Tuesday September 24, 2013

CF864 Strength and Conditioning

Trust in the Lord with all your heart and lean not on your own understanding; In all your ways acknowledge Him, and He will make your paths straight.
Proverbs 3:5

“God has prepared a path for everyone to follow.”
-Paulo Coelho

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. Spend time doing mobility work before you jump in. Train to be better than you were yesterday. How much skill work have you been including in your warm up?

Skill Work - Kettlebell Swing / Burpees 

a.) Warm-up - Mobility work / Skill Work

b.) Buy In (starts at the time above)

c.) WOD "Freddy Krueger"

For Time, 21-15-9 Reps of:
KBS (32kg./24kg.)
Burpees

FORM, FORM, FORM!

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

The burpee is by far the greatest bodyweight exercise of all time. The burpee is a total body workout that requires need no equipment and very little space. How many times have you made the excuse that you can’t make it to the gym so you can’t workout? Do 100 burpees, even if you don't do them “for time.” The problem with the burpee is the movement standards have been "trashed" and so many are only worried about the time that it takes to complete "21" reps with very little concern about the benefits from the movement itself. Have you seen some of the burpees that have appeared at recent competitions? (the ones that look like the athlete is falling forward during the entire movement, hips never open and it ends with a little clap behind the head.) These do not qualify as quality form! They might meet movement standards but do not offer the benefits of a burpee performed at full range of motion. Get the most out of your hard work and don't let your only goal be the fastest time. Who remembers which CF864 was "Top Dog" in the gym yesterday? Get a check on your ego/pride! Go fast with legit form! 

You will reap the burpee’s full benefits if the movement is executed adhering to all standards.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don't drop kettlebells - please control to the ground.  

We are going to help you break in those new Rx Jump Ropes again this week. Who's been adding DU's into their skill work/warm up? Have those cool new ropes ready to go today.

Constantly Varied!

d.) Cash Out - Finish Strong!

We ask that everybody 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! 

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

Are you still hoping that your CrossFit training will balance out a junky, carb filled diet? You will never see the real results until you put as much emphasis on your nutrition as you put into your gym time.

A competent and self-confident person is incapable of jealousy in anything. Jealousy is invariably a symptom of neurotic insecurity.
-Robert A. Heinlein

Share an encouraging word with someone today.

Have a great Tuesday! 

be strong!
Jay and Janice