Wednesday September 4, 2013

CF864 Strength and Conditioning

Thus says the Lord, your Redeemer, the Holy One of Israel: “I am the Lord your God, who teaches you to profit, who leads you in the way you should go.
-Isaiah 48:17

“I have always found that mercy bears richer fruits than strict justice.”
-Abraham Lincoln

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

Skill Work - Strict Toes to Bar

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD: 10-1 / 1-10

Kettlebell Swings - 10,9,8,7,6,5,4,3,2,1
T2B - 1,2,3,4,5,6,7,8,9,10

Rx'd =
KB Load = 24kg./16kg.
T2B = (strict/no kip) Palms forward, arms/elbows fully extended

Challenge WOD - Beast Mode
32kg./24kg. Bell and weight vest (at least 20 pound load)
You want to be normal or a beast?

d.) Cash Out - Finish Strong!

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

"Most Hero workouts should make you want to quit—but you don't.
-Rich Froning

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.

Question of the day: Conditioning work - Do you like heavy weight metcons or lighter weight, faster metcon workouts?

Hump Day! Two more days.....Hang on.

be strong!
Jay and Janice