Monday July 29, 2013

CF864 Strength and Conditioning

Though he was God, he did not demand and cling to his rights as God. He made himself nothing; he took the humble position of a slave and appeared in human form. And in human form he obediently humbled himself even further by dying a criminal's death on a cross. Because of this, God raised him up to the heights of heaven and gave him a name that is above every other name, so that at the name of Jesus every knee will bow, in heaven and on earth and under the earth, and every tongue will confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:6-11


“Make sure you are doing what God wants you to do - then do it with all your strength.” 
-George Washington

"CF864 Stuff"
New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - Clean form/technique/rack position 

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

a.) Warm-up (spend at least 15 minutes before the buy in)

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

c.) Strength  -  Press / Work up to 5RM

d.) Conditioning - 4 RFT:

Max Rep Push Press (80% of today's 5RM)
15 Front Squats (same load as push press)
25 DU's (x4 singles) 

e.) Cash Out - Finish Strong

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

“I see Jesus in every human being. I say to myself, this is hungry Jesus, I must feed him. This is sick Jesus. This one has leprosy or gangrene; I must wash him and tend to him. I serve because I love Jesus.” 
-Mother Teresa

What did you think about the 2013 CrossFit Games this past weekend? How did your favorite top CrossFit athlete do? Fittest on Earth! 

How was your nutrition over the weekend? More junk than quality food or did you did you have the willpower to resist.

Have a great Monday!

BE STRONG!
Jay and Janice