Thursday the 29th May 2014

Wednesday, May 28th, 2014 / CFMSD Workout of the Day

Onto nutrition again. Here is a simple picture outlining how to eat. I'll be printing out copies of these for when new members sign on as well as for all current members to take home and put on the fridge. 

I would personally make a few changes here and there depending on your goals etc but this is as simple as it gets. If you would like to know more, please just ask. 

Screen Shot 2014-05-28 at 9.19.19 am






















Try working with someone you normally wouldn't. Make a new friend, talk to someone new. Have fun. Laugh. Don't be a snob. Encourage other athletes. Because, at the end of the day we all have a common goal, be fitter and healthier and become a bad as at the same time…. 

Partner WOD

8min AMRAP of:

Kettlebell swings 24/16kg

*One partner works at a time. Do 10-30 reps each. Max being 30 at one time by an athlete and 10 being the minimum. Work out your game plan as a team


 -rest 2min


6min AMRAP of:

20m shuttle sprints (10m up, 10m back)

*You do 2x20m (up and back x2) then your partner goes. Same scoring as above. Score is the total distance


-rest 2min


4min AMRAP of:

20m OH plate Walking lunges 20/10kg

*You go down 10m then back and switch with your partner. Score is total distance.


Group mobility session

2 rounds of:

:30 Couch stretch (one side)

:30 Couch stretch (other leg)

-rest :30

:30 Glute stretch (one side)

:30 Glute stretch (other side)

-rest :30