CF864 Strength and Conditioning

If we claim we have no sin, we are only fooling ourselves and not living in the truth. But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness. If we claim we have not sinned, we are calling God a liar and showing that his word has no place in our hearts.
-1 John 1:8-10

“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, ‘I used everything you gave me.”
-Erma Bombeck

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – June Dues (NLT Monday June 2, 2014)
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In – start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) WOD: EMOM – 20

Odd – PC x 3

Even – Strict Pull-ups x 7 (palms forward)

Rx Movement Standards on PC
-This is a standard Power clean
-Feet under hips. Hands grip bar outside of knees
-The barbell starts on the ground
-The bar moves from the ground to the shoulders.
-The barbell must come all the way up to the shoulders, with hips and knees fully extended and the elbows in front of the bar.
-Touch and go is permitted. No bouncing!

Rx Movement Standards on Pull-ups
-Athlete must start from a full hang with elbows fully extended
-No bent elbows at bottom of pull-up.
-Chin must rise above the bar to complete the rep.
-Strict, dead hang with no kip
-Palms must face forward
-This is for every rep – not just a few of them.
-If you can’t meet the standards – scale to your fitness level.

c.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

If you don’t meet ALL of the above – you are NOT RX.
Your form is just as (or more) important than the load on the bar.
Using poor form in an effort to complete the WOD Rx – you cheat yourself!

Work Hard! Have Fun!

“Routine is the Enemy”

“Have a great day”

be strong!
Jay and Janice