Tuesday November 11, 2014

CF864 Strength and Conditioning

"Veterans Day"

Greater love has no one than this, that he lay down his life for his friends.-John 15:13

"Courage is almost a contradiction in terms. It means a strong desire to live taking the form of readiness to die." 
-G.K. Chesterton

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


Train Hard. Eat Clean. Plenty of Rest. Repeat

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - “The Chief”

Max rounds in 3 minutes of:

135/95 pound Power cleans, 3 reps
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Score = total number of COMPLETED rounds per cycle. On the 5th cycle, add the final total reps for that round.

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

"As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them." 
-John Fitzgerald Kennedy

11-11-14

Never Give Up!
Jay and Janice