Monday August 17, 2015

CF864 STRENGTH and CONDITIONING

Arise, for it is your task, and we are with you; be strong and do it.”
-Ezra 10:4

“We must reject the idea that every time a law's broken, society is guilty rather than the lawbreaker. It is time to restore the American precept that each individual is accountable for his actions.” 
-Ronald Reagan

Useless statistic for the day:
The average person spends 6 months of their life sitting at red lights.

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

70% Kitchen 30% Gym. Bad Diet = Poor Results

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

Back Squat - Monday's
Power Clean / Press - Thursday's

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 (work up to a heavy single)

d.) Conditioning 

EMOM - 12
Even = 10 Strict Pull-ups (palms forward)
Odd = 20 Split Squats

Remember - A Squat above parallel is NOT a Squat! 

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

August Challenge - Strict Pull-up / Strict Dips for the month of August 
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips 
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band? 
Work on getting a strict muscle up.
Are you in?

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (August 25) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

CF864 tees - $20 or 2 for $35. Represent your box!

To be like Christ is to be a Christian.
-William Penn

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice