CF864 STRENGTH and CONDITIONING

Whoever loves his life loses it, and whoever hates his life in this world will keep it for eternal life.
-John 12:25

“The most sublime act is to set another before you.”
-Williams Blake

Today’s WOD’s: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Floor Press – Monday’s
Deadlift – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you making your weakness your strength? Quit settling for “Jacked Up” form.

Skill Work today – Kettlebell Rack Position
b.) Buy In – and ALL WODs start as a group.

c.) Strength – Deadlift 1RM (work up to a tough single)

RX = Conventional Style Deadlift
d.) Conditioning – 8RFT:

3 DL @ 75% of todays 1RM
5 Box Jumps (24/20)
7 One Arm KB Strict Press (7 ea. arm) 24/16kg.

Goal = Perfect form (especially on DL’s)
e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – Get out of that Rut!

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Work hard to set a new PR today and don’t forget to log it in your training journal / training app on phone – however you keep track of your WODs.

NEVER GIVE UP!
Jay and Janice