Wednesday October 10, 2012

CrossFit864 Strength and Conditioning

“It is the LORD your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.”
-Deuteronomy 13:4

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. 
-Thomas A. Edison

Today's Schedule: 5:15a.m./9:00a.m.

Arrive early enough (not 30 seconds) to get your warmup in before the Buy In starts. Warmup then clock starts for Buy In.

Buy In

Tabata 8 x 20/10

#1 Alternating:
One Arm Kettlebell Swings (alternate arms each cycle)
Mountain Climbers (Full Range of Motion)

No rest 

#2 Alternating:
Overhead Plate Hold (45/25)
Good Mornings (45/25) Form!
Move from the OH Plate Hold straight into GM (good mornings) with same plate. Goal = to hold plate during the entire #2 cycle without putting it down.

Cash Out - Finish Strong! This part of the workout is just as important as any other part. 

BE STRONG!
Jay and Janice