Monday October 15, 2012

CrossFit864 Strength and Conditioning


All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. Can both fresh water and salt water flow from the same spring? My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs? Neither can a salt spring produce fresh water.
-James 3:7-12

“Isn't it kind of silly to think that tearing someone else down builds you up?” 
-Sean Covey

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

Buy In - Starts at times posted above. Arrive in time to warm up before the Buy In starts. Warm up posted on whiteboard for today.

New strength cycle starts this week with Deadlifts on Monday and Floor Press on Thursday. This week we will work up to a 5 RM (rep max.) Don't get too caught up in the amount of sets but be more concerned with hitting that set of 5 that really challenges you. Get the old numbers out of your mind (forget the idea that all I do on deadlift or floor press is _______fill in the blank with the same load that you have used on every strength cycle.) Hit a 5 rep PR on DL and floor press this week. 

Strength - Deadlifts 5 RM

Conditioning - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ball Slams
K2E (knees to elbows) - palms facing forward / arms fully extended

Cash Out - This is 1/4 of today's WOD and just as important as any other part of today's workout.

Form - practice good form on all moves. On the Deadlift make sure that you stay in that strong deadlift position on every rep. 
NO bouncing and NO touch and go on these reps. Good solid, legit reps. Don't impress yourself with heavy weight and poor, sloppy form.

Goal = stronger today than you were yesterday but not as strong as you will be tomorrow.

ROUTINE IS THE ENEMY!

Check us out at CrossFit864 on Facebook

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012. 

Looking forward to a great week of hard work and awesome results in the gym!

Thank you!

BE STRONG!
Jay and Janice