Thursday November 20, 2014

CF864 Strength and Conditioning

A fool gives full vent to his anger, but a wise man keeps himself under control.

-Proverbs 29:11

I like the dreams of the future better than the history of the past.
-Thomas Jefferson

Constantly Varied - Are you Prepared?

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

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

Deadlift - Monday's
Floor Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

Skill Work - are you working on your weakness or will you just be content with it being a weakness?

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

c.) Strength - Floor Press 1RM (work up to a heavy single) Week 3

d.) Conditioning - Complete the following:
3 x
5 reps of 1 and 1/4 Goblet Squat (AHAP) in 30 Seconds
Rest 30 Seconds
ME T2B in 30 Seconds
Rest 30 Seconds
ME Ball Slams in 30 Seconds
Rest 30 Seconds
30 Second Plank Hold (on elbows)
Rest 30 Seconds

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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.

Clinton Christmas Parade - December 6.

CF864 Christmas Party - December 18 at gym. See board for details (note - date change)

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

It's Thursday - What's motivating you today?

Check us out at CrossFit864 on Facebook

“If you love me, keep my commands."

-Jesus (John 14:15)

Have a great day! 

Never Give Up!
Jay and Janice