I. 24 Hour Around the Lake Relay Race Team(Vagabond Team):
Hey, everyone I hope you are all ready for a great event and to run some miles. All of us have been looking forward to this event for some time now and the day is upon us. I will be heading up to the race site with an estimated arrival time of around 5:00 pm to sign us in and get things ready. I would like to see everyone up at the race by no later than 6:00 pm, so we can go over some rules and strategy before the running begins. Please bring some water, some food(nothing to filling, as you do not want to run on a full stomach), lawn chair, sleeping bag, and a tent. Remember, to bring some water with you and also bring some carbohydrates and protein balance of food. With races extending over the 18 hour period, protein and fat become much more needed during an event like this. The lower the intensity of the race, the less you will need carbohydrates during the running event. During races less than 90 minutes, a good source of fuel burned is carbohydrates up to 80 percent during these running events. With races lasting more than 18 hours and where sleep deprivation will be a factor, only about 50 percent of total energy will come from carbohydrates. Conversely, 5 to 15 percent of your fuel should come from protein, as not getting enough protein will results in muscle wasting, which we do not want to happen. Also, fat intake is a big component, as you will burn alot of this, and at the end will be a major source in fueling you throughout your running event. There is some information laid out for you and cannot wait to take part in this event with all you Vagabonds.
II. Schedule Hours for Vagabond CrossFit for the Weekend:
Friday: 5:30 am, 6:30 am, 7:30 am, 9:00 am, 10:00 am, and 11:00 am
Saturday: No Scheduled Classes
Sunday: Running and Endurance Session 4. Anyone can join for a 10$ entry fee.
III. Dynamic Mobility Warm-Up:
Adductor to Broad Jump
IV. Strength Workout of the Day(Lower Body)
Overhead Squat(3-3-3)(Compare to December 14th, 2009 and April 28th, 2010)
V. Metabolic Conditioning Workout of the Day(“AMRAP Galore”)
AMRAP set of 5 unbroken Sumo Dead High Pulls in 2:15 minutes @ 95/65
Rest 1:00 Minute
AMRAP set of 10 unbroken Push Press in 3:15 minutes @ 75/45
Rest 90 seconds
AMRAP set of 15 unbroken Wall Balls in 4:15 minutes @ 20/14
Rest 2:30 Minutes
AMRAP set of 20 unbroken Back Squats in 5:15 minutes @95/65
* The objective of this workout is to complete as many sets as possible in the time allotted. Everytime you complete a set, you must either release the bar, rack the bar, or set the medicine ball down*
Post Number of Sets completed for each AMRAP to comments.