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UPCOMING ELEMENTS WORKSHOPS:
SOLD OUT!
#25 starts May 10 SOLD OUT!

UPCOMING ENDURANCE WORKSHOP:
Rowing Workshop -- Saturday, May 15th

Wednesday 100505

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

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VIDEO DEMO of today's workout

CFBK Strength Preference: CF Football

Rest Day.

6 Comments

Fortunate enough to go run at Prospect Park at noon.

LSD run (well not too slow) - first 30 minutes over rolling hills, grass, streets, tried to vary the terrain and keep an steady pace throughout with minimal walking.

Found a dirt hill that is about 150 m that goes straight up and covered with roots, rocks, etc. Did 7 up hill sprints with minimal rest, took about 12 minutes total with rest/jogging down hill. Then ran home - another 20 minutes.

I was really tempted to find a log to incorporate into a WOD but they were all the wrong size/weight.

avery
this is pleasing
100% some type of really crappy sprint/run will be at the Games

@CFSydney

(in kg) 10-12.5-15-17-20

25 - 30 - 35 - 45(f, lost grip on squats) - 45

25 - 25 - 30 - 30 - 35

barbell
53-53-58-58-58
I was feeling very tired!

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