Friday 05.03.19

864 STRONG / No Frills – Just Results.

And we are confident that he hears us whenever we ask for anything that pleases him. And since we know he hears us when we make our requests, we also know that he will give us what we ask for.
-1 John 5:14-15

Prayer is the link that connects us with God.
-A.B. Simpson

Just smile it might change your day.
-Just Smile

Today’s schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Pre-WOD – Goat Work/Skill Work. Mobility/Warm-up (move – get your heart rate up)

RX Movement Standards –  There is no almost RX. It’s 100% RX’d or Scaled.
Scale based on your strength/motivation level.
Movement standards will always be covered before the training starts.
If you are not sure about a particular movement/exercise please be patient until we cover it as a group. Thank You!

The gym is reserved for the dedicated today. You are welcome to show up. Friday is not a rest day – it’s a grind day! See ya in the gym?….

864 Strength + Conditioning – The Grind: 10 RFT

5 KB Snatch (R)
5 KB Snatch (L)
5 Strict Pull-ups (palms forward)
Sprint to 50M / Sprint 50M back

Focus your training efforts on getting stronger and getting better at what you do. Spend time each day on skill work and dial in on your weaknesses. Don’t be so consumed with “what’s the WOD? or putting all of your focus on how fast can I do this 21-15-9 or how many rounds can I get in 20 minutes. Your conditioning work is not a quick fix to justify having a hot dog and french fries at lunch. A balance of strength work, conditioning, skill work and proper nutrition = results.

RX – 24kg./16kg. KB

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What’s up? CF864 News:

May Challenge – Run 1 Mile AND accumulate 10 minutes of Plank Hold every day during the month of May. The challenge includes both the run and plank. Running and planks in workouts do not count toward your daily challenge. Plank – both elbows/both feet must be on the ground if you are counting the time. No rotating onto side/no bridging (raising butt up in the air) must stay in a good, tight plank. Crappy form = Crappy results.
Accept the challenge – get your name on the board. Are you looking for easy? Not very many results come from the easy route.

If you have been blessed – Bless others!

Jay and Janice