2/11/2011

WOD - 21-15-9
HSPU
Chin Ups
200m run at start of each round

1/11/2011

STRENGTH
Power Clean
12min to find a Heavy Single
THEN
On the minute for 6min perform
2 X Power Clean 85% + MAX Chest Slapping Pushups

WOD - 4 Rnds (12min Cap)
400m Run
20 KB Swings 24/16
1 Rope Ascent (2 pumps)

31/10/11

WOD#1
With a 8min running clock ticking
In the first 2min perform
Max Reps Dead Lift 100/70
THEN
Run 400 Meters
Max Rep Double Under Crossovers whatever time is left on 8 Minute Clock
Dead Lifts = 2 points Double Under Crossovers = 1 point

rest 5 mins then

WOD#2
15-12-9
Wall Ball
TTB

Made of Steel 2011

Maddie attacking WOD 5. Finished 32/45 at just 14 years old and out muscled a few athletes much older over the weekend. CFP athletes always make me proud at comp days with their Courage, Ferocity & Pride. Aneesh finished 61st in his first comp, Dan Wallace 58th, Mitch 49th,Michael Pearson 45th, Big Brendan 42nd, Amanda Freeman 34th,Jen 28th,Courts 21st & Lynne finished in 15th. Thankyou to the team at CFP for a great weekend and allowing me the opportunity to play a small part in your goals and dreams as athletes. Thankyou H.C for preparing the athletes with some carefully planned and deliberate programing and Veronica for preparing them with some wholehearted coaching.

Saturday Catch Up

Catch Up on a missed session from the week.