Friday October 25, 2013

CF864 Strength and Conditioning

The fear of the Lord is the beginning of wisdom, and knowledge of the Holy One is understanding.
-Proverbs 9:10

“Appear weak when you are strong, and strong when you are weak.” 
-Sun Tzu, The Art of War

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Please arrive in time to allow you to warm up before the buy in. If you show up late please catch the next WOD. Thanks!

Skill Work - Get your "Goat Work" on. What movement did you stink at the most this week? Ok, that's your goat.

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

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

c.) WOD - For total time:

30 Strict Pull-ups
50 OHS (45/25 plate)
30 GHD Sit-ups or Weighted AbMat Sit-ups 45/25 (your choice)

Strict - No kip. Any grip is acceptable as Rx for this WOD. 

OHS - Get good depth and stay off of those toes. Use a med ball for depth (parallel) if you need to. 

FORM! Rx is more than the weight used. Get full ROM (range of motion)

d.) Cash Out - Finish Strong!

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

Grab a cold "Kill Cliff" for Post WOD recovery.

Check us out at CrossFit864 on Facebook

New Under Armour Shirts at the gym. Grab your favorite color while they last. See pic's on CF864 Facebook

Reminder - No Saturday WOD this week. The CF864 Team will at the "Barbells for Boobs" event.

It's Friday! Make it a great day!

be strong!
Jay and Janice