Friday July 5, 2013

CF864 Strength and Conditioning

Blessed is the nation whose God is the Lord, the people whom he has chosen as his heritage!
-Psalm 33:12

"It cannot be emphasized too strongly or too often that this great nation was founded not by religionists but by Christians, not on religion but on the Gospel of Jesus Christ."
- Patrick Henry

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

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

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. 

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

c.) Strength  - Deadlift / Work up to 5RM (Strict)

d.) Conditioning - Complete the following AFAP.

Rx'd = 10 Rounds:
10 Air Squats
20 Yard Sprint (100%)

Check out the instructional video posted on CrossFit864 Facebook

This is a great opportunity to work on "squat form" by getting deep on every rep. If you stop your squat above parallel do you know why? Tight hips, hamstrings, don't want to have to do the extra work to come up from the bottom? Spend some time doing mobility work...it will make a difference.

e.) Cash Out - Finish Strong

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
 
Are you happy with your results?
70% Kitchen 30% Gym - You can't change these numbers. 

CF864 Kids Camp - Get signed up
July 15-18

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

“The soldier is the Army. No army is better than its soldiers. The Soldier is also a citizen. In fact, the highest obligation and privilege of citizenship is that of bearing arms for one’s country” 

-George S. Patton Jr.

It has been a great week in the gym! Great to see so many of you pushing hard to reach your goal. 

BE STRONG!
Jay and Janice