CF864 Strength and Conditioning

Your word is a lamp to guide my feet and a light for my path.
-Psalm 119:105

“To walk out of His will is to walk into nowhere.”
-C.S. Lewis

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

New 3 week strength cycle starts today with Press on Monday’s and Back Squat on Thursday’s. Week 1 (5 rep max), Week 2 (3 rep max), Week 3 (test = 1 rep max)

Skill Work – Hip and Hamstring Mobility / Squat Stretch
Work on those weaknesses because they WILL show up in the WOD’s soon. Don’t wait until then to remember that you suck at it! That’s what skill work is all about….becoming a better CrossFitter. Be awesome today!

a.) Warm-up

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

c.) Strength – Press 5 RM

5 RM (rep max) Strict press = 5 consecutive reps without racking the bar

NFT – 2 X 15 One arm Kbell press (starting from KB rack position – NOT resting on top of the shoulder) 15 each arm.

d.) Conditioning EMOM -12

Even – 10 OHS (45/25) / 5 No push-up burpees

Odd – 5 L-Pull ups / 10 AbMat Sit ups

Rx’d Movement Standards:

OHS (Overhead Squat) with plate locked out overhead. Arms fully extended. Must hit parallel or below. Stay on heels – never get on your toes during the squat. Load = 45/25 plate

L-Pull ups = palms forward, arms fully extended, legs fully extended
If unable to do L-pull ups scale to the style pull up that you are able to do at your strength/fitness level. Find a weakness – add it into your skill work until it is a strength.

e.) Cash Out – Finish Strong!

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

How was your nutrition over the weekend? Which one was stronger?
-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.

Grab a training partner and get started today. We will post a training schedule each week until race day.

CrossFit 864 Marathon Training Schedule for November 18-24.

This is week two of half marathon training.

Week 2

3 days of training this week (plus CF864 WOD)

In the following order with a day of rest (from run training) in between.

Run 1. 20 Minute Tempo Run – run for 20 at 90% intensity (very hard) – This is not a set distance.

Run 2. 8 x 200 meter sprint – with a full 3 minute rest between runs. Run these all out, as hard as you can.

Run 3. Run 5 miles – moderate pace, not race pace.

O Lord, help me not to despise or oppose what I do not understand.
-William Penn

Hope that your weekend was a great one! Let’s get this week kicked off strong! What can we do to help you get closer to your goal this week?

be strong!
Jay and Janice