Monday January 21, 2013

CF864 Strength and Conditioning

Faith and Endurance - "Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow.” 
-James 1:2-3

“Life is like riding a bicycle. To keep your balance, you must keep moving.” 
-Albert Einstein

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 - as a group.

Arrive in plenty of time to properly warm up prior to the buy in. 
Reminder - 30 seconds of swinging your arms a few times and doing 2 toe touches do not constitute a good warm up. So unless you are trying to get injured (don't think any of you fall into that category) then please don't even consider doing a deadlift without being thoroughly prepared. Train Smart!

Strength - Deadlift (work up to 1 RM)

Back Extensions - 2 x 15 (slow, strict reps)

Conditioning - 5 Minute Deadlift AMRAP 
As many reps as possible. You set the weight on the bar.

Rest 3 Minutes then 4 Rounds Unbroken AFAP:
5 Strict / Dead hang Pull-ups (Rx'd = No kip)
5 T2B 
Goal = complete all reps without coming off the bar.

Cash Out 

Train Hard. Train Heavy. Train Smart

Hope you had a great weekend! Let's get this week started off in a strong CF864 kind of way! 

Are you signed up for the CF864 Half Marathon on 2-2-2013?

Check us out at CrossFit864 on Facebook

Have a great day!

BE STRONG!
Jay and Janice