CrossFit864 Strength and Conditioning
God has now revealed to us his mysterious plan regarding Christ, a plan to fulfill his own good pleasure. And this is the plan: At the right time he will bring everything together under the authority of Christ—everything in heaven and on earth. Furthermore, because we are united with Christ, we have received an inheritance from God, for he chose us in advance, and he makes everything work out according to his plan.
-Ephesians 1:9-11
Any fool can count the seeds in an apple. Only God can count all the apples in one seed.
-Robert H. Schuller
Today's WOD - 5:15a.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. Don't get ahead of yourself!
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) If you miss the warm-up then you miss the WOD.
The Whiteboard
This is a big part of CrossFit in every CF gym around the globe.
Post your initials under RX'd or Scaled before the WOD starts.
WOD - 2 RFT
RX'd =
20 Back Squats (Load = Bodyweight on bar)
15 Ring Dips
10 Strict Pull-up (palms forward)
Scale squat load based on your strength level. If you scale this WOD to a comfortable weight (too light) then you will miss the benefit of this workout. Each round of squats should be challenging. Challenge yourself on the weight and shoot for unbroken reps. Form, Form, Form! Hit the proper depth on your squats. Throw a med ball under you if you are not sure about your depth. Don't use the excuse "I can't get down that low".....If that's the case then reduce the weight and use this as a chance to work on form. Work on flexibility until you get there.
Cash Out - Finish strong. This is part of the WOD (just as much as the 2 rounds) If you skip the cash out you scaled the WOD.
Great week of strength work with a lot of PR's! Form is looking a lot better but still see form really sacrificed by some just to load extra weight on the bar. Keep it legit!
CF864 Half Marathon Training posted at the gym. Grab your entry form and get signed up today. You can do it!
Supplement Order - getting order together so let us know ASAP if you need anything (protein, etc.) Ordering first of next week.
CF864 Half Marathon Training posted at the gym. Grab your entry form and get signed up today. You can do it!
Supplement Order - getting order together so let us know ASAP if you need anything (protein, etc.) Ordering first of next week.
Check us out at CrossFit864 on Facebook and check out the Paleo Pumpkin Pancake recipe that we posted along with some good Mobility WOD "stuff" that will help you with ring dips.
Don't forget to say a prayer for the people in the areas devastated by "Hurricane Sandy"
To get nations back on their feet, we must first get down on our knees.
-Billy Graham
Don't forget to say a prayer for the people in the areas devastated by "Hurricane Sandy"
To get nations back on their feet, we must first get down on our knees.
-Billy Graham
TGIF - Have a great day!
BE STRONG!
Jay and Janice
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