CF864 STRENGTH and CONDITIONING
"There is salvation in no one else, for there is NO other name under heaven given among men by which we must be saved.”
-Acts 4:12
“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan
Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.
ALL WODs / Buy In - start together as a group
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - “A Frogman’s Christmas”
Complete the following for time:
100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles
250 Push-ups
500 Sit-ups
Run 3 Miles
This is a good day at BUD/s – a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65.
(Big thanks to Mark Divine – SEALFIT)
RX’d = Do NOT partition the WOD.
Scaled/Modified versions posted on the board.
Maintain good form – stay tight.
Scaled/Modified versions posted on the board.
Maintain good form – stay tight.
-Dead hang / strict pull-ups – any grip / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
-Push-ups / hand release – Chest and thighs touch floor. No sagging/bridging
-Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up – every rep.
-Push-ups / hand release – Chest and thighs touch floor. No sagging/bridging
-Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up – every rep.
Scale / Modify based on your strength/fitness level.
This workout is a Christmas tradition at CF864 and we look forward to hitting it hard today!
d.) Cash Out - Finish StrongRX Movement Standards - Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Upcoming CF864 News/Events/Updates:
CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!
Check CrossFit864 for updates.
Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m.
We will leave from CF864
Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
MRT - Monday December 28 at 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. S/M left - $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften
30% Gym. 70% Kitchen. 100% Willpower
It doesn't matter how hard you work in the gym if you can't control what you put on your plate!
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
New week. New Goals. New opportunities.
3.2.1. Go!
"For NOTHING will be impossible with God.”
-Luke 1:37
Welcome to Monday! Make it great!
NEVER GIVE UP!
Jay and Janice
No comments:
Post a Comment