CrossFit864
CrossFit 864 Half Marathon Training
Week 11 (January 16-22, 2012)
Run Schedule:
(1) Run 10k – moderate pace (not a jog but not a race pace)
(2) 6 x 400 meters with 2 minute rest between each run.
Make a strong effort to keep your time on the 400’s within 5 seconds of each other.
(3) Run 7 miles
How’s your run training going? Are you training solo or with a partner? Are you logging your distance/times in your training journal?
We are proud of your hard work and dedication!
BE STRONG!
Jay and Janice
POSTED BY JANICE AT 6:27 PM 0 COMMENTS
Monday January 16, 2012
CrossFit864
You do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes. Instead you ought to say, “If the Lord wills, we will live and do this or that.” As it is, you boast in your arrogance. All such boasting is evil. So whoever knows the right thing to do and fails to do it, for him it is sin.
-James 4:14-17
Remember this. When people choose to withdraw far from a fire, the fire continues to give warmth, but they grow cold. When people choose to withdraw far from light, the light continues to be bright in itself but they are in darkness. This is also the case when people withdraw from God.
-Augustine
Today’s Schedule – Warm up starts promptly at the following times:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Spend at least 15 minutes on warm up before getting started.
On strength days remember that our focus is on the strength move and getting stronger on that lift not just going through the motions. What was your last 3 rep max on floor press?
Strength – Floor Press 3-3-3-3-3
3 Reps = 3 Unbroken reps. If you do 2 reps and rack the bar then complete another single rep that is not a set of 3 it’s a set of 2 and a single.
Form – Full ROM (range of motion) = elbows all the way to the floor on each rep and elbows fully extended (locked out) at the top of the movement. No short choppy reps. Legs fully extended throughout the move.
Partner up and spot each other. Remember that the spotter should never touch the bar to assist during the lift unless the rep is obviously not going to be completed and the bar starts to go back down or the lifter tells the spotter to take the bar. It’s not a legit 3 rep set if you have assistance on a rep.
then – starting as a group
Complete the following AFAP:
50 Clapping Push ups
100 Step Ups (24/20 Box)
Guys holding a 25 pound plate /Girls 10 pound plate
Alternate legs each step – Left/Right
Run 1 Mile
Time ends when you return from the run.
Train Hard – Train Heavy – Train Smart
Post WOD = Hydrate.Stretch/Mobility.Refuel (EAT!)
Post your heaviest 3 rep load and time on CrossFit864 Facebook.
Never lose sight of the fact that the most important yardstick of your success will be how you treat other people – your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush
Take a moment to share an encouraging word with someone today!
BE STRONG!
Jay and Janice