Tuesday, July 28, 2015

Hello everyone!!

So we have a big announcement to make. We just confirmed today that we will be running the Island Expedition again this year at Clinton Hills, in Clinton, PEI. If you don't know where that is don't worry. You are probably not alone. Clinton is basically halfway between Cavendish and Kensington.

The Island Expedition is a 5K obstacle course race that has elements of the Mud Runner, the Spartan Race, and CrossFit all mixed into a trail run. This year we are running the Island Expedition on Saturday, September 26. Keep the date open. We ran our first annual Island Expedition last year and it was a great success with about 30 athletes coming out to give the course a try. More details are to follow in the next couple of weeks. If you have any questions before that please see Mike or I. 

Strength

Handstand Pushup Progressions

  • Freestanding Handstands
  • Strict Handstand Pushups x 2sets
  • Kipping Handstand Pushups x 2sets

After a solid warmup for our shoulders we'll start working away at our own individual progressions with the handstand pushups. We want to spend a bit of time working on this skill staying a good position before we hit the workout. 

Death by Handstand Pushups - 7min cap

  • Min 1 - 1 Handstand Pushup
  • Min 2 - 2 Handstand Pushups
  • ...
  • Min 7 - 7 Handstand Pushups

This could be a total of 28 handstand pushups within your 7min time cap. Depending on where you are with your handstand pushups we will provide you with the appropriate progression. 

Conditioning

  • 80 DU's or 240 SU's
  • 600m run
  • 400m row

3.2.1.Go

- Team 782