CROSSFIT864

“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.”
-Matthew 7:7-8

Conflict cannot survive without your participation. 
-Wayne Dyer

Training Schedule – Group warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength – Floor Press 1-1-1-1-1 

Form = Legs fully extended during the lift. Elbows must touch the floor and elbows must fully extend (locked out at the top) of every rep. Do not count short, choppy rep that you punch out in a sloppy style. 

Work up to your 1 RM today. Try to set a new PR. Remember that strength is our primary focus today. Stop limiting yourself by having a number (load on the bar) already set in your mind. Come prepared to push yourself hard and encourage each other to push hard! Remember to spot each other closely but never touch the bar while it is moving up (this is not a team exercise) and assist getting the bar back into the rack if the bar starts down or the lifter indicates that he/she cant make the lift. Pay close attention to each other on these heavy lifts. Remember that strength training moves slower than the conditioning work so please be patient if you reach your 1 rep max before everyone else….we do not want to rush anyone through the heavy lifts. If you finish early don’t just stand around, spend the time doing mobility work or skill work. Excited about new PR’s that will be hit on this lift! Listen to the coaching cues today.

PR=Personal Record
1 RM=1 Rep Max

Top 3 Reasons for Strength Training
1- To Get Stronger
2- To Get Stronger
3- To Get Stronger

Then – Starting as a group (at the scheduled times)

AMRAP – 12 Minutes:
200 Meter Sprint
5 Ring Push-ups
10 Jumping Air Squats

Train Hard – Train Heavy – Train Smart

CrossFit 864 Half Marathon Training  
Week 12 (January 23-29, 2012)

Run Schedule:

(1) Run for 90 minutes – easy pace (document distance in your training journal)

(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint – Not a jog. 
Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!

(3) Run 8 miles

How is your training going? How can we help?

Easy or Effective – Which one do you want?

BE STRONG!
Jay and Janice