Monday February 18, 2013

CF864 Strength and Conditioning

And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord. 
-Romans 8:38-39

Today's WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

Strength - Back Squat / 1 RM

1 x Max Rep Back Squat with 50% of your 1 RM

Conditioning AMRAP - 10 Minutes

5 T2B
10 Back Extensions
15 Jumping Lunge (alternating legs)

FORM!

Train Smart

Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice

Saturday February 16, 2013

CF864 Strength and Conditioning

This is real love—not that we loved God, but that he loved us and sent his Son as a sacrifice to take away our sins.-1 John 4:10

“Even the smallest act of caring for another person is like a drop of water -it will make ripples throughout the entire pond...”
-Jessy and Bryan Matteo

Saturday Morning WOD - Starts at 0830

Have a great weekend!

BE STRONG!
Jay and Janice

Friday February 15, 2013

CF864 Strength and Conditioning

So now I am giving you a new commandment: Love each other. Just as I have loved you, you should love each other. Your love for one another will prove to the world that you are my disciples.”
-John 13:34-35

“The weak fall, but the strong will remain and never go under!”
-Anne Frank

Today's WOD - 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

WOD 

10, 8, 6, 4, 2 Reps of:
Floor Press or Bench Press (both are Rx'd)
Strict / Dead Hang Pull-ups (palms forward)
Goblet Squat (32kg./16kg.) Kbell

FORM!

RX'd Movement standard = 

Bench Press / Floor Press
-Load is your body weight on bar (scale/modify based on your strength level 
 but don't look for that comfortable weight. Select a weight that will challenge  
 you. Push yourself on each set.
-Elbows must touch the floor on each rep of floor press. 
-Lock out each rep (elbows fully extended)
-Butt MUST stay on the floor / bench (NO Rep when your butt comes up)
-Legs fully extended on floor press. Feet remain on floor for bench press.
-No bouncing off chest on bench press.
-Spotter only touches the bar for lift off and to assist getting the bar back in the 
 rack unless the lifter indicates that he/she is not going to complete the rep.

Movement Standards on Pull-ups
-Athlete must start from a hang with elbows fully extended 
-No bent elbows at bottom of pull-up. 
-Chin must rise above the bar to complete the rep. 
-Any grip on bar is acceptable for this workout.
-Strict, dead hang with no kip
-Palms facing forward
-This is for every rep - not just a few of them. 

Beast Mode - Wear your weighted vest on pull-ups and squats 


Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice

Thursday February 14, 2013

CF864 Strength and Conditioning

“For God loved the world so much that he gave his one and only Son, so that everyone who believes in him will not perish but have eternal life.
-John 3:16

All you need is love. But a little chocolate now and then doesn't hurt.
-Charles M. Schulz

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

Strength - Press 3 RM

Conditioning 

NFT - 1 x 30 Strict Press 
Load = 75% of 3 rep max

2 Rounds For Time:
14 Deadlifts (225/135) 
14 Box Jumps 
14 Weighted Sit-ups (plate locked out OH)
Run 400 Meters

BE STRONG!
Jay and Janice

Wednesday February 13, 2013

CF864 Strength and Conditioning

It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.
-1 Corinthians 13:6-7 

"You will discover that you have two hands. One is for helping yourself and the other is for helping others."
-Audrey Hepburn
Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

WOD AMRAP - 15 Minutes

5 Supine Ring Rows
5 DU's (x3 singles) 
5 No Push-up Burpees 

Cash Out 

BE STRONG!
Jay and Janice

Tuesday February 12, 2013

CF864 Strength and Conditioning

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged.
-1 Corinthians 13:4-5

True forgiveness is not an action after the fact, it is an attitude with which you enter each moment.
-David Ridge 

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group.

WOD - For time:

Run 1 Mile 
100 Kettlebell Swings (1.5 pood/1 pood)
50 T2B (palms facing forward)

Cash Out

“Successful people are always looking for opportunities to help others.
Unsuccessful people are always asking, "What's in it for me?” 
-Brian Tracy

BE STRONG!
Jay and Janice

Monday February 11, 2013

CF864 Strength and Conditioning

If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal. If I had the gift of prophecy, and if I understood all of God’s secret plans and possessed all knowledge, and if I had such faith that I could move mountains, but didn’t love others, I would be nothing. If I gave everything I have to the poor and even sacrificed my body, I could boast about it; but if I didn’t love others, I would have gained nothing.
1 Corinthians 13:1-3 

People can be more forgiving than you can imagine. But you have to forgive yourself. Let go of what's bitter and move on.
-Bill Cosby

Today's WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Always starts as a group.

Strength - Back Squat 3 RM

Conditioning - 4 RFT:

15 Jumping Air Squats (Explosive)
15 Back Extensions or Light Weight Good Mornings (Strict)
40 Ab Mat Sit-ups (Unanchored) 

Cash Out

Train Hard. Train Heavy. Train Smart

“God comes right out and tells us why he gives us more money than we need. It's not so we can find more ways to spend it. It's not so we can indulge ourselves and spoil our children. It's not so we can insulate ourselves from needing God's provision. It's so we can give and give generously 
(2 Corinthians 8:14; 9:11)”
-Randy Alcorn, Money, Possessions and Eternity
 
BE STRONG!
Jay and Janice