Thursday October 10, 2013

CF864 Strength and Conditioning

Follow the Lord your God and fear Him. Keep His Laws, and listen to His voice. Work for Him, and hold on to Him
-Deuteronomy 13:4

Words which do not give the light of Christ increase the darkness.
-Mother Teresa

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

Skill work - Overhead mobility, lockout / Ankle mobility

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

b.) Buy In (starts at the time above)

c.) Strength  - Press 1RM (set a  new 1 rep PR)

d.) Conditioning - 4 RFT

Max Rep Push Press (65% of today's 1 RM)
10 Strict Pull-ups
7 Clapping Push-ups 

Max Rep = as many reps as possible without racking bar
Pull-ups = Goal - all reps unbroken. Any grip
Clapping Push-ups - scaled = x 2 regular hand release push-ups

FORM! If it's not strict it's not legit!

e.) Cash Out - Finish Strong!

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

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

“Each new day is a blank page in the diary of your life. The secret of success is in turning that diary into the best story you possibly can.” 
-Douglas Pagels

Don't take the many blessings in your life for granted. Give thanks!

be strong(er)!
Jay and Janice