Tuesday June 7, 2011

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

“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
-Ephesians 3:17-19

“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.”
– Harriet Beecher Stowe

Warm-up as a group (Posted on the whiteboard)
All WODs start as a group so please be on time and get ready so that we can keep the workouts running according to schedule.

20 SDHP (65/95)
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/25lb DBs)
50 Toes to bar
100 meter Overhead walking lunge (45/25lb plate)
200 meter Sprint

This is a chipper workout. At Go, all athletes begin with SDHP and complete all reps before moving to the next exercise. Complete the exercises according to the order they are listed in. The overhead walking lunges are 50 meters out and 50 meters back. The sprint is 50 meters out, 50 meters back, 50 meters out and 50 back to the finish line. There is no time cap on completing the workout. This is a CF864 twist on the Regional Individual 6 Workout.

Train Hard – Train Smart

Great to see you guys pushing very hard on the strength work! The single rep squats looked good on Monday with some really strong lifts and of course lots of PRs at the end of the day. It looks like ya’ll are enjoying getting stronger and testing your strength on the one rep max days. Getting stronger is going to make you a better CrossFitter so try to push yourself and really get into the strength based workouts. Another thing that I have been seeing and I really like is the fact that many of you are really working on getting your form dialed in and not settling for just anything to call a rep or counting partial reps (pull-ups where you don’t get your chin over the bar or a press that didn’t get locked out all of the way or a squat that you only went halfway down on, not opening hips on box jumps, raising your butt off the floor on bench or floor press, you get the idea….sloppy form! No REP!) Don’t count those reps! Go back and make it right.

BE STRONG!
Jay and Janice