Thursday October 25, 2012

CrossFit864 Strength and Conditioning

“Fear of the LORD is the foundation of wisdom. Knowledge of the Holy One results in good judgment.”
-Proverbs 9:10

We should be careful to get out of an experience only the wisdom that is in it - and stop there; lest we be like the cat that sits down on a hot stove-lid.  She will never sit down on a hot stove-lid again - and that is well; but also she will never sit down on a cold one anymore.  
-Mark Twain, Pudd'nhead Wilson's New Calendar, Following the Equator, 1897

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

Today's primary focus is strength.
Buy In

Strength - Floor Press 3 RM

After you reach your 3 RM 
Do the following on your own -
2 x 10 (each side) one arm Kbell/Dbell Floor Press AHAP 

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

Conditioning -  5 Rounds for Time:
5 Strict Pull-ups (palms forward / unbroken reps)
10 Dips (rings or bar - your choice)
15 Goblet Squats with Kbell (AHAP) 

Rx'd = Chin over bar and full extension at bottom of pull-ups.
Strict dips - fully extension at top of movement
Squats must reach proper depth - parallel or lower. Work on depth

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart

CF864 Schedule 
We will be away at the Marine Corp Marathon this weekend so please make note of the revised schedule for the next few days. Thanks for your support and encouraging words! 

Friday October 26 - 5:15a.m. Only (no afternoon)
Monday - Closed
Tuesday - Normal schedule starting at 5:15a.m. with costume WODs at every group. Dress in your funkiest or creepiest costume for the WOD....you are not too old or too cool to have fun! 

We will post some CF864 WODs that you can do at home with no equipment.

CF864 Half Marathon - week 2 training posted at gym

Have a great weekend!

BE STRONG!
Jay and Janice