Mon 1/16/12 WOD

Day 1 of the clean eating challenge, don’t let this happen to you!

Today is the first day to a new you.  There will be several days when you will fall down and think that you have failed but get back up and get back on track, everyday is a new challenge!


Part I:

Bleep Test- VO2Max Testing

Fitness can be measured by the volume of oxygen you can consume while exercising at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned. Numerous studies show that you can increase your VO2max by working out at an intensity that raises your heart rate to between 65 and 85% of its maximum for at least 20 minutes three to five times a week. A mean value of VO2max for male athletes is about 3.5 litres/minute and for female athletes it is about 2.7 litres/minute.

Part II:

A. Hang Power Snatch- singles on the minute for 10 min; build to a tough single

B.  Unbroken Hang Power Snatch- 21,21,21; rest 2 min- speed, not weight

C.  BB Step-ups- 12 steps; rest 2 min x 3


*If you need to get weight and measurements come a little early to class or get me after class and I can get them done.
CF ENDURANCE- there will be NO class at 6am today, back to regular schedule tomorrow. /strong>


Posted on: January 15, 2012admin

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