Thursday September 6, 2012

CrossFit864 Strength and Conditioning

If you think you are standing strong, be careful not to fall. The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure.
-1 Corinthians 10:12-13

All men are tempted. There is no man that lives that can't be broken down, provided it is the right temptation, put in the right spot.
-Henry Ward Beecher

Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Better three hours too soon than a minute too late."
-William Shakespeare 

Reminder - September Dues (No later than September 1)
Thank you!

Part 1 - Posted on whiteboard (This is part of today's WOD - Not optional if you are planning on doing part 2 and 3)

Part 2 - Strength / Floor Press - work up to a 1RM

Floor Press - Movement Standards for (Rx'd) anything else is scaled.
1. Butt must stay on the floor during the entire rep (we are testing upper body strength today - not hip thrust strength)
2. Legs fully extended during the lift. 
3. Elbows must touch the floor (don't do a half rep)

Part 3 - Conditioning / Complete the following AFAP:
Rx'd=
Run 800 Meters
20 Back Squats (body weight on bar)
20 Ring Dips
20 Back Squats (body weight on bar)
Run 800 Meters

Squats - Rx'd = Unbroken
Depth should be below parallel. Why stop above parallel?   

Train Hard. Train Heavy. Train Smart

How's your progress? Are you reaching your goals? Have you set any?
Are you still hoping that you can get there on just your training in the gym? 
Remember 70% Kitchen 30% Gym!
Your body records everything you eat - no matter what you write down in your food log.

Show up strong today and be ready to hit another PR! The benefits of strength training are too long to list. Push it hard on the strength days.

Have a great day!

BE STRONG!
Jay and Janice