Monday October 12, 2015

CF864 STRENGTH and CONDITIONING

“Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
-Galatians 6:2

“I didn’t go to religion to make me happy. I always knew a bottle of Port would do that. If you want a religion to make you feel really comfortable, I certainly don’t recommend Christianity.” 
-C.S. Lewis

Useless fact for the day:
The first CD pressed in the US was Bruce Springsteen's "Born in the USA."

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

70% Kitchen 30% Gym. Results or Excuses = Your choice
How was your diet this weekend?

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

Back Squat - Mondays
Power Clean/Jerk - Thursdays

Skill Work / Goat Work - Conquering your weakness! 

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

Today's game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Still trying to do DU's on a $2 jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

“Your life is your sermon...Are you a good translation?”
-Mark Batterson

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy single)

Remember - A Squat above parallel is NOT a Squat! 

NFT - 3 X 10 Bird Dogs (5 each side) 

d.) Conditioning = 5 RFT:

5 One Arm KB Press 
10 One Arm Squats (5 each side)
15 Step Walking Lunge

RX Movement Standards - Full ROM
KB Press - 24kg./16kg. - 5L/5R
One Arm KB Squat - Rack Position 24kg./16kg. - 5L/5R
Walking Lunge - 15 Total Steps. Knee to ground = Full ROM

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

e.) Cash Out - Finish Strong

Upcoming CF864 Events: 

Ladies Bible Study at CF864 - Tuesday October 20 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team - Barbells for Boobs - November 7
Get signed up

It's Monday - New week. New opportunities.

3.2.1. Go!

Have a great day! Hit a new one rep squat PR!

NEVER GIVE UP!
Jay and Janice