Friday June 14, 2013

CF864 Strength and Conditioning

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
-Galatians 6:9

And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
-Jesus (Mark 9:35)

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

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


Thank you!

b.) Buy In (starts as a group)

c.) WOD - 25-15-10 AFAP:

Ball Slams (ball slams - not ball drops. slam it)
Box Jumps (24/20)
Dips (Ring or Bar - Rx'd)

In that order

See movement videos posted on CrossFit864 Facebook

d.) Cash Out

Thursday's WOD - Saw a LOT of really hard work going down on the thruster/pull-up WOD but saw a LOT of Thrusters that need a LOT of work! Saw a LOT of NO REPS! Plenty of strength but the form did not meet CrossFit movement standards. Please don't post under Rx'd if you skimp on a single rep. Rx'd means that you are 100% Rx'd. That means that your first 4 or 5 pull-ups are chest-to-bar and the rest are just aiming toward the bar but not touching (Not Rx'd.) The question is - why do you not go to parallel? Why do you stop short? Because it's harder to come back up from a full squat? Scared you can't get back up (good sign that you need to lighten the load.) Trying to make the movement easier? Do not have full ROM (range of motion) - Good sign that you need to spend some serious time on mobility work. Stop being satisfied with just going through the motions. Don't base what you are doing on how the person beside you is doing it ...they might be doing it wrong too. Work on getting stronger and better at your movements today. Remember that half reps produce half the results. We want to see you getting the benefits of your  hard work. Hooyah!

#1 Priority in the gym today - Show up! Work hard!

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

CF864 Kids Camp - 2 Dates:
June 10-13 (Over) Great group of kids!
July 15-18

How can you put others needs before yours today?

It's here! Friday.

BE STRONG!
Jay and Janice