Monday August 31, 2015

CF864 STRENGTH and CONDITIONING

“I can do nothing on my own. As I hear, I judge, and my judgment is just, because I seek not my own will but the will of him who sent me.
-Jesus (John 5:30)

"To avoid criticism say nothing, do nothing, be nothing."

-Aristotle

Useless statistic for the day:
There are 293 ways to make change for a dollar.

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) 

Floor Press - Monday's
Deadlift - Thursday's

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you for your consideration! We appreciate you.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Floor Press (work up to a heavy set of 5)

d.) Conditioning 

AMRAP - 7
10 One Arm KB Floor Press (5 ea. side)
5 Dips (bar or rings) No band assisted dips

Rest 1 Minute

AMRAP - 7
10 Push-ups (HR)
5 K2E (knees must touch elbows if RX)

RX Movement Standards
KB Floor Press - 24kg./16kg.

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

e.) Cash Out - Finish Strong

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

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.

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 September 8 at 7:00p.m.

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

"R-21" CF864 Hero WOD - November 7 

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

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice