CF864 Strength and Conditioning
O death, where is your victory? O death, where is your sting?” For sin is the sting that results in death, and the law gives sin its power. But thank God! He gives us victory over sin and death through our Lord Jesus Christ.
-1 Corinthians 15:55-57
“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don’t worry; the forces of evil are breathing their last. Not to worry…He’s risen!”
-Charles Swindoll
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Skill Work – Goat work. Work on Dips (ring/bar) and clean form – foot position and rack position.
Goal today in the gym – NO jacked up cleans! Don’t create your own hybrid movement.
ALL WODs start together as a group.
Buy In – always as a group
WOD – For Time / Quality
30 Power Cleans
Run 800 Meters
30 Burpees
Rx Load = 75% of your body weight on bar
Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.
Rx = Movement Standards/Load/ROM/Form
Cash Out – Finish Strong
How was your nutrition this weekend? Did you waste all of the hard work that you put into your training last week by eating junk?
When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar.
-D.E. Bradford
Carbs do two things – they taste good and they make you fat.
Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 21 (after last WOD) 7:00p.m.
CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up today.
I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr
“Happy Monday”
be strong!
Jay and Janice