Monday October 22, 2012

CrossFit864 Strength and Conditioning

“I take joy in doing your will, my God, for your instructions are written on my heart.”
-Psalm 40:8

Happiness and moral duty are inseparably connected.
-George Washington

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

Buy In - Starts at times posted above. Show up early enough to get your warm up in before the buy in starts. The buy in is not the warm up. 

Strength - Deadlift (work up to a 3 RM)

2 x 15 Back Extensions or Good Mornings (light load) strict form

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.

Deadlift Form - practice good form on all moves. On the Deadlift make sure that you stay in that strong deadlift position on every rep. 

Last week we saw a lot of good form on deadlifts but still saw some room for improvement throughout the day. Strength cycles are good opportunities to really dial in on form. Strict form also helps keep us on the injury free list and that's where we all want to be.

Strength is our primary focus today. 

Conditioning - AMRAP 10 Minutes
3 Deadlifts at 75% of today's heaviest 3 rep load
5 Push-ups (HR)
50 Meter Sprint (25 and back) Fast

Cash Out


2nd Week of CF864 Half Marathon training posted at gym.

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.

Getting stronger one day at a time!

BE STRONG!
Jay and Janice