Monday August 3, 2015

CF864 STRENGTH and CONDITIONING

Beloved, if God so loved us, we also ought to love one another.
-1 John 4:11

“I pray that you will understand the words of Jesus, “Love one another as I have loved you.” Ask yourself “How has he loved me? Do I really love others in the same way?” Unless this love is among us, we can kill ourselves with work and it will only be work, not love. Work without love is slavery.” 
-Mother Teresa

Useless statistic for the day:
1- On average men speak 12,500 words a day. 
Women speak 25,000
2 - Left handed people are proven to be more creative, artistic, and musical

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) 

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

Reminder - August Dues (NLT Monday August 3, 2015) 
Thank you for your consideration! We appreciate you.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

d.) Conditioning - 3 RFT:

10 C2B Pull-ups (palms forward)
10 Front Squats (165/115)
10 Burpees (Full ROM)

RX Movement Standards

Remember - A Squat above parallel is NOT a Squat! 

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

e.) Cash Out - Finish Strong

August Challenge - Strict Pull-up / Strict Dips for the month of August 
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips 
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band? 
Work on getting a strict muscle up.
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 (August 11) at 7:00p.m.

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

“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