Friday September 20, 2013

CF864 Strength and Conditioning

Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
-Ephesians 4:29

“Our chief want is someone who will inspire us to be what we know we could be.” 
-Ralph Waldo Emerson

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

Skill Work - What's your goat/ your weakness - include it in your warm up until it becomes your strength. Today's workout will show how many have been doing power cleans as skill work. Hope to see a lot of improvement from the last clean WOD. It doesn't get better without work.

When you arrive start getting your warm up on - please don't just stand around waiting on the buy in to start. You need to have some good skill work / mobility work / warm up before jumping into the buy in. 

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 
Thank you for your cooperation! 

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

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

c.) WOD - 30 RFT:

Rx=
1 Power Clean (for load - AHAP) 
5 Strict Pull-ups (unbroken) 

Rx Load on PC = at least 65% of your body weight on bar

Post time and load on whiteboard

Goal - Load the bar as heavy as possible for a one rep clean then complete 5 strict pull-ups (unbroken reps on each round.) Rx today means that you get 5 unbroken each round. Try to use a hand position on the pull-ups that challenges you the most. If you are stronger palms back then do these palms forward. Don't look for easy.

d.) Cash Out - Finish Strong!

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

“The best index to a person's character is how he treats people who can't do him any good, and how he treats people who can't fight back.”
-Abigail Van Buren

Grab a cold can of "Kill Cliff" and a pack "The New Primal Grass Fed Beef Jerky" for post WOD recovery.
www.killcliff.com
www.thenewprimal.com


CF864 is now accepting credit cards

Reminder - No Saturday WOD - we will be out at the Run like a Mann 5k. Come join us for a great cause.

2013 Tim Mann Run - Saturday September 21
www.runlikeamann.com 
The run starts on the PC Campus and we hope to see a big CF864 showing to support this good cause. There will not be a CF864 WOD on Saturday September 21 so plan on coming out and getting your run on!

Check us out at CrossFit864 on Facebook

FRIDAY! Hope that your week has been great!

be strong!
Jay and Janice