Thursday April 28, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“For the Son of Man came to seek and save those who are lost.”
– Luke 19:10

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

All – group warm-up starts togehter so that we can keep the WODs running together and on time.

Post your heaviest OH Press and time for 5 rounds on CrossFit 864 Facebook.

Overhead Press (strict) 5-5-5-5-5

Strict = Knees and hips locked. No dip – drive the weight overhead from a fully locked position.

then

5 Rounds of:

10 SDHP (95/65)
20 Push-ups (CF style hand release)
200 Meter run

Post WOD – Hydrate / Stretch / Mobility / Refuel

How are your nutritional habits this week? This plays a HUGE role in your overall health / fitness. Don’t neglect the importance of what you eat by thinking that you can counter all of the negative stuff with an intense CrossFit WOD each day. The two go hand in hand.

Hope that your week is going good so far! Lot of hard, intense work going down in the box this week! Proud to be part of such a dedicated group of athletes!

BE STRONG!
Jay and Janice