Wednesday August 14, 2013

CF864 Strength and Conditioning

For we are God’s handiwork, created in Christ Jesus to do good works, which God prepared in advance for us to do.
-Ephesians 2:10

Resentment always hurts you more than the person you resent.
-Rick Warren

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

Skill Work - Include your skill work in your warm up 

Constantly Varied! 

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

b.) Buy In (starts at the time above) 

c.) WOD - 3 RFT:

400 Meter Run (carrying plate 45/25)
50 Ab Mat Sit-ups
25 Back Extensions

Please do not drop plate

Your form is more important than you speed on today's WOD.
Fast, sloppy reps are not impressive!


d.) Cash Out - Finish Strong!

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

Constantly Varied! Are you ready?

“You can only be jealous of someone who has something you think you ought to have yourself.” 
-Margaret Atwood

Have a great day!

BE STRONG!
Jay and Janice