CF864 Strength and Conditioning
Think about the things of heaven, not the things of earth.
-Colossians 3:2
“Focus on giants – you stumble. Focus on God – Giants tumble.”
-Max Lucado
Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1
Thank you very much!
Skill work – Shoulder mobility / Ankle mobility
a.) Warm-up (spend at least 15 minutes before the buy in)
b.) Buy In (starts at the time above)
c.) Strength – Bench Press 1RM
Bench Press – Work up to a heavy single
FORM! No Bounce! If it’s not strict it’s not legit!
NFT – 2 X 15 Dips (ring or bar – your choice)
No bands – If you can’t do unassisted dips then spend this time working on holds (hold lockout for max time at the top of the dip.) Build your strength.
d.) Conditioning
In 5 minutes complete as many KBS as possible:
Rx Load = 24kg./16kg. American style (OH)
Break up reps as needed based on your strength/fitness level
CrossFit Games Movement Standards for Kettlebell Swings:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.
Kettlebell swings that do not meet movement standards are considered scaled.
2 Minute Rest –
AMRAP – 5 Minutes
5 DU’s (x3 scaled to singles)
5 Box Step-ups
Rx Step-ups = (24/20) 5 each leg/alternate each step. No weight
e.) Cash Out – Finish Strong!
Form – work hard to get better.
Post Workout – Hydrate. Mobility. Stretch. Skill. Refuel
Grab a cold “Kill Ciff” and a Whey Protein for Post WOD recovery.
Under Armour Hoodie order – See details (color, etc.) on CF864 News board at gym. Check with Gunny if you have any questions. If you plan on ordering we need to know by Thursday afternoon (Nov. 7) Thanks!
The jealous are troublesome to others, but a torment to themselves.
-William Penn
What are you most thankful for today?
be strong(er)!
Jay and Janice