Friday November 15, 2013

CF864 Strength and Conditioning

For I have given you an example, that you also should do just as I have done to you.
-John 13:15

“It is in the character of very few men to honor without envy a friend who has prospered.” 
-Aeschylus

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

a.)  Warm-up / Mobility work

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

c.) WOD: AMRAP -20

4 Strict Handstand Push-ups (Rx=head to Abmat)
6 Strict T2B 
8 Step Walking Lunge 

Rx Movement Standards 

a.) Handstand push-ups - Completely against wall. Head must touch Abmat on each rep with full extension of elbows (locked out.) Anything less is considered a scaled movement.

b.) Strict T2B - palms forward - arms fully extended - no kip. Toes must touch bar on each rep.

c.) Walking Lunge - trailing leg touches the ground. Chest up. Hands can't prop/push off of legs. 8 total steps (alternate - 4 each leg)

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

What is your go to post training recovery fuel after an intense CrossFit workout? Do you know the importance of providing your body with fuel to recover? 

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

Jealousy’s a weak emotion and there is no place for it in life. What causes you to dislike certain people? What causes you to always criticize their accomplishments? Jealousy? It's an ugly emotion.

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Have a great Friday!

be strong!
Jay and Janice