Tuesday December 3, 2013

CF864 Strength and Conditioning

God’s Final Word: His Son - In the past God spoke to our ancestors through the prophets at many times and in various ways, but in these last days he has spoken to us by his Son, whom he appointed heir of all things, and through whom also he made the universe.
-Hebrews 1:1-2

“Truth will always be truth, regardless of lack of understanding, disbelief or ignorance.” 
-W. Clement Stone

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 

Reminder - December Dues (December 1, 2013)

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

b.) Buy In (starts at the time above)

c.) WOD "Gunny's Revenge"

47 Burpees
700 Meter Run
47 KBS (24kg./16kg.)
700 Meter Run
47 GHD Sit-ups
700 Meter Run
47 T2B
700 Meter Run
47 Burpees

Today's workout was created to honor Janice in true "Gunny" fashion.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the WOD didn't include a 26.2 mile run and 1,000 burpees for time! Just a short run, and a bunch of burpees to keep it fun! 

FORM, FORM, FORM!

Go as fast as possible with legit form! 

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

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. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don't drop kettlebells - please control to the ground. 

T2B - Toes to Bar: 
Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.

GHD Sit-ups / Sub AbMat Sit-ups if you have not been doing sit-ups on GHD.

d.) Cash Out - Finish Strong!

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

"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

“If you had started doing ANYTHING two weeks ago, by today you would have been two weeks better at it.” 
-J. Mayer

Have a great day!

be strong!

Jay and Janice