Thursday November 1, 2012

CrossFit864 Strength and Conditioning

“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world.”
-1 Peter 5:8-9

"The temptation of the age is to look good without being good."
-Brennan Manning

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

Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!

Buy In - Starts promptly at times above and ALWAYS starts as a group.

Arrive in time to warm-up before the Buy In (30 seconds of swinging your arms 5 times and touching your toes twice before the buy in is not considered a warm-up)

Strength is our primary focus today.

Strength - Floor Press 
Work up to a 1 RM. Set a new 1 rep PR today.

Floor Press Movement Standards
- Legs fully extended
- Butt MUST stay on floor through entire rep
- Elbows MUST touch the floor on each rep
- Elbows fully extended (locked out) at top

No cheat reps. Are you testing your upper body strength or how much much you can hip thrust by raising you butt off the floor? What do you benefit when intentionally using sloppy form? Let's do it right! 

Conditioning - AMRAP 15 Minutes
10 KBS (24kg/16kg)
10 Box Jumps
10 Ball Slams

Cash Out - Finish strong!

Proud of all your hard work this week. Getting stronger one day at a time.

Time for a little Chuck Norris fun

Chuck Norris once played Russian roulette with a fully loaded gun and won.

Chuck Norris has never blinked in his entire life. Never.

Aliens do exist. They're just waiting for Chuck Norris to die before they attack.

Chuck Norris once broke the land bike speed record with a bike without a chain and a missing back wheel.

It take Chuck Norris 10 minutes to do Cindy Rx'd.

Chuck Norris marathon start and finish time are the same.

Chuck Norris ordered a Big Mac at Burger King and got it.

Chuck Norris is what Willis was talking about.

Ok, enough...time to get back to work now!

Check us out at CrossFit864 on Facebook

Check out the UA (Under Armour) shirts at the gym

Don't forget about the many people that have been affected by Hurricane Sandy. Remember them in your prayers as they work hard to get through this.

Have a great day.

BE STRONG!
Jay and Janice