CF864 Strength and Conditioning

In the beginning the Word already existed. The Word was with God, and the Word was God. He existed in the beginning with God. So the Word became human and made his home among us. He was full of unfailing love and faithfulness. And we have seen his glory, the glory of the Father’s one and only Son.
-John 1:1-2,14

“There is very little difference in people, but that little difference makes a big difference. The little difference is attitude.”
-W. Clement Stone

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

Skill Work – Hip and Hamstring Mobility / Shoulder Mobility

Reminder – December Dues (December 1, 2013)

a.) Warm-up

b.) Buy In (starts promptly at the time above)

c.) Strength – Press 3RM

3 RM (rep max) Strict press = 3 consecutive reps without racking the bar

d.) Conditioning AMRAP – 10

5 Thrusters (95/65)
5 C2B Pull-ups
5 Burpees

FORM!

Movement Standards:

Thrusters – Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement – full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

Burpees – At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

C2B Pull-ups – Athlete must start from a dead hang with elbows fully extended – no bent elbows at the bottom. Chest must touch the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. Athlete must touch chest to bar on every rep if doing Rx’d – not just a few of them.

Go as fast as possible and get as many rounds as possible with legit form! If your form doesn’t meet movement standards post your rounds under scaled.

e.) Cash Out – Finish Strong!

Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel

It’s Monday….you know the post weekend nutrition question.
Which one was stronger? Which one one the battle?
-willpower
-taste buds

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon – February 1, 2014
Pick up your flyer at the gym and get signed up now.

“Be strong. Live honorably and with dignity. When you don’t think you can, hold on.”
-James Frey

Hope that your Thanksgiving was great! Let’s get the week kicked off right! What can we do to help you reach your goal this week?

be strong!
Jay and Janice