Wednesday 9 Oct - 3 Rnd - 10 Power Clean (60/40), 3 Burpee, 30 SitUp
I need to congratulate the last On Ramp group (Sep). You guys have been the most consistent On Ramp group, at CFD, to date. Great work guys!
Tuesday 8 Oct - 3 Rnds - Every 4 Mins Run 400m. 4 Rnds - Every 3 Mins Run 200m. 5 Rnds - Every 90 Sec Run 100m
We are now into week 2 of The October Healthy Living Challenge. This challenge is designed to change your habits (the bad ones) and create good ones that can be maintained in the long term, not just October. You should not be hungry, lack energy or be finding it all too difficult to maintain. Make small changes at first, get used to them then make more changes. The benefits will be a long, healthy, fit, strong, energy filled, happy life!
Monday 7 Oct - 50 Front Squat (50/35), 40 Double Unders, 30 KettleBell Snatch (24/16), 20 PushPress (50/35), 10 Strict PullUp, 20 PushPress, 30 KettleBell Snatch, 40 Double Under, 50 Back Squat (50/35)
I don't normally single athletes out because there are so many of you and you all do great things everyday at CFD but Mick S (pic) is killing it lately! Here he is completing 'Glen' as Rx'd on Saturday at 3pm. During the Open WOD's earlier this year he couldn't get his toes to the bar, now he links them together easily, same with kipping pullups. Good work Mick, keep it up!
Saturday 5 Oct - 'Glen' - 30 Clean & Jerk (60/40), 1.6k Run, 10 Rope Climb, 1.6k Run, 100 Burpees
Good luck to Sammy competing at The 2013 Semper Paratus Challenge in Brisbane this weekend.
Free Intro Session at 10am!
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