Beginner 6am, 9:30am, 7:30pm
(A) Push Press-Work 1 rep at a time to the limits of your movement
(B) Individually complete-Every 30secs complete 10 rounds x 3 Strict Pushups
(B) In teams of 2 for time-21-15-9 Push Press 43/30kg. Athlete A completes 21 then Athlete B. This Pattern continues through the 21-15-9 rep range
Intermediate 6am, 9:30am, 6:30pm
(A) M/E Push Press-See CFS Rules
(B) Individually complete-Every 30secs complete 10 rounds x 3 Unbroken Ring Dips
(C) In teams of 2 for time-21-15-9 Push Press 43/30kg, HR Pushup. Athlete A completes 21 Push Press & 21 HR Pushups then Athlete B. This pattern continues through the 21-15-9 Rep Range.
(C) Individually for time-21-15-9 Ring Dips, Push Press 43/30kg, HR Pushup
Coaches Tips-(A) CFS Rules Apply. CFS rules for Max Effort work is as follows. Know your 1RM's. If you can't be bothered recording them then please don't ask me to explain what Max Effort is. If you can be bothered then read on. The Max Effort work is based around a percentage of your 1RM and helps protect you from Central Nervous System Fatigue. CNS fatigue is what you most likely feel today after 14.3. Your tired and the thought of lifting a heavy deadlift again tomorrow will probably make you want to cry. If you aren't a little CFS fatigued then most likely you didn't complete enough deadlifts in the 8mins to feel it. So we need to get you stronger so that next time you attempt 14.3 you are laying on the couch the next day sucking your thumb and calling out for your mummy. Back to M/E explanation. Research suggests that to help maximise strength gains and minimise CNS fatigue we should only lift 3-4 lifts above 90% of your 1RM in a session. Now i don't believe everything i read as scientists have got things wrong before, they had us believing that the earth was flat for a very long time, but for now, the Max Effort Method is what we are working off. So it's 3 lifts above 90% of your 1RM. Now a couple of more rules that have been adopted at CFS through trial and error 1) When attempting to go for a new PB, you are not allowed to increase it by anymore then 1KG on your first attempt at a new PB. If you are successful with that lift then your are welcome to as much increase in weight as you like on your next attempt. 2) Now this rule can be broken, as mitch says, rules are meant to be broken. It is encouraged to go until you miss one. Why? Your body adapts to the demands placed upon it. If you load your bar up with a weight beyond your capacity at this time and miss the lift, your body with let your mind know to prepare it for the next time you place that load on it. That is how we adapt, and get stronger. Now i know this goes against some beliefs that once you get your PB you should stop, pat yourself on the back for your PB and move on. It does plenty for your ego, but little for your body's preparation for that next PB. Plus, when you get a PB and your done with the back slapping, yes you deserve it, there isn't a whole lot of thought put into to how you got it. But if you miss it, your mind is racing, what if i had of kept my chest up, if i drive out of the bottom faster next time i will get it etc etc. We have all been down that road. But like i said rule number 2 has the Mitch clause built into it.
If you are done you are done.
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