CF864 STRENGTH and CONDITIONING
Wait for the Lord; be strong and take heart and wait for the Lord.
-Psalm 27:14
Because we call ourselves Christians, our actions need to reflect Christ.
-Clayton Kershaw (LA Dodgers)
Useless statistic for the day:
In 10 minutes, a hurricane releases more energy than all the world’s nuclear weapons combined.
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
70% Kitchen 30% Gym. Bad Diet = Poor Results
3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)
Back Squat – Monday’s
Power Clean / Press – Thursday’s
ALL WODs / Buy In – start together as a group.
a.) Warm-up/Skill Work/Mobility
b.) Buy In – Starts as a group
c.) Strength – Back Squat (work up to a heavy set of 3)
d.) Conditioning
AMRAP – 6
10 Goblet Squat (32kg./24kg.)
10 Box Jumps (24/20)
Rest 2 Minutes
AMRAP – 4
5 Goblet Squat (32kg.24kg.)
5 Box Jumps (24/20)
Scale Box Jumps to step ups
Scale weighted Goblet Squat to Air Squats
RX Movement Standards
Remember – A Squat above parallel is NOT a Squat!
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
e.) Cash Out – Finish Strong
“We must reject the idea that every time a law’s broken, society is guilty rather than the lawbreaker. It is time to restore the American precept that each individual is accountable for his actions.”
-Ronald Reagan
August Challenge – Strict Pull-up / Strict Dips for the month of August
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band?
Work on getting a strict muscle up.
Rx = Movement Standards-Full ROM/Form/Load
Be humble and consider others MORE important than yourselves.
-Philippians 4:3
Upcoming CF864 Events:
Check CrossFit864 on Facebook for updates
Ladies Bible Study at CF864 – Tuesday (August 11) at 7:00p.m.
CF864 tees – $20 or 2 for $35. Represent your box!
To be like Christ is to be a Christian.
-William Penn
Have a great Monday!
NEVER GIVE UP!
Jay and Janice