Friday January 18, 2013

CF864 Strength and Conditioning

“Do everything without complaining and arguing, so that no one can criticize you. Live clean, innocent lives as children of God, shining like bright lights in a world full of crooked and perverse people. Hold firmly to the word of life; then, on the day of Christ’s return, I will be proud that I did not run the race in vain and that my work was not useless.” 
-Philippians 2:14-16

“Don’t complain; just work harder.”     
-Randy Pausch

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

Warm up - Starts 15-20 minutes before the buy in.

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

WOD - EMOM

7 Minutes:
3 Ground to Overhead (75% of your body weight)
5 Box Jumps (24/20)

Rest 2 Minutes

7 Minutes:
3 C2B Pull-ups
5 Ball Slams

FORM!

Train Hard. Heavy. Smart

“If you took one-tenth the energy you put into complaining and applied it to solving the problem, you'd be surprised by how well things can work out... Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won't make us happier.” 
-Randy Pausch, The Last Lecture

BE STRONG!
Jay and Janice