Monday September 17, 2012

CrossFit864 Strength and Conditioning

Wisdom from Above 
"Who is wise and understanding among you? By his good conduct let him show his works in the meekness of wisdom.”
-James 3:13

Man's mind is like a store of idolatry and superstition; so much so that if a man believes his own mind it is certain that he will forsake God and forge some idol in his own brain.
-John Calvin

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

Week 1 of a new strength cycle starts this week 
Monday - Back Squats (5's) / Thursday - Press (5's)

Squat FORM = depth, depth, depth!

Lets get STRONGER today! What was your heaviest 5 rep load during the last squat cycle? Look back in your training log and go for a 5 rep PR today.

Skill Work for today - work on the rack position of the clean and work on your squat depth. Don't waste you time loading the bar to a weight that you only get partial reps with. Do you not get proper depth in your squat because you are unable to? What are you doing to get more flexibility? Spend a little time doing mobility work/stretching.

Post your name (initials) on the board before the workout starts.

Today's WOD - A little change in getting things kicked off today (Buy in - posted at gym) Kicks off promptly at the times above - prior to the strength work. Arrive in time to be ready to go at 9:00, 4:15, 5:15 and 6:15. The clock will start at this time and keep running. Help us keep things moving and on schedule so WODs don't get behind and start to overlap. Big thanks to those of you that show up on time (early) and are ready to go!

Strength - Back Squat 5RM

Conditioning - 150 Push-ups (hand release)
Run 200 Meters each time you have to stop. You can rest at the top of the push-up (in a plank - a tight plank...but can't be raised in the air and can't sag in the middle. Must be tight and flat) but when you are unable to push back up from the bottom go for 200 meters. Post the number of breaks with your time.

Constantly Varied.

BE STRONG!
Jay and Janice