Tuesday November 12, 2013

CF864 Strength and Conditioning

Do not love this world nor the things it offers you, for when you love the world, you do not have the love of the Father in you. For the world offers only a craving for physical pleasure, a craving for everything we see, and pride in our achievements and possessions. These are not from the Father, but are from this world.
-1 John 2:15-16

Avoid popularity; it has many snares, and no real benefit.
-William Penn

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

Constantly Varied - Always Prepared for the unexpected

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

b.) Buy In (starts at the time above)

c.) WOD - Power Clean - 3 RM (work up to 3 rep max)

GOOD FORM on the cleans! Have you been working cleans into your skill work?

Then - For time, starting as a group:

21 Air Squats - 42 DU's
15 Air Squats - 30 DU's
9 Air Squats - 18 DU's

Rx Squats = Below parallel (every rep) Chest up (don't lean forward)
DU's scaled = x 3 singles. Let's get all of those new Rx Ropes broken in.

d.) Cash Out - Finish Strong!

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

Don't neglect the importance of mobility work and skill work each day. 

“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.” 
-Billy Graham

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Grab a training partner and get started today. We will post a training schedule each week until race day.

CrossFit 864 Marathon Training Schedule for November 11-16. 
This is week one of half marathon training.

1. 6 x 50 meter sprints go as hard as you can. Rest 60 seconds between sprints.

2. Tabata Run 20:10 x 8 rounds 20 seconds on, 10 seconds rest. All out sprint - 100% effort.

3. Run 3 miles 

be strong!

Jay and Janice