Tuesday June 10, 2014

CF864 Strength and Conditioning

“You can enter God’s Kingdom only through the narrow gate. The highway to hell is broad, and its gate is wide for the many who choose that way. But the gateway to life is very narrow and the road is difficult, and only a few ever find it.
-Matthew 7:13-14

“If you are a Christian, you are not a citizen of this world trying to get to heaven; you are a citizen of heaven making your way through this world. ”
-Vance Havner

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) WOD: AMRAP - 20

5   Burpees
10 K2E
15 Step Walking Lunge

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Yoga - Tonight at CF864 7:15 p.m.

"Have a great day"

be strong!
Jay and Janice

Monday June 9, 2014

CF864 Strength and Conditioning

The Sovereign Lord is my strength! He makes me as surefooted as a deer, able to tread upon the heights. 
-Habakkuk 3:19

“A brave man acknowledges the strength of others.”
-Veronica Roth

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) Strength - Back Squat 3RM

Remember - A Squat above parallel is NOT a Squat! No matter how much weight you load on the bar.

c.) Conditioning: For Rounds/Quality - Complete AFAP

AMRAP - 5
5 Jumping Air Squats
10 DU's (scale to x3 fast singles)

Rest 2 Minutes

AMRAP - 5
5 Clapping Push-ups
10 Mountain Climbers 

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load 

MRT - Tonight  
Monday, June 9 (after last WOD) 7:00p.m.

It's Monday Be Awesome!

be strong!

Jay and Janice

Friday June 6, 2014

CF864 Strength and Conditioning

If we claim we have no sin, we are only fooling ourselves and not living in the truth. But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness. If we claim we have not sinned, we are calling God a liar and showing that his word has no place in our hearts.
-1 John 1:8-10

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me.” 
-Erma Bombeck


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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) WOD: EMOM - 20

Odd - PC x 3

Even - Strict Pull-ups x 7 (palms forward)

Rx Movement Standards on PC
-This is a standard Power clean
-Feet under hips. Hands grip bar outside of knees
-The barbell starts on the ground
-The bar moves from the ground to the shoulders.
-The barbell must come all the way up to the shoulders.
-Hips and knees fully extended and the elbows in front of the bar.
-Touch and go is permitted. No bouncing! 

Rx Movement Standards on Pull-ups
-Athlete must start from a full hang with elbows fully extended 
-No bent elbows at bottom of pull-up.  
-Chin must rise above the bar to complete the rep. 
-Strict, dead hang with no kip
-Palms must face forward
-This is for every rep - not just a few of them.
-If you can't meet the standards - scale to your fitness level.

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

If you don't meet ALL of the above - you are NOT RX.

Your form is just as (or more) important than the load on the bar.

Using poor form in an effort to complete the WOD Rx - you cheat yourself!

Work Hard! Have Fun!

"Routine is the Enemy"

"Have a great day"

be strong!
Jay and Janice

Thursday June 5, 2014

CF864 Strength and Conditioning

Yours, O Lord, is the greatness, the power, the glory, the victory, and the majesty. Everything in the heavens and on earth is yours, O Lord, and this is your kingdom. We adore you as the one who is over all things.
-1 Chronicles 29:11

“Don't worry about having the right words; worry more about having the right heart. It's not eloquence he seeks, just honesty.” 
-Max Lucado

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) Strength - Press 5 RM

c.) Conditioning - AMRAP 15

10 Step-ups (24/20)
15 K2E (palms forward)
10 Hollow Rocks

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

be strong!

Jay and Janice

Wednesday June 4, 2014

CF864 Strength and Conditioning

A gentle answer deflects anger, but harsh words make tempers flare.
-Proverbs 15:1

No man or woman can be strong, gentle, pure, and good, without the world being better for it and without someone being helped and comforted by the very existence of that goodness.
-Phillips Brooks

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) WOD - 5 RFT/Quality:

15 Ball Slams
30 KBS (24kg./16kg.) 

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

"Have a great HUMP DAY"

be strong!
Jay and Janice

Tuesday June 3, 2014

CF864 Strength and Conditioning

Christ died once for all time as a sacrifice to take away the sins of many people. He will come again, not to deal with our sins, but to bring salvation to all who are eagerly waiting for him.
-Hebrews 9:28

“Faith does not eliminate questions. But faith knows where to take them.”
-Elisabeth Elliot

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


Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) WOD: 21-15-12-9-6 reps of:

Burpees
Sit-ups
DU's (scale to x3 singles)

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

"Have a great day"

be strong!
Jay and Janice

Monday June 2, 2014

CF864 Strength and Conditioning

“God opposes the proud but favors the humble.”
-James 4:6

There are two kinds of pride, both good and bad. 'Good pride' represents our dignity and self-respect. 'Bad pride' is the deadly sin of superiority that reeks of conceit and arrogance.
-John C. Maxwell

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) Strength - Back Squat 5 RM

c.) Conditioning 4 RFT / Quality - Complete AFAP

25 Split Jumps (each jump = 1 rep)
15 OHS (45/25 plate)
10 UB T2B
30 Second Plank Hold at top of push-up

Split Jump - Be Explosive / Alternate legs
OHS 45/25 Plate is Rx today
T2B - Palms forward 
Plank - No sag / No bridge / tight, flat back

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

If you don't meet ALL of the above - you are NOT RX.

Your form is just as (or more) important than the load on the bar.

Using poor form just to do the WOD Rx - the only person you cheat is yourself!

Remember - A Squat above parallel is NOT a Squat! 

MRT - Tonight  
Monday, June 2 (after last WOD) 7:00p.m.

Take time to share an encouraging word with someone today. You might be the one that needs to hear the same words tomorrow. Be awesome today!

"Have a great Monday"

be strong!

Jay and Janice