Thursday 2-2-2012

GoRuckers, our mission this weekend begins at 9am from the Warrenton gym.  This week we are leaving at 10am on the dot, so be sure you get there on time, with our brick prewrapped.  We are also eliminating the Saturday afternoon class at Warrenton and are going to try a morning class. Remember that that schedule is ALWAYS subject to change, so sorry for any inconvenience.  From many requests, the AM class is better for a majority of people.  The class begins at 8:15, so you need to arrive at 8am for stretching.  Remember there is no skill/strength.  AGAIN arrive at 8AM on Saturday for class, and we leave at 9am for GoRuck.

[caption id="" align="aligncenter" width="500" caption="Crystal after last Sturday's GoRuck training"][/caption]

Skill/Strength
Wendler: Back Squat
recovery: 25 Back ext., 5 Dive Bombers
WOD "Tabata Something Else"
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

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