CF864 Strength and Conditioning

For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.
-Ephesians 6:12-13

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.”
-Abraham Lincoln
Today’s WOD’s – start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Mobility/Skill Work

Buy In – starts as a group

WOD – Clock Runs for – 12 Minutes:

1 Ball Slam
10 AbMat Sit-ups
2 Ball Slams
10 AbMat Sit-ups
3 Ball Slams
10 AbMat Sit-ups
4 Ball Slams
10 AbMat Sit-ups
5 Ball Slams
Continue – 12 Minutes

Add a rep each round and continue as far as you can go in 15 minutes

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

Skill work – how much time do you spend working on your weakness? Any? What movements do you struggle with? Starting position (feet, hands, etc) for cleans, strict pull-ups (be strong at strict pull-ups before moving to any kipping variation), overhead press (able to lock bar out in a safe, effective manner), squat depth (do you struggle reaching parallel or below), are you leaning forward with your face looking at the ground in the bottom of your squat (tight hips, hamstrings, etc) the list goes on and on. Don’t complain if you do absolutely no skill work or mobility work. Work to stay injury free and become more efficient in your movements.
“In the course of my life, I have often had to eat my words, and I must confess that I have always found it a wholesome diet.”
-Winston Churchill

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

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Have a great Monday!

be strong!
Jay and Janice