01/05/14 – CFSK WOD –

Posted on Apr 30, 2014

Flexibility/Movement prep A1. Static seated shoulder flexion x5 reps+5 seconds hold on each rep* *Seated upright/back flat with legs crossed, bar/broomstick held overhead, tilt forward and move hands behind head. A2. Stiff leg windmill x5 reps each side* *Start standing keeping DB/KB over working shoulder entire time, reach other arm down and through straight legs letting shoulder […]

01/05/14 – PTT –

Posted on Apr 30, 2014

Movement Prep/Practice A. 3 Sets for quality Row 400m 10 Face down dislocates – smooth and controlled 10m Inch worm – slowly and with legs/arms/body as straight as possible B. 3 Sets for quality Face down hollow hold x30 seconds – broomstick lifted Deadlift negative x60 seconds from standing to floor (empty bb+large 2.5kg plates) Lifting […]

30/04/14 – CFSK WOD –

Posted on Apr 29, 2014

Lifting A1. Front squat x8-10 @30X1 A2. Ring row x10-15 –  elevate feet if possible. A3. Front rack mobility x60 seconds Rest 60 seconds   x3 NOTE: – Work through A1-A2-A3 with little to no rest  -Front rack mobility can be performed in many ways ask your coach for suggestions based on where you are […]

30/04/14 – PTT –

Posted on Apr 29, 2014

Movement Prep/Practice  A. Mobility your choice 10 minutes B. Locomotion Conditioning Routine Beginner C. L-sit hang max and picture (take picture with smartphone side view) D. Handstand hold and picture  (take picture with smartphone front and side view) E. 90 Seconds max double unders Weightlifting  A. Snatch balance heavy single not max (8 minutes) B. Snatch single (12 minutes) Met-con […]

29/04/14 – CFSK WOD –

Posted on Apr 28, 2014

Gymnastics Strength A. Hollow rock or hold x60 seconds Rest 60 seconds x5   B. FLR+ single leg lift+abduction x30 seconds each side Rest 60 seconds   x3 Met-con (Anaerobic Lactic)   A. For time 15-12-9 DB Push Press (30/20kg) Sandbag sprint 60m Burpee box jump (20″) Sandbag sprint 60m   Flexibility/Cool down A1. Arm […]

29/04/14 – PTT –

Posted on Apr 28, 2014

As mentioned in yesterdays post this week we will back off from volume or total reps in each session. The goal here is to let your body recover somewhat and to finish each session without feeling like you have over done it. Try and move quickly through each session, listen to your body and if you need […]

28/04/14 – CFSK WOD –

Posted on Apr 27, 2014

Below is a brief outline of what the CFSK main program will be focused on for the next 6 weeks and why. Structure In other words helping you become more balanced from right-left, increase mobility and create a solid foundation for strength and conditioning work. Many of you struggled with getting getting into positions that would […]

28/04/14 – PTT –

Posted on Apr 27, 2014

– COMPLETE REST – Listed below are some details on how we will progress the PTT program during our next 4 week meso-cycle or in other words the focus for training over the next 4 weeks. Monday & Friday These will still be rest days with Friday being ACTIVE REST Active rest is there to keep […]

27/04/14 – CFSK WOD –

Posted on Apr 26, 2014

This session is designed to have you feeling 100% ready for testing and also to allow for some recovery time at the end of the session. Spend the time today working with your coach to ensure you are moving well and have selected the correct movement option to elicit the response we are looking for with […]

27/04/14 – PTT –

Posted on Apr 26, 2014

Last training day of a 4 week meso-cycle before we take a de-load. How do yo feel you have you progressed so far with the bent arm and straight arm strength work? How are your squats and deadlifts feeling? Posts will now be linked to the CFSK Facebook Page for when you post your results. […]

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