Tuesday January 8, 2013

CF864 Strength and Conditioning

"Routine is the Enemy"

Living in the Light "Imitate God, therefore, in everything you do, because you are his dear children. Live a life filled with love, following the example of Christ. He loved us and offered himself as a sacrifice for us, a pleasing aroma to God.”
-Ephesians 5:1-2

“Everything you can imagine is real.” 
-Pablo Picasso

Reminder - January Dues (by January 1, 2013)
$10.00 Late fee on all dues after January 3. 
Thank you!

Today's WOD - 5:15a.m./9:00a.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. 

Buy In starts as a group. If you start early ...on your own then plan on standing around waiting on the rest of the group to finish the buy in.

WOD 

Helen - 3 RFT:

Rx'd =
Run 400 Meters
Kettlebell Swings x 21 (24kg.)
Pull-ups x 12

Cash Out - This is part of the WOD. 

Movement Standards for this workout:

If you don't not complete every rep using full ROM (range of motion) based on the movement standards below then you are not Rx'd.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come completely over the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.

Kettlebell swings - For this workout the American Swing (overhead) 
is Rx'd.


“Almost every sinful action ever committed can be traced back to a selfish motive. It is a trait we hate in other people but justify in ourselves. ”
-Stephen Kendrick

How's you week going so far?

BE STRONG!
Jay and Janice