Friday June 7, 2013

CF864 Strength and Conditioning

Then Christ will make his home in your hearts as you trust in him. Your roots will grow down into God’s love and keep you strong. And may you have the power to understand, as all God’s people should, how wide, how long, how high, and how deep his love is. May you experience the love of Christ, though it is too great to understand fully. Then you will be made complete with all the fullness of life and power that comes from God.
-Ephesians 3:17-19

“I've got nothing to do today but smile.” 
-Paul Simon 

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

Reminder - June Dues (No Later Than June 1, 2013)
$10.00 Late fee on all dues after June 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)
15 Minutes early is on time.

b.) Buy In (starts as a group)

c.) WOD - 5 Rounds:


Floor Press - 5 Heavy Reps
Floor Wipers - 10 (each side = 1)
Clapping Push-ups - 5 (scaled = 10 HR) 
Max rep T2B

Floor Press - select a weight that is heavy enough to challenge you but make it an amount that you can safely get in and out of the rack by yourself without a spot. 5 unbroken reps. Form! Legs fully extended. Butt stays on floor at all times. Elbows touch the floor. Arms fully extended (locked out) at top. Do not slam/throw/drop the bar into the rack on the last rep, this is a good way to get injured and it's considered VERY sloppy form. Control the bar.

Floor Wipers - After completing rep number five on floor press hold the bar in the locked out position and complete 10 floor wipers (L=1 / R=1) 10 total.

T2B - Complete as many reps as possible without coming off the bar. Once you drop off or your feet touch the box/floor that round ends. Post total number of T2B completed.

d.) Cash Out

#1 Priority in the gym today - Get after it today! Don't slack off just because it's Friday. 

Don't forget to include "skill work" in your warm up. 

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

CrossFit - "Half the time. Twice the fitness."

Awesome week guys! It's finally Friday!

BE STRONG(er)!
Jay and Janice