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Sunday, February 14th, 2010

General Membership Workout of the Day

CFW Out and About: SuperBean in Auckland, NZ
CFW out and about: SuperBean in Auckland, NZ

A. Incline Bench Press 3-3-3-1-1-1

B. How Many Rounds Can you complete in 10 Minutes?

Dumbbell Deadlift 5
Dumbbell Hang Power Clean 5
Dumbbell Push Press 5

Suggested loading of 45% of bodyweight

Source: The Fitness Conduit

Sectionals Athletes Workout of the Day

Choose one of the following (in order of preference):

AirDyne Sprints:
[18 sec @ 100% effort/speed, 1:42 easy spin recovery x 5] rest 5 min x 3

OR: On a stationary bike:
[25 sec @ 110% effort (start from a stopped position), light pedaling rest for 1:35 x 5] rest 5 min x 3… if you can change the tension have it set high – if on a power meter or trainer at home just change gears to change effort for same time.

OR: If you do not have access to an AirDyne or stationary bike, then warm-up really, really well (hamstrings!), for some sprinting. You’re going outside or to the track today.

Run Escalating Sprints:
[10 sec @ 70-100%, walk rest 1:50 x 5] rest 5 min x 3

(15 total sets for each group; escalating runs means starting at 3 point position, and increasing speed per sec until almost max effort last few seconds; it is not a sprint start but increasing)

Rest day for sectionals athletes tomorrow.
Source: OPT

Remember that the gym will be closed on Monday, February 15th for Louis Riel Day, except for a team workout at 9:00AM.

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