Wednesday July 17, 2013

CF864 Strength and Conditioning

I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the LORD. Blessed is the man who makes the LORD his trust, who does not look to the proud, to those who turn aside to false gods. Many, O LORD my God, are the wonders you have done. The things you planned for us no one can recount to you; were I to speak and tell of them, they would be too many to declare.-Psalm 40:1-5

Forget yourself and live for others, for It is more blessed to give than to receive.
-A.B. Simpson

Skill Work - Include this in your warm-up, Spend 10-15 minutes before the buy in. Saw a BIG need for skill work on Power Cleans after Tuesday's WOD. A couple of things that you never want to do on your cleans: Bent elbows at the bottom of the movement (as if you are preparing to yank the bar off the floor. Never (Never) position your hands on the inside of your legs/feet (Sumo stance) this is not the hand position for a clean. Don't try to hold the bar out in front of your chest - bring the bar to the rack position and keep those elbows in front of the bar. Don't wait until the next time "cleans" show up in a WOD and realize that you are not any better at them because you haven't worked on the technique and be very careful not to imitate the person next to you because their form might be worse than yours. 

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

a.) Warm-up / Skill Work (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.

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

c.) WOD: 5 RFT

10 Sledge Hammer Strikes (each side)
10 Wall Balls (10'/8')
10 Ball Slams
Bear Crawl - length of gym x 1 (stay low)30 Second Plank Hold

d.) Cash Out

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

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
If you plan on showing up you need to get signed up on whiteboard in the gym. 

CF864 Kids Camp -Strong group of CF864 Kids this week!
July 15-18

Have a great Wednesday. Only 2 more days...Hang on!

BE STRONG!
Jay and Janice