Tuesday October 15, 2013

CF864 Strength and Conditioning

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think. Then you will learn to know God’s will for you, which is good and pleasing and perfect.
-Romans 12:2

“God is never late and rarely early. He is always exactly right on time--His time.” 
-Dillon Burroughs 

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

Skill Work - Pick a weakness and spend 5 minutes working on it.
After Monday's WOD there is a lot of room for skill work on the cleans. Saw some real "creative" clean form going on. There's also a lot of room for hip flexibility and hamstring work for those who struggle to get to parallel without falling forward. Spend a little time on it each day - it will get better.

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD - For total time:

Tabata Ball Slams (8x20/10)
50 KBS (24kg./16kg.)
100 Push-ups (hand release)

Beast Mode - 32kg./24kg. 
Guys - weighted vest (at least 20#)

Tabata Ball Slams - the lowest number of reps completed in a 20 second cycle is your score. Post score on board with total time.
Make sure that you are doing "ball slams" not "ball drops" see video posted on CrossFit864 Facebook.

FORM, FORM, FORM!

d.) Cash Out - Finish Strong!

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

New CF864 shirts at the gym

be strong!
Jay and Janice