Monday August 19, 2013

CF864 Strength and Conditioning

 For to me to live is Christ, and to die is gain.
-Philippians 1:21

“I realized that all my life, my values were based upon typical middle-class American values: hard work, doing good, living well, owning things, following the rules & being the best I can be... but God clearly says, "those are not MY values. I value justice, mercy & humility.” 
-John Green

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

Skill Work - Clean form/rack position/toes to bar practice

Strength Cycle - Off week. 
Next strength cycle starts Monday (8-26) Deadlift and Floor Press 

Do not risk an injury by not properly warming up prior to the Buy In.

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

b.) Buy In (starts at the time above) Be prepared!

c.) WOD "Kalsu" For time: 100 Thrusters

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

FORM - Depth at bottom of thruster and full extension at the top.

Shallow depth = These reps don't count. Don't cheat yourself.

d.) Cash Out - Finish Strong!

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

OK, it's Monday and you know the question - Did you blow a weeks worth of hard work by eating junk all weekend? Remember, dedication equals results. Are you getting the results that you want to see?

“Nothing of real worth can ever be bought. Love, friendship, honour, valour, respect. All these things have to be earned.” 
-David Gemmell

Zensah Compression Sleeves - getting order together - let us know by Tuesday if you have a specific color that you would like. Zensah are the best selling compression sleeves worldwide.

CF864 is now accepting credit cards

CF864 has a box at the back door to collect school supplies for United Way of Laurens. These supplies will distributed to families throughout Laurens County that are unable to purchase school supplies for their children. Thanks for your support.


Check us out at CrossFit864 on Facebook

Have a great Monday! Look forward to seeing you!

BE STRONG!
Jay and Janice