091121 – Full Mission Profile
November 21st, 2009
Part 1 – Rendezvous with Convoy: Run 1.5 Miles with 35/25lb DB
*Intermediate run 1 mile with 25/15lb; Beginners run 1/2 mile with 15/10lb
Part 2 – Contact with Militia:
5 Rounds of: Run 100 Meters, 10 Burpees
Part 3 – Load Supplies: 5 Rounds of:
10 Deadlifts (Rx = 185lbs / Int = 135lbs / Beg = 95lbs)
5 Clean and Jerk (Rx = 135lbs / Int = 95lbs / Beg = 65lbs)
*Rx women do Int men; Int women do Beg men.
*Each team gets 2 barbells, only 2 can work at a time.
Part 4 – Security Coverage to Village:
Run back to safety, repeat part 1!
*Coaches notes: Everyone at 10am, done in teams of 4-5.
Post team times to comments.
Picture = L to R: Paul, Christian, Nolan, Evan
28 people signed up, WOW!
Thanks to the 26 people who came out today to complete a challenging mission!
Ladies’ results:
Beginner – Laurie, Sharolyn, Susan – 39:38
Intermediate – Julie, Denise, Cory, Monica, Sonya – 59:35
Intermediate – KimFly, Aimee, JenW, April – 63:00
Rx’d – Kelly, KimF, Kat, SarahG, JillG – 75:30
Men’s results:
Rx’d – Evan, Christian, Nolan, PaulP – 65:23
Rx’d Run/some mod wt – Tyler, Kurt, Trevor, Steve, Giles – 75:53
Great job to all! Got some great “Overheard at CFR” quotes, as I’m sure you can imagine!!
Awesome workout today! Thanks to April, Jen and Aimee!! We made a great team!! Great job everyone!!
That was simply a difficult mission. Sadistic fun though.
Good job everyone! Thanks Jen, Aimee and Kim – it was fun!