Monday November 12, 2012

CrossFit864 Strength and Conditioning

Do Not Love the World
“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world.” 
1 John 2:15-16

"They may take away our lives, but they'll never take away our freedom!"
-William Wallace

Take the opportunity to thank a veteran today for the freedom that we all take for granted most of the time. 

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

Strength is our primary focus today.

Warm up - arrive 15-20 minutes before the buy in to get warmed up. 

Buy In - Starts as a group promptly at the times posted above

Strength - (Week 1) Back Squats - Work up to a 5 RM

2 x 20 = Step weighted lunges (holding Kbell in rack) 
10 steps each side then switch arms

Conditioning - AMRAP 10 Minutes:

10 Push Press (no rack - from the floor) 
Rx'd Load = 50% of your body weight on bar

5 Burpees (feet clear the floor with a clap behind head)

Cash Out - Finish Strong

FORM / FROM (Full Range of Motion) Don't be satisfied with poor form. If flexibility is your limiting factor then spend more time doing mobility drills. 

Train Hard. Train Heavy. Train Smart
Be coachable! 

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Have a great day!

BE STRONG!
Jay and Janice