CFSV Summer Challenge UPDATE

It will definitely be a challenge.  Sign up sheets are posted on the whiteboard near the water dispenser.  There is a $20 entry fee and cash prizes for 1st 2nd and third place winners.  As daunting as the volume looks, the WODs will jump start you toward uber sexiness.

Double, Triple and even quadruple fitness events within a day are real world functional and an integral stimulus for developing overall fitness.  Keep challenging your body past single WOD days.  Training with more volume than what your body is used to during this challenge will assure results especially with proper nutrition.

Within the few weeks you should be consistent and continue to add double and triple days from time to time.

The winning edge will go to the most consistent with the most dialed in nutrition.

Here is an example of how I would break down the WODs:

Monday: BodyFat Testing and Before Pictures   Filthy 50

Tuesday: 2000M Row then 400M Run with the hour

Wednesday: 4 RFT OHS/Run Couplet then 500M Row within the hour   3-8 hour break then Grace

Thursday: Isabel rest at least 3 hours Then Fran

Friday: Rest

Saturday: Benchmark 9 and missed WOD make-up day

Remember, you can totally scale.  Also, the rest periods and order will be entirely up to you- you just need to have a coach witness and record time.

WOD:

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Rich Froning Jr. 5 rounds + 1 double-under, Austin Malleolo 5 rounds + 1 double-under, Annie Thorisdottir 5 rounds + 7 squats (205lb deadlift). Post rounds completed to comments.