CF864 STRENGTH and CONDITIONING
“You have heard that it was said, ‘You shall not commit adultery.’ But I say to you that everyone who looks at a woman with lustful intent has already committed adultery with her in his heart.
-Jesus (Matthew 5:27-28)
When once asked, ‘What is the definition of sin?’ Billy Graham gave the following answer:
A sin is any thought or action that falls short of God’s will. God is perfect, and anything we do that falls short of His perfection is sin.
“For ALL have sinned and fall short of the glory of God” (Romans 3:23)
Even when we aren’t aware of it, we commit sin by the things we do (or fail to do), or by the way we think.
This is why we need Christ, for only He can forgive us all our sins, and only He can help us live the way we should. We can’t forgive ourselves, nor can we change our hearts and make ourselves better in God’s eyes.
-Billy Graham
Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./5:45p.m.
Skill Work / Goat Work – Conquering your weakness!
What’s on your skill work list today?
Skill Work – DU work
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) WOD: “Cindy”
Whats your best Cindy – How many rounds? Today is the day to crush a PR!
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups (H-R/CF style)
15 Squats
“Cindy and Santa got in the Eggnog”
Only for the “Beast” in the box!
Go for 30 minutes total and wear your weighted vest on the last 10 minutes. Go for a PR on the RX’d Cindy (20 minutes) then push the last 10 extra hard.
RX’d = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX’d unless every rep meets the following standards. No grace for sloppy form if you post your score under RX.
Movement standards:
Pull-ups – Athlete must start from a hang with elbows fully extended – no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep – not just a few of them.
Push-ups – you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.
If you do not have a problem with hitting the proper depth on squats then we prefer that you not become dependant on having a med ball under you. If you are not sure of your depth when squatting then you need to have a marker to get to depth (see squat standards) but not NOT to bounce off of.
d.) Cash Out – Finish Strong!
Don’t Skip Out…especially if it’s mobility.
RX Movement Standards – Full ROM
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Upcoming CF864 News/Events/Updates:
CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!
Talk to Santa about a new jump rope.
http://www.rxsmartgear.com/ropes/
We have a few R-21 shirts left. $15
MRT – Monday December 14 – 7:00p.m.
Ladies Bible Study at CF864 – Tuesday December 15 at 7:00p.m.
CF864 Christmas Party – Tonight
Friday December 4 – 7:00p.m. Get signed up on board
Bring a $10 Gift (for exchange) and a dish to share.
CF864 Half Marathon (13.1) February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k
“If there is no struggle, there is no progress.”
-Frederick Douglas
Have a great day!
NEVER GIVE UP!
Jay and Janice