Tuesday August 27, 2013

CF864 Strength and Conditioning

Just as our bodies have many parts and each part has a special function, so it is with Christ’s body. We are many parts of one body, and we all belong to each other.
-Romans 12:4-5

"Do all things with love."
-Og Mandino

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

Skill Work - KB Swing form

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

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
21 KBS (24kg./16kg.)
12 Pull-ups

Challenge WOD - "Heavy Helen"

Three rounds for time:

Run 400 Meters

21 KBS (32kg./24kg.)

12 C2B Pull-ups

Helen is definitely one of our fave girls! She might just be our all time favorite! Hit a "Helen" PR today!

d.) Cash Out - Finish Strong!

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

“To live is the rarest thing in the world. Most people exist, that is all.”
-Oscar Wilde

Getting a jump rope order together (RX Jump Ropes)
If you want to get better at "DU's" double unders you need your own rope that is the proper size/style for you. Check out the info on the CrossFit864 Facebook page and we will have the order form at the gym on Monday. A good jump rope is an investment that all CrossFitters need to make. Check with some of the guys and girls in the gym that have this rope. The affiliate discount is 10% on a minimum of 10 ropes. Let us know if you are interested. As of Monday afternoon we have a total of 8...need 2 more.

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook. If you have any good Paleo recipes that you have used lately feel free to share them on the CF864 FB page.

Hope your week is going well.

be strong!
Jay and Janice