11/19/12 WOD Results
GetFitCNMI giving the Commonwealth Cancer Association the donations raised from the Beast For Breasts event.
Here is some information about this coming Thursdays Turkey Trot ladies and gents courtesy of Marianas Variety.
The Northern Mariana Islands Track and Field Federation announced that the 19th Annual Turkey Trot Fun Run will take place on Thursday, Nov. 22.
Rain or shine, participants will gather at the Department of Public Works beach in Lower Base for the start of the tough run, which is expected to begin at 6:30 a.m. Competitors have until 6 a.m. the day of the run to sign up.
Runners will make their way up a grueling 4.2-mile course, which features trips up the paved and rocky roads of Capital Hill. It will end at the peak of Saipan’s highest point, Mount Tapochao.
An entrance fee of $7 for adults and $5 for children under the age of 17 is required.
Categories include the 12 years old and under division, 17 years and under, Open, 40-49 years old division, and the 50 and above for both males and females. Turkeys will be given to 1st place winners in each category plus lots of raffle prizes.
You may be asking some questions like “Will a ride be provided for you back down to your vehicle?” and the answer to that is YES. Please wear your BLUE GFCNMI shirt if you are planning on participating in the Turkey Trot. It is going to happen early in the morning so prepare your gear the night before…remember the key to success is preparation.
Exercise: Front Squat/lbs
– One heavy single every 3 minutes
– Establish 1 rep max for the day
Example of how to attack this
– warm-up and start taking reps at roughly 85% of 1 rm
– If your feeling strong attempt pr around rep #5 this will give you two chances at a new PR!
15 minutes As many rounds as possible (AMRAP):
5 One Arm Kettlebell Thrusters R 53/35 lbs
5 One Arm Kettlebell Thrusters L 53/35 lbs
9 Box Jumps 24/20″
Choose from one or two from below.
Strength Accessory Work
-100 banded good mornings (light)
-GHR (Glute Ham Raises) 5 sets x 5 reps. This must be performed with a partner holding down your ankles.
Weighted Sit Ups 3 sets x 20 reps. Heavy as possible (H.A.P)
1 minute rest
1 minute rest
All Extra credit stuff will be performed at 4:00PM or on your own time after the class that you attend. This is something new that we are going to try and work in. The Extra Credit will help you get stronger and better so try and perform them if you can. Depending on your skill level pick from one or two of the extra credit workouts.
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