Monday May 6, 2013

CF864 Strength and Conditioning

Children are a gift from the Lord; they are a reward from him.
⁴ Children born to a young man are like arrows in a warrior’s hands.
⁵ How joyful is the man whose quiver is full of them!
-Psalm 127:3-5

"Build me a son, O Lord, who will be strong enough to know when he is weak, and brave enough to face himself when he is afraid; one who will be proud and unbending in honest defeat, and humble and gentle in victory."
-General Douglas MacArthur

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

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Floor Press 3RM

NFT - One Arm Kbell/Dbell Floor Press - 2 x 10
-AHAP for 10

d.) Conditioning - AMRAP -10 

1 X 40 T2B

-With remaining time complete AMRAP:
5 Push-ups (HR) work on perfect form - No sagging
20 Flutter Kicks


e.) Cash Out

Movement Standards - Floor Press
-Legs Fully Extended throughout the movement
-Butt must stay in contact with the floor
-Elbows must touch the floor at the bottom of the rep
-Full lock out of the elbows at the top of the rep
-Anything less is scaling the movement

Our Goal / Primary focus today - GET STRONGER!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Post your heaviest "Floor Press" on CrossFit864 Facebook

Check out "Gunnys" new CF864 tees at the gym.

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

Constantly Varied - Be Prepared for the unexpected 

Hope your week is off to a great start!

BE STRONG!
Jay and Janice