Monday April 15, 2013

CF864 Strength and Conditioning

 Let me now remind you, dear brothers and sisters, of the Good News I preached to you before. You welcomed it then, and you still stand firm in it. I passed on to you what was most important and what had also been passed on to me. Christ died for our sins, just as the Scriptures said. He was buried, and he was raised from the dead on the third day, just as the Scriptures said. 
-1 Corinthians 15:1, 3-4

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

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

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength - Back Squat (work up to 1 RM) Set a new PR!

d.) Conditioning - AMRAP 15

10 Step Weighted Walking Lunge (w/ Kbell)
5 Strict Bar Dips (No bands/No assistance)
10 OHS (45/25 Plate) 

Lunge = each step is one rep. Kbell through legs / knee touches floor.
Dips = if unable to complete dips - do push ups until you build the strength to complete a dip without assistance (bands)
OHS = work on depth/below parallel and staying on heels. Plate locked out.

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Have a great day!

BE STRONG!
Jay and Janice