Monday April 28, 2014

CF864 Strength and Conditioning

For the Son of Man came to seek and save those who are lost.”
-Luke 19:10

“Somebody once said that in looking for people to hire, you look for three qualities: integrity, intelligence, and energy. And if you don’t have the first, the other two will kill you. You think about it; it’s true. If you hire somebody without integrity, you really want them to be dumb and lazy.” 
-Warren Buffett

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

Warm-up/Skill Work - Goat work (your weakness) 

Goal today in the gym -  100% No matter if that puts you first on the whiteboard or dead last. It's about doing the best that you can do today.

ALL WODs start together as a group.

Reminder - May Dues (by May 1, 2014) Thank you!
$10.00 Late fee on all dues after Thursday May 1. 

Buy In - always as a group

Remember - the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

Strength - Floor Press 5 RM

Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension

Conditioning - For time: 200 KBS 

Load = 24kg./16kg.

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

The Big Monday Question - 
How was your nutrition over the weekend?  

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar. 
-D.E. Bradford

Just so you don't forget -Carbs do two things - they taste good and they make you fat. 


Men's Roundtable Tonight - A Quest for Authentic Manhood
Monday, April 28 (after last WOD) 7:00p.m.

This Saturday - Get signed up 
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - 0800

Yoga at CF864 - Tuesday April 29 at 7:15p.m. $5 
sign up on whiteboard at gym

Memorial Day Murph - Monday May 26 at 9:00a.m.

"Have a great Monday"

be strong!

Jay and Janice