Wednesday July 24, 2013

CF864 Strength and Conditioning


I have seen that fools may be successful for the moment, but then comes sudden disaster.
-Job 5:3

“The greatest lesson in life is to know that even fools are right sometimes.” 
-Winston Churchill

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

Skill Work - Clean form/technique 
How were your front squats on Tuesday? Do they still hurt your wrist in the rack position? Are you incorporating skill work (rack position) into your warm up or have you been working on wrist mobility?
  
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 - 5 RFT:
One Arm KB Swing - 10 each side
Sledge Hammer Strikes - 10 each side
Back Extensions - 15
30 Second Plank Hold

d.) Cash Out

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!

“A true genius admits that he/she knows nothing.”
 -Albert Einstein

Have a great Wednesday!

BE STRONG!
Jay and Janice