CF864 Strength and Conditioning
When we were utterly helpless, Christ came at just the right time and died for us sinners. Now, most people would not be willing to die for an upright person, though someone might perhaps be willing to die for a person who is especially good. But God showed his great love for us by sending Christ to die for us while we were still sinners.
-Romans 5:6-8
“Your greatness is measured by your kindness; your education and intellect by your modesty; your ignorance is betrayed by your suspicions and prejudices, and your real caliber is measured by the consideration and tolerance you have for others.”
-William J.H. Boetcker (1873-1962)
Today's WOD's - Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - April Dues (No Later Than Monday April 1, 2013)
$10.00 Late fee on all dues after April 3 (Wednesday)
Thank you!
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) Strength - Press (work up to 3 RM)
d.) Conditioning - "The Bear Complex"
Complete 5 Rounds of 7 Reps:
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Push Press
Each rep will be a power clean, to a front squat, to a push press, to a back squat, to a push press. Repeat 6 more times to complete 1 round. Repeat for 5 rounds total.
One round requires performing the Bear Complex 7 times without resting.
5 total rounds equals a complete Bear Complex workout. You may rest between rounds.
The barbell must then touch the floor for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. The goal is to complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground is allowed.
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.
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Carry out a random act of kindness, with no expectation of reward, safe in the knowledge that one day someone might do the same for you.
-Princess Diana
BE STRONG!
Jay and Janice
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