CFP welcomes Big Phil to the mix. An ex state level rower who's looking to re ignite that flame. A couple more "Essentials" to go.
STRENGTH
Back Squat
3@85% - 3@90% - 3+@95%
WOD - 15min AMRAP
7 Ring Dips
16 Overhead Lunges 20/10KG
400m run
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Back Squat: 115kgs, 123kgs, 129kgs(5)
ReplyDeleteStrict Press 55kgs, 62kgs, 65kgs(4).
WOD: A lab rat tabata special with a row.
A state rower now joining the CFP ranks. Looks like my rule of the rowing intervals, even though apparently or allegedly it already has. May definitely come to an end soon.
It's already over Brendan.
ReplyDeleteBack Squat 115kg,120kg,130(2) Made some ground on this one today
Will catch up on strict press
WOD-Did this one as a team of 2 with James @ CFS in the 9.30 group. With only James in i was keen to see how the reps/second would workout and it is a beauty for this WOD. The faster you run & the more reps your partner does the better your reps/second is. Another first for CFP along with TTR.
STRENGTH
ReplyDeleteBack Squat
33,35,37(8)
WOD - 3 plus 300m...so close to 4! next time.
Only scaling orange band for ring dips.
Soon I will be Rx!!!
Back Squat:
ReplyDelete3@74kg
3@78kg
5@82kg
Strict Press:
3@33kg
3@35kg
5@36kg