Monday October 28, 2013

CF864 Strength and Conditioning

For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.
-Hebrews 4:12

“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

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Skill Work - Hip and Hamstring Mobility / Squat Stretch / Light DL's
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. Please arrive in time to warm up BEFORE the Buy In. Do not risk getting injured because you failed to properly prepare for the work ahead of you. Stay injury free. Train smart! 

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1Thank you very much! 

a.) Warm-up 

b.) Buy In (starts promptly at the time above)

c.) Strength  - Deadlift 3 RM 

Form = NO Bouncing! NO Dropping from lockout!

d.) Conditioning 

Alternating Tabata (8x20/10)
a. Push-ups (HR)
b. No Push-up Burpee

2 Minute Rest:

3 RFT:

25 Sit-ups (unanchored)
15 Strict T2B (No kip, palms forward, arms fully extended)
10 OH Walking Lunge (10 each leg) 45/25 Plate OH 

e.) Cash Out - Finish Strong!

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

Jesus First, Others Next, Yourself Last, This spells J-O-Y.

Have a great Monday!

be strong!
Jay and Janice