Thursday November 7, 2013

CF864 Strength and Conditioning

 Think about the things of heaven, not the things of earth.
-Colossians 3:2

“Focus on giants - you stumble. Focus on God - Giants tumble.” 
-Max Lucado

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

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!  

Skill work - Shoulder mobility / Ankle mobility

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

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

c.) Strength  - Bench Press 1RM

Bench Press - Work up to a heavy single

FORM! No Bounce! If it's not strict it's not legit!

NFT - 2 X 15 Dips (ring or bar - your choice)
No bands - If you can't do unassisted dips then spend this time working on holds (hold lockout for max time at the top of the dip.) Build your strength.

d.) Conditioning 

In 5 minutes complete as many KBS as possible:
Rx Load = 24kg./16kg. American style (OH) 
Break up reps as needed based on your strength/fitness level

CrossFit Games Movement Standards for Kettlebell Swings:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Kettlebell swings that do not meet movement standards are considered scaled.

2 Minute Rest -

AMRAP - 5 Minutes
5 DU's (x3 scaled to singles)
5 Box Step-ups 

Rx Step-ups = (24/20) 5 each leg/alternate each step. No weight

e.) Cash Out - Finish Strong!

Form - work hard to get better.

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

Grab a cold "Kill Ciff" and a Whey Protein for Post WOD recovery.

Under Armour Hoodie order - See details (color, etc.) on CF864 News board at gym. Check with Gunny if you have any questions. If you plan on ordering we need to know by Thursday afternoon (Nov. 7) Thanks!

The jealous are troublesome to others, but a torment to themselves.
-William Penn

What are you most thankful for today?

be strong(er)!
Jay and Janice