Monday, August 18, 2014

Tuesday August 19, 2014


CF864 Strength and Conditioning

Pray without ceasing.
-1 Thessalonians 5:17


Forgiveness is me giving up my right to hurt you for hurting me. 
-Anonymous

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  start as a group.

c.) WOD - Conditioning - AMRAP - 20


OH Plate Carry (45/25) 50 M and back (don't drop plates)
10 Strict Dips (ring or bar) scale to HR Push-ups
15 K2E (palms forward)
20 Mountain Climbers (straight count) Full ROM

RX =
OH Plate Carry - both arms must be locked out - no bent elbows. 
Don't drop/slam plates.
Dips - if unable to perform strict (no kip) dips - scale to HR push-ups
K2E - Palms forward - knees must TOUCH elbows.
Mountain Climbers - Full ROM - No short, choppy reps.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - Clean set up/ Strict pull-ups

Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements? Check out the products at CF864.
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 
About Time Whey. 

Train Hard.Eat Clean. Rest. Repeat

"Have a great day"


Never Give Up!
Jay and Janice

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