CF864 STRENGTH and CONDITIONING
But be doers of the word, and not hearers only, deceiving yourselves.
-James 1:22
“I wanted to figure out why I was so busy, but I couldn't find the time to do it.”
-Todd Stocker
Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.
Skill Work / Goat Work - Conquering your weakness!
What's on your skill work list today? How did your TGU look Monday? Don't wait until they show up again in a WOD to remember that you suck at them. Add them into the warm-up that you do before the buy-in.
Skill Work - TGU Form /DU Form
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In - Starts as a group
c.) WOD - "Fran"
21-15-9 Reps for Time:
Thruster
Pull-ups
What's your best Fran time? Great day for a PR!
d.) Cash Out - Finish Strong! Skill Work! How did your TGUs look on Monday?
Don't Skip Out...especially if it's mobility.
RX Movement Standards - Full ROM
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.
If you can't or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx. This keeps the competition on an even playing field for the best time. You can knock out about 2 to 1 partial rep thrusters if you don't go to proper depth.
Rx Load = 95/65
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Upcoming CF864 News/Events/Updates:
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! We appreciate you!
MRT - Monday December 14 - 7:00p.m.
Ladies Bible Study at CF864 - Tuesday December 15 at 7:00p.m.
Talk to Santa about a new jump rope because you can't do DUs on a $2 rope!
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. Small/Medium - $15
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
"If there is no struggle, there is no progress."
-Frederick Douglas
-Frederick Douglas
Have a great day!
NEVER GIVE UP!
Jay and Janice
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