February 10th, 2015


It’s always great to hear what our CFK crew is up to so here’s an update from Rachel.

“Here is your update! This past week was my first time driving the Park City track. I was only allowed 6 runs before the races. Which in reality is less than 6 minutes of training but that’s the nature of the sport.

The first race I made some mistakes in both heats and came 9th. I was having difficulty with this one curve and kept hitting the wall in practice.

The second race was much better. After the first I was only half a second behind the leader and sitting in 6th place. However on the second heat I went into a huge drift and lost all my time and finished 8th. BUT this sport is also about equipment and I beat this other Canadian girl who was borrowing a national sled. My sled is a 1991. Heavy steel and fiberglass vs mostly carbon fiber.”

Overall I’m happy with how I did. Also I have some more pictures. The pictures with the red sled are from Lake Placid. The Black sled is from today!


Today’s WOD

Front squats x 4-5 reps @ 75% ish of 1RM, go every 2 min x 5
7 min AMRAP
5 Hang Squat cleans @ 115/75
2 HSPU’s or 1 Wall walk
Tabata sit ups

Coaches Tips: Add some weight on the squats from last week.  Amrap should be tough, if it’s too easy make it harder by adding weight!

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