Thursday August 15, 2013

CF864 Strength and Conditioning

“To the angel of the church in Laodicea write: These are the words of the Amen, the faithful and true witness, the ruler of God’s creation. Here I am! I stand at the door and knock. If anyone hears my voice and opens the door, I will come in and eat with that person, and they with me.
-Revelation 3:14,20

Failure will never overtake me if my determination to succeed is strong enough. 
-Og Mandino

Train to be Stronger!

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

Do not risk an injury by not properly warming up prior to the Buy In. Include skill work in your buy in. How much mobility have you done this week?

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

b.) Buy In (starts at the time above)

c.) Strength  - Back Squat / Work up to 1RM

d.) Conditioning - "Fran" 

21-15-9:
Thrusters (95/65)
Pull-ups

"If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout." 
- Greg Glassman, Founder of CrossFit

What is your best Fran time?

Remember - Rx is more than a weight! Make every rep count. Keep it legit!
Form / Full Range of Motion

Movement Standards for this workout:

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.

Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

If you cant or choose not to go to full depth at the bottom of the "thruster" then do not post your time as Rx. This keeps the competition on an even playing field for the best time. It is much easier to knock out about 2 to 1 partial thrusters vs. full range of motion thrusters. Check yourself on depth.


e.) Cash Out - Finish Strong!

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

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.

How dedicated are you? 100% or 50%? 
Let your results be your gauge.

“Life is just repeated attempts at trying to do better.” 
-Richelle E. Goodrich

It's a great day to set a PR

Have a great day!

BE STRONG!
Jay and Janice