Thursday November 21, 2013

CF864 Strength and Conditioning

Come, let us sing to the Lord! Let us shout joyfully to the Rock of our salvation. Let us come to him with thanksgiving. Let us sing psalms of praise to him.
-Psalm 95:1-2

“Strength is not something you have, it's something you find.”
-Emma Smith


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

Skill work - Ankle mobility / Squat Stretch

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

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

c.) Strength  - Back Squat 5RM

FORM! A squat above parallel is NOT a squat!

d.) Conditioning 21-15-9:

Goblet Squat (24kg./16kg.)
Beast Mode (Guys-32kg./Girls24kg.)

KBS (same kbell used on squats)
Rx'd = American style

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How's the skill work going? Improving in weak areas?

What are you most thankful for in your life today?

be strong(er)!
Jay and Janice