Monday June 17, 2013

CF864 Strength and Conditioning

"No Whining Zone"

After everyone was full, Jesus told his disciples, “Now gather the leftovers, so that nothing is wasted.”
-John 6:12

“We should remember Christ's words, 'Let nothing be wasted,' when we look in our refrigerators and garbage cans and garages.” 
-Randy Alcorn, Money, Possessions and Eternity

Today's WOD's - Start Promptly at: 
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 you are doing the WOD - you must do the Buy In with the group.

Constantly Varied - Be Prepared. Don't get in a rut!

b.) Buy In (starts at the time above) 

c.) Strength  - Squat 1RM (Build to a heavy single)

d.) Conditioning - For Time:

30 Back Squats 
Load = (Body weight or 65% of today's 1RM) Select the heaviest
Run 1 Mile

A Squat above parallel is NOT a Squat! 
If there’s any doubt to the depth of your squat, then it was high. Don't count it as a rep. Proper depth is considered to be at or below parallel. Parallel should be thought of as the point where the hip joint is below the knee joint. Visually, that would be a point where the crease flexed hip is below the top of the knee. Don't load a weight that you can't (or won't) reach your depth.

Half Squats = Half Results 

e.) Cash Out 

“There is simply no other exercise, and certainly no machine, that provides the level of central nervous activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.” 
-Mark Rippetoe

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

Eighty percent of success is showing up. 
–Woody Allen

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

Taking orders through Monday for CrossFit864 HEADSWEAT Visors. If you are interested please let us know the color as early as possible Monday. Visors are the same brand and style that we have ordered the last few years and will have CrossFit864 embroidered across the front. Cost is $24.00 each (total, includes logo, tax, etc.) 

CF864 Kids Camp - Get signed up
July 15-18

BE STRONG!
Jay and Janice