Wednesday October 2, 2013

CF864 Strength and Conditioning

“I am the vine; you are the branches. If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing. If you do not remain in me, you are like a branch that is thrown away and withers; such branches are picked up, thrown into the fire and burned. If you remain in me and my words remain in you, ask whatever you wish, and it will be done for you.
-John 15:5-7

"Is this idea of the non-fruit bearing Christian something that we have concocted in order to make Christianity 'easier?'...so that we can follow our own course while still calling ourselves followers of Christ?" 
-Francis Chan

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

"Hump Day"

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility work before you jump in. Train to be better and stronger than you were yesterday. How much skill work have you been including in your warm up?

What is "Goat" training? A “Goat” is a movement you hate doing, suck at or both. Very simply put, it’s the movement that makes you grimace every time you see it because you can’t do it or you really suck at it.

In an effort to make these movements suck a little bit less, you should begin  incorporating "Goat" training into our daily warm-ups and skill work. Don't wait for it to show up again in the next WOD so that you can be reminded of how much time you haven't spent working on it. When you show up at the gym pick two Goat movements of your choice that you want to conquer and take them from your weakness to your strength. 

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

b.) Buy In (starts at the time above)

c.) WOD 21-15-9 reps of:

Lateral Hops (over and back =1)
Weighted AbMat Sit-ups (45/25)
G2OH (45/25)
100 Meter One Arm Waiters Walk between rounds 

Waiters walk = Kbell or Dbell (AHAP) locked out - switch arms at 50 Meter mark

d.) Cash Out - Finish Strong!

“The only way to prove that you’re a good sport is to lose.”
-Ernie Banks

Constantly Varied - Be Prepared  

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


Rx Jump Ropes
We are getting another order up this week so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The total price is $33.25

be strong!
Jay and Janice