Monday February 16, 2015

CF864 STRENGTH and CONDITIONING

Lift Heavy. Run Fast. Eat Like a Caveman

Then I saw all that God has done. No one can comprehend what goes on under the sun. Despite all their efforts to search it out, no one can discover it's meaning. Even if the wise claim they know, they cannot really comprehend it.
-Ecclesiastes 8:17

“Faith affects the whole of man’s nature. It commences with the conviction of the mind based on adequate evidence; it continues in the confidence of the heart or emotions based on conviction, and it is crowned in the consent of the will by means of which the conviction and confidence are expressed in conduct.” 

-W.H. Griffith Thomas

Today's WOD's - start at:
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) 

Back Squat - Monday's
PC (Power Clean) - Thursday's

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat 1RM (Build up to a heavy single)

d.) Conditioning: 

1 Front Squat
2 T2B
2 Front Squats
2 T2B
3 Front Squats
2 T2B
4 Front Squats
2 T2B
5 Front Squats
2 T2B
Etc…..Continue as far as you can in 12 Minutes

Rx Load = 135/95
T2B = palms forward / toes must touch bar

A squat above parallel is NOT a squat and definitely NOT Rx.

Looking forward to a strong group of CrossFitters doing hard work in the gym today! Push for a 1 RM PR today! Remember to keep a close eye on your partner and spot them as the weight gets heavy. Be safe. Be strong!

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

2015 CrossFit Games Open - coming soon! Spend some time doing skill work

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, February 16 (after last WOD) 7:00p.m.

"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice