Monday July 15, 2013

CF864 Strength and Conditioning

If you keep my commandments, you will abide in my love, just as I have kept my Father's commandments and abide in his love.
-John 15:10

“The most truly generous persons are those who give silently without hope of praise or reward.” 
-Carol Ryrie Brink

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)
When you arrive start warming up - don't stand around waiting on the Buy In to start. Spend this time getting ready. Don't risk getting injured by not being prepared.


Please be on time! Thank you.

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

c.) Strength  - Floor Press / Work up to 1RM 

1 x Max reps at 50% of your 1RM (go 100%)

d.) Conditioning 21-15-9 Reps of:
Dips (ring or bar - your choice) No bands
Weighted Step-ups (32kg./24kg.)

Rx'd Movement Standards:
Dips - At bottom of movement must reach full depth on dips (shoulder below elbow) and full lockout of elbow at top.

Step-ups -  Holding one KBell in front at chest level. Full extension of hip at top, working leg does ALL work to get up on the box.

If you are unable to complete unassisted dips - scale to push ups. Work on your dips during your warm-up/skill work time.


e.) Cash Out - Finish Strong

How did your nutrition look over the weekend?

Your choice....

"The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison.
-Ann Wigmore

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How much of this will you do today?
 
CF864 Kids Camp - Starts today
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym. Send us a message on email or CrossFit864 if you are not at CF864.

“If you see your brother in need, it doesn't matter if you already gave somewhere else. You should be open to the idea of God using you to meet your brother's unexpected need.” 
-Andy Stanley 

Hope your week gets off to a great start! Go hard and hit a new PR on your floor press today.

BE STRONG!
Jay and Janice