Thursday April 18, 2013

CF864 Strength and Conditioning

The Wisdom of God  
The message of the cross is foolish to those who are headed for destruction! But we who are being saved know it is the very power of God.
1 Corinthians 1:18

“We should be astonished at the goodness of God, stunned that He should bother to call us by name, our mouths wide open at His love, bewildered that at this very moment we are standing on holy ground.”
-Brennan Manning

Today's WOD's - Start Promptly at: 5:15a.m./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 times above)

c.) Strength - Press (1 RM) Set a new PR 

d.) Conditioning 10-1 Reps of:
Deadlift (135/95)
Ball Slams

10 DL's 
1 Ball Slam
9 DL's 
2 Ball Slams
8 DL's
3 Ball Slams
Continue until you reach 1 DL and 10 Ball Slams

e.) Cash Out (add in mobility and skill work)

Skill Work:
Handstand Push-ups / Holds
Double-unders
Strict Pull-ups
Rack Position 
Wall Squats (some of you need a lot of work staying on your heels)
Work on your weakness

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.

CrossFit Stuff 
RockTape (this is good stuff and stays on for days), Original Nutritionals Functional Omega 3 Fish Oil, Zensah Compression Leg Sleeves, About Time Whey Protein (only 4 ingredients) all available at CF864 today. 

If you’re running a 26-mile marathon, remember that every mile is run one step at a time. If you are writing a book, do it one page at a time. If you’re trying to master a new language, try it one word at a time. There are 365 days in the average year. Divide any project by 365 and you’ll find that no job is all that intimidating.
-Charles Swindoll

Check us out at CrossFit864 on Facebook

Hope that your week has been a good one so far!

BE STRONG!
Jay and Janice