Tuesday July 28, 2015

CF864 Strength and Conditioning

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17

“We do not remember days, we remember moments.”
-Cesare Pavese

CF864 Closed – Today’s workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

See Friday July 24 post for schedule info for this week.

Don’t be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. WODs will be posted here each day this week.

Spend some time this week working on your mobility / flexibility

Today’s WOD – Run 800 Meters stop and complete 100 Squats and finish with 800 Meter run.

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk getting injured by rushing into the WOD without preparing your body for the hard work ahead.

Challenge WOD – Run 3 Miles stopping every minute to do 20 Air Squats.
If you have a weighted vest wear it.
Skill Work – 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds
Use this as an opportunity to work on squat form by getting low in each squat.

Skill work – finish with wall squats and squat stretch hold.
Abdominal Strength – 100 (4 count) Flutter Kicks then 100 Sit-ups

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day (sorry, soft drinks and sweet tea don’t do the job.) Stay healthy! Stay strong!

Thanks for your continued support.
Have a great week. 

Check here each day for a workout that you can do at home.

3,2,1 Go!
Never Give up!
Jay and Janice