We love dragons at CFSF, we have one on our web site. This, however, is another story all together. Another well thought out combination of runs and max lifts. A recipe for pain. What's new?
'Dragon'
5k run
4:00 minutes to find a 4RM Deadlift
5k run
4:00 minutes to find a 4RM Push jerk
1st 5k 4RM Dead 2nd 5k 4RM PJ Total time
Derrick- 23:54 365 22:57 175 54:57
Erin- 26:00 155 31:30 105 65:58
Todd McK- 27:05 185 30:25 75 65:30
Teresa- 32:50 155 38:10 100 79:00
Todd- 27:55 315 31:27 155 67:18
Russell- 26:30 295 28:25 185 62:55
-scaled- 1st m 2nd m
Quincy- 9:58 165 11:42 125 29:40
Paul- 11:05 295 12:05 155 31:00
Matt- 7:53 235 8:57 135 24:50
Joshua- 7:47 155 8:20 115 24:07
Great job everyone. This was another deceivingly difficult session that left us completely spent. Outstanding!
Potent. Destructive. Totally fun. That second run was worse than the second Murph mile. Lots of volume. At least it was a nice day to be outside getting a little love, plus we didn't have to carry anything. Just a 5k through the park on a sunny Saturday morning.
Appropriately named, 'Dragon' is one of the highest volume sessions we've seen in a long time. Good job holding tight through to the end. Great job just showing up!
This workout is named for U.S. Army Captain Nicholas Rozanski, assigned to the 1st Battalion, 148th Infantry Regiment, 37th Infantry Brigade Combat Team, who was killed on April 4, 2012 in the Faryab province, Afghanistan.
Thanks for the fuel, and the super strong efforts this workout demanded of us. It's an honor to struggle in the name, and memory of a Hero.
Thanks CFHQ!
Use your off time wisely.
CFSF
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