Monday, November 28, 2011

CrossFit 864

“Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
-Colossians 3:16

“Left hand, right hand, it doesn’t matter. I’m amphibious.” 
-Charles Shackleford

Today’s Warm-up: Promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Workout starts 15 minutes after warm-up starts.

“The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground”
-Mark Rippetoe

Spend at least 5 minutes warming up your DL/selecting a DL weight.

“Sorinex 5 Minute Strategic Deadlift WOD”

Use your best strategy and load the bar for total poundage lifted in 5 minutes. You select the amount of weight and complete as many reps as possible in 5 minutes. 

Weight on bar x reps completed = Total pounds lifted

Rest 5 Minutes

5 Rounds of: 
15 Push Press or Push Jerk (95/65) 
Rest exactly 30 seconds between rounds.
Goal is to complete all 15 reps unbroken and rest no longer than 30 seconds.

Post WOD – Stretch – Mobility – Skill Work – Refuel (EAT!)

Train Hard – Train Smart

Form and Full Range of Motion on every rep!

“Just remember, somewhere, a little Chinese girl is warming up with your max.”
-Jim Conroy, Olympic Weightlifting Coach

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BE STRONG!
Jay and Janice