Fitness: Front Squat 3 x 5 Linear Progression
Add 5-10 pounds to last week's exposure.
Performance: Back Squat 3 x 5, Volume Day
Add 5-10 pounds to last week's exposure.
Post loads to comments.
e4/8
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AMRAP 5 Minutes:
5 Power Cleans 135/95
10 Push-Ups
Rest 5 Minutes
AMRAP 5 Minutes:
10 Pull-Ups
20 Squats
Post rounds and Rx to comments.
Hello from Kabul, Afghanistan!
Over the last few weeks, David has been emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts. Some edited excerpts from his emails are below:
“Physical fitness is a critical part of our ability to perform our mission, and we have truly enjoyed the challenge that your workouts provide.
Our workout group is truly multinational with members from Australia, England, Germany, Czech, France, Poland and many more. We are a mixture of Coalition Service Members in support of Operation Freedom Sentinel, Afghanistan. I took over as group leader in January when the previous group leader rotated home, and have been using the site since then. I found your site while searching for a good solid program to follow. Being from New York and having a best friend who lives in Brooklyn, I was drawn to your site for its professional, challenging, and complete workout program.
Your workouts provide an opportunity to unite in fitness, build friendships, and continue to push ourselves to be better members of our unit.
Attached is a picture from [last Friday]. Every Friday, we do a Hero WOD in order to bond and reflect on those that paid the ultimate sacrifice both home and abroad so we can enjoy our way of life. Today we did "Blake," in honor of a U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon killed 21 Sep 2010 in Zabul province Afghanistan. Last week, we did "TK" in honor of MAJ Thomas Kennedy, a very close friend, killed on 8 AUG 2012 in Kunar province Afghanistan. It enhances the workout and allows time to properly reflect.
Several of us are also an active member of Team Red, White, and Blue. I am an active member of the West Point, NY Chapter here in Kabul. Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. It is an amazing organization that reaches across all of society through physical fitness.
Although I have not been to your box, I look forward to one day thanking you in person when I am back in NY. Please keep up the great work, and know that your posted workouts are truly appreciated by us.
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Give John and his team a shout out in the comments!