Friday December 27, 2013

CF864 Strength and Conditioning

Even as he chose us in him before the foundation of the world, that we should be holy and blameless before him. In love he predestined us for adoption as sons through Jesus Christ, according to the purpose of his will, to the praise of his glorious grace, with which he has blessed us in the Beloved. In him we have redemption through his blood, the forgiveness of our trespasses, according to the riches of his grace, which he lavished upon us, in all wisdom and insight making known to us the mystery of his will, according to his purpose, which he set forth in Christ as a plan for the fullness of time, to unite all things in him, things in heaven and things on earth.
-Ephesians 1:4-10

If you're trying to achieve, there will be roadblocks. I've had them; everybody has had them. But obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it.
-Michael Jordan

Today's WOD's - 4:15p.m./5:15p.m./6:15p.m.

WOD: 3 RFT:

21 KBS (24kg./16kg.)
15 Strict Pull-ups
9 Deadlift 

Rx = Movement Standards/Load/ROM

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.
Pull-ups:
Full extension of elbows at bottom. Chin over bar. Any hand position.
Deadlift:
1.5 Times your body weight on bar. Conventional deadlift - feet approximately shoulder width apart with hand grip outside knees. No bounce. No dropping bar from lockout (top of lift)

Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m./4:15p.m.
Friday 12-27 Normal Schedule (except No 5:15a.m.)
Saturday - Closed

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Have a great Friday!

be strong!

Jay and Janice