Thursday September 20, 2012

CrossFit864 Strength and Conditioning

You rescue the humble, but you humiliate the proud.
²⁸ You light a lamp for me. The Lord, my God, lights up my darkness.
²⁹ In your strength I can crush an army; with my God I can scale any wall.
-Psalm 18:27-29

A family is a place where principles are hammered and honed on the anvil of everyday living.
-Chuck Swindoll

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

Workouts start promptly at the times above. Show up early enough to be ready to go at the scheduled times. Thanks for helping us keep the WODs on schedule!

Buy In - Clock starts

Strength - Press 5 RM

Conditioning - For time: 
Rx'd =
30 Back Squats (load-your body weight on bar)
Run 2 Miles (AFAP)

FORM - Work on the depth on your squats. Why do you stop short of parallel? Are you spending any time doing mobility work to help you with flexibility? 

Hit a 5 rep PR today! 

Skill Work for this week - posted on whiteboard

Train Hard. Train Heavy. Train Smart. 

Yoga - Saturday September 22 at 0930 (after WOD) $6.50
Sign up on board at gym. This will definitely help you in a lot of ways especially in your CF WODs.

Zensah Compression Sleeves are in. Check out the cool colors and take a look at the benefits of compression sleeves (posted on CrossFit864 Facebook.) Let us know if you want a particular color and we will get them them on the next order when these are gone.

Have a great day! 

BE STRONG!
Jay and Janice