Thursday September 25, 2014

CF864 Strength and Conditioning

Don't be selfish; don't try to impress others. Be humble, thinking of others as better than yourselves.
-Philippians 2:3

Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, 'What's in it for me?'
-Brian Tracy

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Deadlift 1RM (Build up to a single)

* Deadlifts are conventional style 

NFT - 2 x 15 Back Extensions (2 second pause at top)

d.) Conditioning 

5 Minute Deadlift (reps x load = total)
* You select weight used

Rest 4 Minutes (unload DL bars)

Alternating Tabata (8 x 20/10)
-Plank Hold
-Weighted Flutter Kicks

FORM! 

e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week? How much have you improved on your weakness? Pick one movement that you really stink at and include it in your warm up over the next 2 weeks....see what happens.

Rx = Movement Standards-Full ROM/Form/Load

Do you own a jump rope? Invest in a good rope if  you plan on getting better at DU's. You need a rope that is the right length and weight for you. 
Post WOD Recovery - Whey Protein / Fish Oil / Kill Cliff or FitAid

Have a great day!

Never Give Up!
Jay and Janice