Thursday August 29, 2013

CF864 Strength and Conditioning

Jesus told them, “This is the only work God wants from you: Believe in the one he has sent.” 
-John 6:29

“Sometimes the questions are complicated and the answers are simple.” 
-Dr. Suess 

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?

Skill work - DL Setup 

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

b.) Buy In (starts at the time above)

c.) Strength  - Deadlift - 5RM

NFT - 2 X 12 Back Extensions (2 second hold at top)


d.) Conditioning - 3 RFT:

10 Ground to OH (95/65) Anyway
15 Box Jumps (24/20)
200 Meter Shuttle Run 

Shuttle run - sprint out 50M turn and sprint back 50M (X2)
100% - Not a jog. Go hard!

Goal = all reps unbroken

e.) Cash Out - Finish Strong!

Train to be Stronger!

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

CF864 is now accepting credit cards

“Scar tissue is stronger than regular tissue. Realize the strength, move on.” 
-Henry Rollins

Have a great day!

be strong(er)!
Jay and Janice