Thursday May 16, 2013

CF864 Strength and Conditioning

Just as you cannot understand the path of the wind or the mystery of a tiny baby growing in its mother’s womb, so you cannot understand the activity of God, who does all things.
-Ecclesiastes 11:5  

Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend to them all the care, kindness and understanding you can muster, and do it with no thought of any reward. Your life will never be the same again.
-Og Mandino

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)
Please don't show up at the times above - allow time for the warm-up.
If the group has started the Buy In please wait until the next group starts. 
Thx!

b.) Buy In (starts at the time above)

c.) Strength  - Deadlift 1RM

NFT/After DL - 2 x 15 Good Mornings (slow, strict form)

d.) Conditioning 

1. Deadlift (Load = 50% of 1RM) AMRAP - 3 minutes
-Rest
2. KBS (Load = 24kg./16kg.) AMRAP - 3 minutes
-Rest
3. Burpees AMRAP - 3 minutes

Post reps completed for each 3 minute AMRAP.

e.) Cash Out

Focus on FORM today even if it limits the amount of weight on the bar.

How are your joints feeling? Doing "ANY" Mobility Work at all? 

#1 Priority in the gym today - Lift HEAVY STUFF off the floor!

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

Bike Week - this week
Get your bike out...knock the dust off, pump up the tires and take off! 
In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym  
We need to see our hardcore CF864 girls signing up 

Excuses or Results - Have you figured out that you have to pick one? 

BE STRONG!
Jay and Janice