Thursday June 11, 2015

CF864 STRENGTH and CONDITIONING

But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.
-1 Corinthians 15:10

Complaining not only ruins everybody else's day, it ruins the complainer's day, too. The more we complain, the more unhappy we get.
-Dennis Prager

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” 
-Marcus Aurelius


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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC/Press (work up to a heavy set of 3)

d.) Conditioning 21-15-9

KBS (32kg./24kg.) Russian
Push-ups (HR)
1 Minute Handstand Hold between each round

Goal = Unbroken Reps

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15) 

Jealousy is the worst trait in any person.-Adam DeVine

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Stop Blaming Others. Support Others. Don't be Jealous. 

Have Fun!

NEVER GIVE UP!
Jay and Janice