CF864 STRENGTH and CONDITIONING
From the same mouth come blessing and cursing. My brothers, these things ought not to be so.
-James 3:10
“Swearing doesn’t make your argument valid; it just tells the other person you have lost your class and control.”
-Shannon Alder
Today's WOD's - start at:
8:00a.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
Floor Press - Thursday
ALL WODs / Buy In - start together as a group.
a.) Warm-up/Skill Work/Goat/Mobility - Conquering your weakness!
b.) Buy In - Starts as a group
c.) Strength - Deadlift 1RM (work up to a heavy single)
d.) Conditioning 5 RFT:
25 KBS
15 GHD or AbMat Sit-ups
10 Bench Press
RX KBS Load = 24kg./16kg.
RX Bench Press/ Floor Press Load = 155/95
FORM, FORM, FORM!
“Just remember, somewhere, a little Chinese girl is warming up with your max.”
-Jim Conroy, Olympic Weightlifting Coach
d.) Cash Out - Finish Strong
Post WOD – Stretch. Mobility. Skill Work. Refuel (EAT!)
Train Hard – Train Smart
RX Movement Standards - Full ROM
Deadlift - No bounce. No dropping bar from lockout.
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 News/Events/Updates:
Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce?
January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?
2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.
Check CrossFit864 Facebook for updates.
MRT - Monday January 25 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?
2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.
Check CrossFit864 Facebook for updates.
MRT - Monday January 25 at 7:00p.m.
Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
CF864 Half Marathon (13.1) and 5k - February 6, 2016
Get signed up at sportoften (link below)
STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 18 Days into the new year...how are you doing with those goals? What's holding you back? How can we help?
"For NOTHING will be impossible with God.”
-Luke 1:37
Welcome to Monday. New week. New opportunities.
Be Awesome! 3.2.1. Go!
NEVER GIVE UP!
Jay and Janice
No comments:
Post a Comment