Saturday

Press
3x 5 or 5x3

12-9-6 or 12x1

Two wods were "offered"
"Nicole"
as many pullups as possible, run 400 m-capped to 15 minutes

"Kelly-esque"
15 wall ball
15 box jumps
run 400
amrap 15 minutes.

There was really no choice, those who did the front squat back squat on friday night did Nicole, those who didnt got Kelly (albeit a scaled version of the benchmark wod)

This sees the end of our fourth week on the CFSB, so we have another two weeks then its time to revisit the benchmarks we set out for ourselves in week one and check progress accordingly. As a trainer I'm very pleased with the progress being made with strength whilst at the same time not visibly loosing any fitness in our athletes. As a side effect everybody seems confident with the lifts and excellent form and depth of movement is being maintained, there is no point getting heavier at the loss of good movement for the sake of a pb.