Tuesday August 9, 2011

CrossFit 864 – “No Whining Zone”

Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“For the LORD takes pleasure in his people; he adorns the humble with salvation.
-Psalm 149:4

It doesn’t matter how many say it cannot be done or how many people have tried it before; it’s important to realize that whatever you’re doing, it’s your first attempt at it. 
-Wally Amos

Warm-up starts promptly at scheduled time above. 
5 Burpee Penalty for each minute that you are late. 
Option – wait until the next warm-up/workout starts.

WOD – For time 3, 2, 1 Go!

Run 1200 Meters
50 Push-ups 
25 Deadlifts 

Run 800 
40 Push-ups
20 Deadlifts

Run 400 Meters
30 Push-ups
15 Deadlifts

Run 200 Meters

Rx’d
Push-ups are CF style hand release on each rep
Deadlift load = 185/125 pounds

FORM/FROM – Proper Form/Full Range of Motion. Make every rep count!

HYDRATE!

Question of the day:
What can you do for someone other than yourself today and not expect any credit or special attention for it?

Post your time/load on CrossFit 864 Facebook

How much time are you spending working on mobility and flexibility? 

BE STRONG!
Jay and Janice