Tuesday July 23, 2013

CF864 Strength and Conditioning


Then he asked them, “But who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”
-Matthew 16:15-16

“Look for the good in every person and every situation. You'll almost always find it.” 
-Brian Tracy

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

Skill Work - Clean form/technique 

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

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you! 

c.) WOD 

20 Front Squats (65% of your body weight)
50 Burpees
20 Front Squats (65% of your body weight)

d.) Cash Out

Form - Remember that a squat above parallel is NOT a squat! Don't stop your squat before you reach proper depth. If you are not sure about your depth then squat to a med ball at least during your warm up.

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

Check out the new CrossFit864 tees and socks at the gym and grab a pack of The New Primal Beef Jerky.(grass fed) ...makes a great Paleo snack!

Humility is not thinking less of yourself, it's thinking of yourself less. 
-C.S. Lewis

BE STRONG!
Jay and Janice