Friday April 29, 2011

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.

“You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.”
– Philippians 2:5-8

A certain amount of opposition is great help to a man. Kites rise against, not with the wind.
– John Neal

My thoughts on “Keeping it Legit”
With the CrossFit Games Open Workouts going on there has been a lot of discussion among the CrossFit community about cheating during workouts. Are you willing to sacrifice your integrity over a rep, a minute, a round or even one second to make yourself appear to be better than you actually are? What are you going to gain? If you are willing to cheat on something as insignificant as a workout then where do you draw the line on when to be honest? Lets be real here, if you have been doing CrossFit for any amount of time then you have some amount of competitiveness about you. You might not be the type that has to be the top dog on every workout and you might only be competing against your last PR but whatever your personal position might be you want to know that your time/score is being compared to the others on the whiteboard based on the same amount of work. One thing about CrossFit that really appealed to us from the very beginning was the type of people that it attracted – people with morals that are motivated, hard working, honest, loyal, trustworthy, and the list goes on. This is what CrossFit 864 is based on and we plan on keeping it that way! CrossFit in general is designed to be able to look back at past workouts and evaluate your progress so if you never have accurate statistics how do you know if you are getting better at what you are doing? Ok, Enough said. Lets keep it real guys.

I am different from Washington; I have a higher, grander standard of principle. Washington could not lie. I can lie, but I won’t.
-Mark Twain

Warm-up starts together as a group. Out of respect for others Please be on time so that we can keep the workouts on schedule.

For time:

Rx’d =
30 Rep Back Squat – at your body weight
60 K2E – knees to elbows
Run 1 Mile

Train Hard – Train Smart

Try to load the squat bar with your body weight for today’s WOD. This is about getting stronger. Do not put a limit on your strength by saying I only squat _______X number of pounds (fill in the number – usually a comfortable weight.) You might not be able to complete 30 unbroken reps but you can do as many as possible until you complete 30. If there is no possible way to you can complete one quality rep with this amount of weight then go AHAP (as heavy as possible) and make strengthening your squat one of your goals.

BE STRONG!
Jay and Janice