CrossFit864 Strength and Conditioning
“For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,”
You don’t have a soul. You are a Soul. You have a body.
-C S Lewis
Today’s WOD’s – start at:
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) WOD – Alternating Tabata (8×20/10)
1.) Plank Hold on Elbows
2.) DUs (scale to fast singles)
1.) Lateral Hops (move AFAP)
“If there is no struggle, there is no progress.”
d.) Cash Out – Finish Strong!
e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.
RX Movement Standards – Full ROM
Skill Work / Goat Work – Conquering your weakness!
What’s on your skill work list today?
Upcoming CF864 News/Events/Updates:
Rules of 2016 CF864 Paleo /Whole 30 Challenge
Starts January 25 – February 25
Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.
You must keep a nutrition log documenting all of your meals – everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.
We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.
STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours…that’s hard work, discipline, dedication and determination! 25 Days into the new year…how are you doing with those goals? What’s holding you back? How can we help? Jump in the challenge…it’s a great way to have accountability.
“For NOTHING will be impossible with God.”
Need help with Post WOD Recovery?
Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don’t waste your money on cheap protein. Look at the ingredients…how many ingredients? How many out of that list can you pronounce?
January Challenge – accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?
2016 CrossFit Games Open – Starts February 25. Get signed up now on CrossFit Games Open to sign up.
Check CrossFit864 Facebook for updates.
MRT – Monday Feb. 8 at 7:00p.m.
Ladies Bible Study at CF864 – Thursday January 28 at 7:00p.m.
CF864 Half Marathon (13.1) and 5k – February 6, 2016
Get signed up at sportoften (link below)
Support your community! Help make it a better place.
“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”
NEVER GIVE UP!
Jay and Janice
janice at 7:22 PM