Monday October 7, 2013

CF864 Strength and Conditioning

“Seek the Lord while he may be found; call upon him while he is near.
-Isaiah 55:6

“Sometimes people are beautiful. Not in looks. Not in what they say. Just in what they are.” 
-Markus Zusak

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 before you jump into back squats.

Skill Work - Hip Mobility / Squat Stretch / Squat Depth

Remember - A Squat above parallel is NOT a Squat!

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

a.) Warm-up 

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

c.) Strength  - Back Squat 1 RM (Set a new PR)

d.) Conditioning 

1.) B2B Tabata Air Squats (8 x 20/10)
-Rest in the bottom of squat (deep)
-Hands must be in the air at bottom - Not on knees
-Hips must open completely at the top of the squat
-Chest UP at bottom. Do not lay forward
-Count your reps on each 20 second cycle. Your lowest number of squats completed in a round is your score. If you complete 10 on each round and only complete 5 on your last round - that's your score. Post on board.

-Don't sacrifice form for a better score. Check a check on your pride!

then - after a 1 minute rest:

2.) AMRAP - 8
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
3 Pull-ups
3 Burpees
Continue by adding 1 rep and complete as many as possible in 8 minutes.
This is not a burpee pull-up. Complete the pull-ups and burpees separately.

e.) Cash Out - Finish Strong!

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

Have a great Monday!

be strong!
Jay and Janice