Friday February 15, 2013

CF864 Strength and Conditioning

So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.”
-John 13:34-35

“The weak fall, but the strong will remain and never go under!”
-Anne Frank

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. Starts as a group.

WOD 

10, 8, 6, 4, 2 Reps of:
Floor Press or Bench Press (both are Rx'd)
Strict / Dead Hang Pull-ups (palms forward)
Goblet Squat (32kg./16kg.) Kbell

FORM!

RX'd Movement standard = 

Bench Press / Floor Press
-Load is your body weight on bar (scale/modify based on your strength level 
 but don't look for that comfortable weight. Select a weight that will challenge  
 you. Push yourself on each set.
-Elbows must touch the floor on each rep of floor press. 
-Lock out each rep (elbows fully extended)
-Butt MUST stay on the floor / bench (NO Rep when your butt comes up)
-Legs fully extended on floor press. Feet remain on floor for bench press.
-No bouncing off chest on bench press.
-Spotter only touches the bar for lift off and to assist getting the bar back in the 
 rack unless the lifter indicates that he/she is not going to complete the rep.

Movement Standards on Pull-ups
-Athlete must start from a hang with elbows fully extended 
-No bent elbows at bottom of pull-up. 
-Chin must rise above the bar to complete the rep. 
-Any grip on bar is acceptable for this workout.
-Strict, dead hang with no kip
-Palms facing forward
-This is for every rep - not just a few of them. 

Beast Mode - Wear your weighted vest on pull-ups and squats 


Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice