Tuesday September 25, 2012

CrossFit864 Strength and Conditioning


So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
-Hebrews 10:35-36

“But I say to you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who spitefully use you and persecute you” 
-Jesus

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

Buy In - Starts at the posted times above. Arrive in time (early) to work in your mobility/flexibility and be ready for the clock to start.

WOD - Complete as many rounds in 10 Minutes:
5 Deadlifts (225/135)
7 T2B

Go Hard and Fast on this one. Goal = Unbroken Reps.

Squats - Please continue to work on your squat form. Don't load the bar if you can't reach parallel in your depth. Remember, half squats equal half results. Instead of wasting time on a lot of partial rep squats...spend that time working on the reason that you are limited (hamstrings, hips) what's the weak link? Are you doing anything to help the problem or just continuing with the excuse of I just can't get down there.

Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats.
-Mark Rippetoe (Starting Strength)

How are your results lately? Closer to your goal? You already know the next question...How's your nutrition looking?
70% Kitchen / 30% Gym and you will never be able to work hard enough to reverse those numbers. 

Dedication = Results

Have a great day! 

BE STRONG!
Jay and Janice