Wednesday September 18, 2013

CF864 Strength and Conditioning

Living in the Light  
Imitate God, therefore, in everything you do, because you are his dear children.
-Ephesians 5:1

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.”
-Francis Chan

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

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

b.) Buy In (starts at the time above)

c.) WOD - EMOM - 15

Even: 5 Push Press (for load - AHAP)
Odd: 10 Clapping Push-ups 

Push Press (for load - AHAP) Must be challenging by the time you hit #5! Don't pick a light, comfortable easy weight - you will miss the benefits of this WOD if you do. Post load on board.

Clapping Push-ups - All the way to floor, clap on the way back up. 
Scaled = 15 Hand Release Push-ups

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!

"All lifters who are serious about their training record every workout in a training log book." 
-Mark Rippetoe

Constantly Varied - Be Prepared  

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

70% Kitchen - 30% Gym = Results


“Let us live this day in that light, that life, and that peace, so that we may gain the victory over those things that press us down.”
-George Dawson

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

Hump Day....MAKE it a great day! 

be strong!
Jay and Janice