Wednesday October 15, 2014

CF864 Strength and Conditioning

You are my lamp, O LORD; the LORD turns my darkness into light.
2 Samulel 22:29

“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don't worry; the forces of evil are breathing their last. Not to worry...He's risen!” 
-Charles Swindoll

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

ALL WODs / Buy In - start as a group.

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

b.) Buy In - Starts as a group

c.) WOD - 3 Rounds of:

1 Minute ME at each station

Atlas Stone to Shoulder
Mountain Climbers
Single Unders 
OH Plate Hold
Plank
Rest 1 Minute

Movement Standards: 
Atlas Stone - AHAP. Ground to Shoulder. Alternate shoulders
Mountain Climber - Full ROM. No short, choppy reps.
Single Unders - Fast. Keep the rope moving.
OH Plate Hold - Arms locked out. Load = 45/25 plate.
Plank - On elbows. Stay tight and flat, No sagging.

d.) Cash Out - Finish Strong

Do you always skip/neglect the skill work? Does it show in your WODs?

Skill Work - "Grace" Barbells for Boobs (this weekend)
30 Clean and Jerks for time
Rack Position / OH Position

“Blessed is he who expects nothing, for he shall never be disappointed.” (Benjamin Franklin)
Have a great Wednesday!

Never Give Up!
Jay and Janice