Monday May 9, 2011

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

“Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.”
-Colossians 4:5-6

In matters of style, swim with the current, In matters of principle, stand like a rock.
-Thomas Jefferson

WOD starts as a group – please arrive on time for the warm-up/workout.

The clock will start at 9:00, 4:15, 5:15, 6:15 to begin the following.

WOD – (A)
2 Rounds of the following at a moderate/warm-up pace:
20 DU’s or 60 Singles
10 Squats (hold the last squat in the bottom position for 30 seconds)
20 Mountain climbers (straight count)
10 CF Style push-ups.

Spend 5 minutes doing PVC drills and Mobility work before deadlifts.

WOD – (B)
Deadlift 1-1-1-1-1

Today you will got for your 1 RM on DL. What is your best max effort single on the deadlift? Are you keeping up with your numbers?

WOD – (C)
15-10-5 Reps, for time:
Deadlift (load = 60% of 1 RM)
Sprint 100 Meters (to 50 mark and back)
Pull-ups (M = C2B / W = Chin over bar)

Train Hard – Train Smart

Post your heaviest load on deadlift and time on 15-10-5 to CrossFit 864 Facebook. Thanks to those of you that continue to post each day and help keep the FB page alive. Many of you enjoy knowing what the other groups are doing throughout the day and this is a great way to do it.

http://www.facebook.com/pages/CrossFit864/120616656262

Special deal today on long sleeve t-shirts. Check with Gunny to see what sizes are left.

BE STRONG!
Jay and Janice