Monday November 17, 2014

CF864 Strength and Conditioning

Surely God is my salvation; I will trust and not be afraid. The LORD, the LORD, is my strength and my song; he has become my salvation."
-Isaiah 12:2

Aim at heaven and you will get earth thrown in. Aim at earth and you get neither.
-C.S. Lewis

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

WODs will be covered (movement standards explained) at the scheduled start time for that class. Out of respect for your fellow CrossFitters - PLEASE  listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD. 
Thank you! 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday's
Floor Press - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Deadlift (work up to a heavy single)

This is week 3 on our current strength cycle

d. Conditioning: AMRAP - 12 

5 Strict Pull-ups (palms forward)
7 KBS (AHAP) 
9 Weighted Step-ups 

Goal - All UB (unbroken) reps.
Pull-ups are strict, no kip, palms forward. 
KBS - Russian Style - Use a weight heavier than you normally swing while still maintaining perfect form. Don't sacrifice load for form.
Step-ups using 45/25 pound plate OH - 9 total steps alternating legs each step.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Don't forget to post your 1 rep deadlift and conditioning rounds on the whiteboard. Post it if you are number one on the WOD or dead last. 


Upcoming CF864 Events:

We still have a few limited run "R-21 Hero WOD" t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga - Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade - December 6. See board for details

CF864 Christmas Party - December 19 at gym. See board for details

Check out the new A.H.A.P tees in gym. Going fast - grab your color/size before they are gone. $20

How's your nutrition looking? Junk in = Junk! Remember that you will NEVER out train bad nutrition.

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, November 17 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice