CFEK have qualified a team for this years Strength in Depth competition. Strength in depth (SID) is a 12 man competition composed of 7 males and 5 females with 2 master athletes. The comp is held in bath at the world class Sports Village at Bath University on the weekend of Saturday 04 – Sunday 05 November. We will be traveling down on the Friday. Spectator tickets go on sale on the 1st of October if anyone is keen to come down and support would be great to have you there.
The team is:
CFEK males – Ally Mackinnon (Captain and leader of men), Simon Thomson (Tactics and Ally’s right hand man), Bryan Degnan (Our master with the most), Dylan Gilmour (Style guru), Kyle Buchanan (Mr CrossFit), Alan Herbie (Debut for CFEK), Thomas Rushford (Weapon X)
CFEK females – Ali Crawford (CrossFit celebrity), Tanika Mackinnon (Captains wife) , Gillian Bennet (CrossFit daft), Susan Donaldson (Not a fan of nicknames), Emma Hughes (Comeback queen)
Well done on everyone who helped get the team to the finals but can’t make it on the day – Jen Stark, Ben Stark, Fee McTagert and Karina Heggan.
WODs
Monday
60-50-40-30-20 KB swing 24 / 16
25-25-25-25-25 wall ball
block run between rounds (but not before or after)
Tuesday
EMOM
6 mins 3 pull ups + 2 CTB + 1 BMU EMOM
6 mins 5-10 press ups + 30 DU EMOM
6 mins 30 second hollow hold/rock
Wednesday
A)
Front squat 5*5 add 2.5-5kg in pairs
B)
I go u go
30-20-10 thrusters (35/25)
burpees over bar (p1 does 30 thr + 30 burpee, p2 does 30+30, p1 does 20+20 etc..)
Time cap 20
Thursday
50/40 kcal bike rest as needed
50/40 kcal ski rest as needed
50/40 kcal row rest as needed
If the coach feels you could have gone harder – there might be a chance of a repeat 🙂
Friday
A)
Power clean 3-3-3-3-3
B)
90 seconds amrap power cleans 60/40
rest 90 sec
90 seconds amrap hang power clean 60/40
rest 90 sec
90 seconds amrap power clean + hang power clean
rest 90 sec
30 seconds amrap Power cleans 60 / 40
rest 30 sec
30 second amrap hang power cleans 60/40
rest 30 sec
30 second amrap power clean + hang power cleans
Saturday
Sweat
AMRAP 30
200 run
10 slam ball over shoulder
20 ttb
30 squats
Strength
A)
5*5 bench + 2.5-5kg
B)
4 x 10 floor press with kettlebell (2 arm at a time)
super set with
4 x 10 dumbell bent over row 4002.
C)
Tabata deficit press up 20/10
