Monday October 1, 2012

CrossFit864 Strength and Conditioning

“And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ,”
-Philippians 1:9-10

The task of the modern educator is not to cut down jungles, but to irrigate deserts. 
-C.S. Lewis

Today's Workout - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - October Dues (due Monday October 1)
Effective October 2012 - $10.00 late fee after October 3
Thank You!

Buy In - starts at times posted above. Arrive early enough to get your mobility work / warm up in and be ready to start. If you aren't warmed up when the buy in starts - wait until the next WOD starts.

Strength - Back Squat Work up to a heavy single - 1 RM

This is the day to test yourself and see how the last 2 weeks have benefited your strength program. If you are unable to reach proper depth (parallel or lower) then you should spend more time working on mobility than loading a bar and doing partial reps. If you are partnered up on a squat bar make sure that you are paying attention to the person squatting and make sure you call our partial reps. Push each other today and lets see a lot of PRs! What was your heaviest load on the last squat cycle? Are you logging those numbers in your training log? You will need them as a reference when we do percentages of your strength work. 

Conditioning - 4 Rounds of:
25 Step OH Walking Lunge (45/25 pound plate)
25 Floor Wipers (45/25 pound plate)
25 Weighted sit-ups (45/25 pound plate) unanchored

Cash Out - Finish Strong

Constantly Varied to keep you out of those ruts!

Hope that your week is off to a great start.

BE STRONG!
Jay and Janice