Monday June 3, 2013

CF864 Strength and Conditioning

So also Christ died once for all time as a sacrifice to take away the sins of many people. He will come again, not to deal with our sins, but to bring salvation to all who are eagerly waiting for him.
-Hebrews 9:28

“Realize that true happiness lies within you. Waste no time and effort searching for peace and contentment and joy in the world outside. Remember that there is no happiness in having or in getting, but only in giving. Reach out. Share. Smile. Hug. Happiness is a perfume you cannot pour on others without getting a few drops on yourself.” 
-Og Mandino

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 the group has started the Buy In please wait until the next group starts. 
Thank you!

b.) Buy In (starts at the time above)

c.) Strength  - Back Squat 5RM

NFT/After Squats 2 x 15 Good mornings

d.) Conditioning 21-15-9:

OHS (45/25)
4 Count Flutter Kick (holding plate used for OHS 45/25)
Push-ups (HR)

e.) Cash Out

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

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

How are your joints feeling? How much time are you spending doing mobility work? 

#1 Priority in the gym today - FORM. Do not worry about loading the bar with a weight that you can not squat below parallel.

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

In matters of style, swim with the current; in matters of principle, stand like a rock.
-Thomas Jefferson

Hope your week is off to a great start! 
BE STRONG!
Jay and Janice