CF864 STRENGTH and CONDITIONING
So whoever knows the right thing to do and fails to do it, for him it is sin.
“The thing about a hero, is even when it doesn’t look like there’s a light at the end of the tunnel, he’s going to keep digging, he’s going to keep trying to do right and make up for what’s gone before, just because that’s who he is.”
Useless fact for the day:
American Airlines saved $40,000 in 1987 by eliminating one olive from each salad served in first-class.
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Today’s WOD’s – start at:
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.
Willpower: the ability to control yourself: strong determination that allows you to do something difficult.
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.
Still trying to do DU’s on a jump rope that’s too short, too long, borrowed? Invest in a rope that fits you.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – PC/J (work up to a heavy set of 3)
NFT – 3 X 30 Second Hollow Hold (hollow rock position without the rock)
d.) Conditioning – 10 RFT:
5 Strict Pull-ups
9 DUs (scale x 3 fast singles)
RX Movement Standards
Pull-ups = Strict / No Kip. Palms Forward
KBS Load = 32kg./24kg. – American Style Swing
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.
Upcoming CF864 News/Events/Updates:
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
Have a great day!
NEVER GIVE UP!
Jay and Janice