Tuesday October 22, 2013

CF864 Strength and Conditioning

I desire to do your will, my God; your law is within my heart.”
-Psalm 40:8

When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, I used everything you gave me. 
-Erma Bombeck

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 last Monday's WOD there is a lot of room for skill work on the cleans. Saw some real "creative" clean form going on (don't be that person!) 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 but not if you neglect it. When you arrive please don't just stand around...spend that time getting warmed up.  

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

b.) Buy In (starts at the time above)

c.) WOD "Grace"

For time:

135 Pound Clean and Jerk, 30 Reps

CF864 Rx (girls load = 95 pounds)

then-

NFT - Complete in as few sets as possible
50 K2E
50 Burpees 

FORM, FORM, FORM!

d.) Cash Out - Finish Strong!

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

"We don’t do easy. We don’t do lazy”
-CrossFit

New CF864 shirts at the gym

Last Day - 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.

Reminder - No Saturday WOD this week. The CF864 Team will at the "Barbells for Boobs" event.

be strong!
Jay and Janice