16/11/13 – 5km Run –

Posted on Nov 15, 2013

1) Stability 5 Sets of 20 Single leg deadlifts 20 Hollow rocks 20m Farmers carry or double KB overhead carry 2) Skills Running drills as a group 2) Benchmark Run 5km for time   Post scores to Beyond the Whiteboard.

15/11/13 – “Fran” –

Posted on Nov 14, 2013

1) Squats Front squat heavy single 2) Benchmark “Fran” 21-15-9 reps for time of Thrusters (42.5/30kg) Pull-ups (10 minute cap) Post scores to Beyond the Whiteboard.

14/11/13 – Deadlift –

Posted on Nov 13, 2013

1) Pulling Deadlift heavy set of 3 then 1 if feeling good/moving well 2) Conditioning Alternating with a partner AMRAP in 15 minutes Max 250m Row. *Record total distance 3) Finisher Tabata hollow rock Post scores to Beyond the Whiteboard. Rowing Words of Wisdom 

13/11/13 – “Nancy” –

Posted on Nov 12, 2013

1) Stability Turkish get-up 5×1 each side working up in weight Between sets practice over head walks 20m at a time -Use KB’s DB’s or plates. 2) Squats Overhead squat heavy set of 3 3) Benchmark “Nancy” 5 Rounds for time Run 400m 15 Overhead squats (42.5/30kg) Post scores to Beyond the Whiteboard.

12/11/13 – Back Squat –

Posted on Nov 11, 2013

1) Squatting Back squat heavy single 2) Conditioning 3 Rounds for max reps: Toe to bar Squat thrusts KBS (24/16kg) Double unders Round 1, :50/:10 Round 2, :45/:15 Round 3, :40/:20 NOTE: In round 1 work for 50 seconds at each movement with a 10 second rest between movements and between round 1 and 2 […]

11/11/13 – “Elizabeth” –

Posted on Nov 10, 2013

1) Olympic lifting Clean and jerk max for the day 2) Benchmark “Elizabeth” 21-15-9 Squat clean (62.5/42.5kg) Ring dip 14 Minute cap Post scores to Beyond the Whiteboard. – CFSK Notice – This week we will be testing a number of  “the girls” along with working to a technical max for various barbell movements. For some this […]

10/11/13 – Ten Rounds –

Posted on Nov 9, 2013

1) Stability 3 Sets of 10 Hollow to superman 10 Scap push-ups 20 Banded tricep ext. Warm-up farmers carry between sets. 2) Conditioning 10 Rounds for time 30m Farmers carry (AHAP) 10 Air squats 30m Farmers carry (AHAP) 10 Air squats 3 Wall climbs Post scores to Beyond the Whiteboard.

09/11/13 – Back Squats –

Posted on Nov 8, 2013

1) Squats 5 Sets of 2-3 Back Squats Rest 10 seconds 20m Xband walk Rest 10 seconds 2) Conditioning 5 Rounds for time Run 400m 12 Sit-ups 12 Squat thrust box jumps (24/20″) 40 Double unders Post scores to Beyond the Whiteboard. ‘Shirts On’ or ‘Shirts Off’ While Training? By Carrie Anton When I dress to […]

CFSK Run Club

Posted on Nov 8, 2013

This Saturday will see the first meeting of the CFSK Run Club. Whether you are new to consistent running or an old spartan on the track, the CFSK Run Club is open to all CFSK members who are keen to improve their running. The aim of the CFSK Run Club is to assist our Athletes […]

08/11/13 – Pressing –

Posted on Nov 7, 2013

1) Stability 5 rounds of 45 Second Hollow rock hold 15 Seconds max push-ups Rest 60 seconds 2) Pressing 7×3 Strict press (hold for 2 count overhead re-set each rep at shoulder) Between sets complete 10-20 Seconds L-sit hold (Focus on shoulder position over difficulty) 3) Conditioning 5 Rounds for time 14 Wall ball 7 […]

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