Monday July 13, 2015

CF864 STRENGTH and CONDITIONING

Live for God
Dear friends, you are like foreigners and strangers in this world. I beg you to avoid the evil things your bodies want to do that fight against your soul. People who do not believe are living all around you and might say that you are doing wrong. Live such good lives that they will see the good things you do and will give glory to God on the day when Christ comes again.
-1 Peter 2:11-12

“If you are a Christian, you are not a citizen of this world trying to get to heaven; you are a citizen of heaven making your way through this world. ”
-Vance Havner

Useless statistic for the day:
More people own a cell phone than a toothbrush. There are over 7 billion people in the world. An estimated 4 billion of them own mobile phones, but only around 3.5 billion own toothbrushes.

Today's WOD's - start at:
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) 

Deadlift - Monday's
Bench 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 - Deadlift (work up to a heavy single)
Rx = Conventional Style DL (grip bar outside of knees)

NFT - 2 X 15 Strict T2B (goal = UB reps)

d.) Conditioning: AMRAP - 20

5 Deadlift Rx = Conventional Style DL (grip bar outside of knees)
15 Push-ups (HR)
10 Box Jumps (24/20)

RX Movement Standards
DL Load = 275/185
Push-ups = Strict, tight flat back. No sag, no bridging.
Box Jumps = Hips open on top of box. Jump or step off.

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

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (July 14) at 7:00p.m.

Kids Camp July 13-16. Starts today. Getting kids off the couch and off the electronic media devices...getting them moving for a couple of hours!

Are you happy with the results of your hard work in the gym?
Happy with how you look/feel? How's your nutrition looking? 
Remember 70% Kitchen 30% Gym. 
You can never work hard enough to overcome a bad diet. 

To be like Christ is to be a Christian.
-William Penn

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

“You cannot help people permanently by doing for them, what they could and should do for themselves.” 
-Abraham Lincoln

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice