CF864 Strength and Conditioning
Be devoted to one another in love. Honor one another ABOVE yourselves.
-Romans 12:10
“Self-control is the chief element in self-respect, and self-respect is the chief element in courage.”
-Thucydides
Today's WOD's - Start Promptly at:
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 today before you start your deadlift.
New 3 week strength cycle starts today with Deadlift on Monday and Bench Press on Thursday. Week 1 (5 rep max), Week 2 (3 rep max), Week 3 (test = 1 rep max)
Skill Work - Hip and Hamstring Mobility / Squat Stretch
Work on those weaknesses because they WILL show up in the WOD's this week. Don't wait until then to remember that you suck at it! That's what skill work is all about.
a.) Warm-up
b.) Buy In (starts promptly at the time above)
c.) Strength - Deadlift 5 RM
Form = NO Bouncing! NO Dropping from lockout!
NFT - 2 X 15 Back Extensions (hold 1-2 seconds at top)
d.) Conditioning EMOM -15
20 Second Plank Hold (Tight - No sagging / No arching)
10 Jumping Squats (Be explosive)
e.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How was your nutrition over the weekend? Was your willpower stronger than your taste buds?
Limited Time CF864 Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 22, 2013.
Rx Jump rope order will be in Monday or Tuesday. DU's to follow!
Supplement order - If you need anything please let us know by Monday morning.
In England, if you commit a crime, the police don't have a gun and you don't have a gun. If you commit a crime, the police will say "Stop, or I'll say stop again.
-Robin Williams
Are you training to get better/stronger or do you just go through the motions? Set a goal.
Have a great Monday!
be strong!
Jay and Janice
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