Monday September 9, 2013

CF864 Strength and Conditioning

Teach me to do thy will; for thou art my God: thy spirit is good; lead me into the land of uprightness.
-Psalm 143:10

“Doing the will of God leaves me no time for disputing about His plans.”
-George MacDonald


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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing shoulder mobility before you jump into floor press.

Skill Work - Dips (work on your form / strength)

a.) Warm-up 

b.) Buy In (starts promptly at the time above)

c.) Strength  - Floor Press 1RM

NFT - Floor Press 1 x Max Reps at 80% / 1 at 60%

d.) Conditioning 

Tabata - Bottom to Bottom Squats (8x 20/10)

 3 x Max Handstand Hold (post time for each hold)

e.) Cash Out - Finish Strong!

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


I've always found that anything worth achieving will always have obstacles in the way and you've got to have that drive and determination to overcome those obstacles on route to whatever it is that you want to accomplish.
-Chuck Norris


Have a great Monday!

be strong!
Jay and Janice