Thursday October 24, 2013

CF864 Strength and Conditioning

Carry each other’s burdens, and in this way you will fulfill the law of Christ.
-Galatians 6:2

If moral behavior were simply following rules, we could program a computer to be moral.  
-Samuel P. Ginder

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

Skill work - Shoulder mobility / Ankle mobility

a.) Warm-up (spend at least 15 minutes before the buy in)

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

c.) Strength  - Bench Press 5RM

NFT - 2 X 15 Strict Dips (No kip) Bar or Rings
(No Bands. If you are unable to do unassisted then work on max hold at the top/lockout. Build the strength to do them without a band.) Work on a good strong position in the lockout.

d.) Conditioning - EMOM 12

Odd - 25 KBS (24kg.16kg.)
Even - 15 Box Jumps (24/20) 

Bench Press - No Bounce!
FORM! If it's not strict it's not legit!

e.) Cash Out - Finish Strong!

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

Grab a cold "Kill Ciff" for Post WOD recovery.

Live in such a way that you would not be ashamed to sell your parrot to the town gossip.  
-Will Rogers

How have you been blessed so far this week?
How have you been a blessing to others?

be strong(er)!
Jay and Janice