Monday February 25, 2013

CrossFit864 Strength and Conditioning

For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me.
-Jeremiah 29:11-13

“Make sure you are doing what God wants you to do--then do it with all your strength.” 
-George Washington

Today's WOD - 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 - as a group. 

Looking forward to a great Monday with a great group of CrossFitters today at CF864. 3,2,1, Go!

CrossFit HQ Hero WOD - For time:

"LOREDO"

Six rounds of:
24 Squats
24 Push-ups
24 Step Walking Lunge
Run 400 Meters

Rx'd = 

Let's work on FORM!

Reminder - Not everybody will be Rx'd today.
Earn your Rx! 
Don't Cheat! Count reps. 

Squat - must go to or below parallel on all reps.
Use a med ball to guarantee that your reps count. 
Squats above parallel are NOT squats.

Push ups - HR Hand Release. Full Extension of elbows at top of each rep. No sagging backs (flat and tight)

Walking Lunge - Depth. Knee touches ground on each rep. 
Each side = 1 rep. Total of 24 steps.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. 

2013 CrossFit Open WODs start March 6

Reminder - Spots are filling up. 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

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

Check out CrossFit864 on Facebook

BE STRONG!
Jay and Janice