com/wods/wod-sunday-june-28th-2009/#comments</comments>
		<pubDate>Sun, 28 Jun 2009 00:07:00 +0000</pubDate>
		<dc:creator>Mark</dc:creator>
				<category><![CDATA[WODs]]></category>
		<category><![CDATA[bodyweight]]></category>
		<category><![CDATA[canadian forces]]></category>
		<category><![CDATA[cf fitness]]></category>
		<category><![CDATA[CrossFit]]></category>
		<category><![CDATA[CrossFit Milton]]></category>
		<category><![CDATA[Firepower]]></category>
		<category><![CDATA[FirePower CrossFit]]></category>
		<category><![CDATA[joint task force]]></category>
		<category><![CDATA[jtf2]]></category>
		<category><![CDATA[rmc]]></category>
		<category><![CDATA[WOD]]></category>
		<category><![CDATA[workout of the day]]></category>

		<guid isPermaLink="false">http://www.firepowertraining.com/?p=2124</guid>
		<description><![CDATA[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 [...]]]></description>
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<p>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. </p>
<p>FirePower is closed</p>
<p>Bodyweight workout of the day</p>
<p><strong>JTF 2 Evaluation</strong></p>
<p><a href="http://www.jtf2.forces.gc.ca/index-eng.asp">What is the JTF?</a></p>
<div class="inner">(Before starting the JTF2 program you must have reached Level 4 of the Army Fitness Manual Standard, after that come Levels 5-7 of JTF2, and the JTF2 Standard is Level 6, and Level 7 is JTF2 advanced)<br />
=================================================  </p>
<p>Aerobic:<br />
2400m Run Std (min:s) L5=8:30-8:16 L6=8:15-8:00 L7=&lt;8:00</p>
<p>8km Run Std (min:s) L5=37:30-35:01 L6=35:00-34:01 L7=&lt;34:00</p>
<p>600M Swim Std L5=11:45-11:01 L6=11:00-10:15 L7=&lt;10:15<br />
=============================================</p>
<p>Strength:<br />
Upper Body<br />
Bench Press Std<br />
75kg L5=13-14reps L6=15-16reps L7=17+Reps<br />
65kg L5=24-25reps L6=26-27reps L7=28+reps<br />
55kg L5=33-34reps L6=35-36reps L7=37+reps<br />
45kg L5=39-40reps L6=41-43reps L7=44+reps</p>
<p>Push-ups Std L5=50-52reps L6=53-54reps L7=55+reps</p>
<p>Chin-ups Std L5=12-14reps L6=15-17reps L7=18+reps</p>
<p>Pull-Ups Std L5= 9-11reps L6=12-13reps L7=14+reps<br />
==================================================</p>
<p>Lower Body<br />
Squat Std<br />
90kg L5= 9-11reps L6=12-14reps L7=15+reps<br />
80kg L5=15-18reps L6=19-21reps L7=22+reps<br />
70kg L5=18-21reps L6=22-25reps L7=26+reps<br />
60kg L5=21-24reps L6=25-28reps L7=29+reps<br />
===============================================</p>
<p>Abdominal Core<br />
Curl-ups Std L5=100-124reps L6=125-149reps L7=150+reps<br />
===============================================</p>
<p>Power &amp; Speed<br />
Long Jump Std L5=290-294cm L6=295-299cm L7=300+cm<br />
2 Jump Std L5=525-532cm L6=533-539cm L7=540+cm<br />
Vertical Jump L5=55-59cm L6=60-64cm L7=65+cm<br />
40m Sprint L5=5.10-5.06s L6=5.05-5.01s L7=&lt;5.00s<br />
20m Sprint L5=3.00-2.81s L6=2.80-2.71s L7=&lt;2.70s<br />
=================================================</p>
<p>Anaerobic Capacity<br />
400m Run Std L5=1:15-1:11s L6=1:10-1:06s L7=&lt;1:05s<br />
800M Run Std L5=2:45-2:31s L6=2:30-2:21s L7=&lt;2:20s<br />
=================================================</p></div>
<div class="inner">Post what Level you are at:</div>
<div class="inner"></div>
<div class="inner">A must read : <a href="http://www.crossfit.com/cf-journal/Virtuosity.pdf" target="_blank">Fundamentals, Virtuosity and Mastery &#8211; An Open Letter to CrossFit Trainers</a></div>
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