CF864 Strength and Conditioning
And this same God who takes care of me will supply ALL your needs from his glorious riches, which have been given to us in Christ Jesus.
-Philippians 4:19
When a person is down in the world, an ounce of help is better than a pound of preaching.
E.G. Bulwer-Lytton
Today's WOD's - Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work - Hip and Hamstring Mobility / Shoulder Mobility
a.) Warm-up
b.) Buy In (starts promptly at the time above)
c.) Strength - Press 1 RM (work up to a heavy single)
1 RM (rep max) Strict press
d.) Conditioning - AMRAP 12
3 Strict Pull-ups (any hand position)
5 One arm KB Push press (24kg./16kg.)
7 Front rack step up (24kg./16kg.)
a.) Pull-ups - No kip, starts from a dead hang. Full extension at bottom (no bent elbows) chin completely OVER bar each rep (No chicken necking)
b.) Push press - 5 each arm. From the KB rack position to full extension OH.
c.) Front rack step up - one arm in rack position (Not propped on shoulder) same load used for push press. 7 total reps (rotate left,right until you complete 7)
FORM! Rx'd = Load and Movement Standards
e.) Cash Out - Finish Strong!
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
It's Monday....you know the Monday morning question.
Weak or Strong? Which category did you fall into?
-willpower
-taste buds
Which one was stronger? Which one one the battle?
Remember that you will never balance a trashy diet with a 20 minute AMRAP 3 or 4 days per week. Nutrition, Mobility Work, Skill Work and Strength Work are all just as important as the WOD if you expect to see results.
Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.
Zensah compression sleeve order and supplement order going in Monday at 12 Noon. Send a message if you have an order or have questions.
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
Annual Christmas Run/Walk - Thursday December 19
CrossFit Half Marathon - February 1, 2014
Get your Christmas spirit on and join us for our annual family fun run/walk that will start at CF864 after the last WOD on Thursday. Bring your friends and family out to enjoy the lights around Clinton. As a tradition we will make a loop through Mr. Gaults to enjoy the Christmas lights.
CrossFit864 Christmas Party - Friday December 20 at CrossFit864.
Sign up list at the gym for food. Please mark your calendar and get signed up ASAP. Details to follow.
When I am afraid, I will trust in you.
-Psalm 56:3
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