Tuesday May 14, 2013

CF864 Strength and Conditioning 

Those who are God’s children do not continue sinning, because the new life from God remains in them. They are not able to go on sinning, because they have become children of God. So we can see who God’s children are and who the devil’s children are: Those who do not do what is right are not God’s children, and those who do not love their brothers and sisters are not God’s children.
-1 John 3:9-10

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 late and expect to jump into the WOD - Allow time for your warm-up before the buy in.

b.) Buy In (starts at the time above)

c.)WOD 21-15-9:
Back Squat (135/95) Full squat / below parallel 
Box Jump (24/20) Hips open on top of the box
T2B (palms forward, toes touch bar, elbows fully extended)

d.) Cash Out - This is part of the workout - just as much as the WOD.

FORM! Don't be satisfied with partial reps because your flexibility is limited. Quit making excuses and start working on it! 

How much time did you spend on mobility work yesterday? 

#1 Priority in the gym today - GIVE 100%

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

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 some "CF864 Girls" on the list

Excuses or Results - How are your results looking? 

Have a great day! 

BE STRONG!
Jay and Janice