Thursday January 15, 2015

CF864 STRENGTH and CONDITIONING

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

"To know even one life has breathed easier because you have lived. This is to have succeeded."
-Ralph Waldo Emerson

Today's WOD's: 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) 


Floor Press - Monday's
Deadlift - Thursday's

a.) Warm-up/Skill Work/Mobility 

Skill Work - are you making your weakness your strength?

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

c.) Strength - Deadlift 3RM (work up to a tough set of 3) 

d.) Conditioning - For time:

1-10 Pull-up Ladder
then

15-12-9 

Box Jumps (24/20)
Burpees

Time starts with PU Ladder and ends after 15-12-9
Scale / Modify based on your strength/fitness level.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It's more than the amount of weight on the bar.

Constantly Varied - Get out of that Rut!

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

NEVER GIVE UP!
Jay and Janice