Thursday April 29, 2010

CrossFit 864 – WOD

Warm-up/Range of motion work


5 minutes of Turkish Get Ups


25-20-15 reps of:
Kettlebell Swings (35/53)
Jumping Air Squats

Form and Range of motion are an important part of all of our training. Don’t settle for half reps unless you just want half of the benefit of it.

Today’s workout –
Jumping Squats: Work toward getting low (at least parallel or below) and explode on the jump getting as high off the floor as possible on each rep. It takes a lot more energy to complete full reps. If you are lacking flexibility and have tight/stiff hips, etc then maybe you will benefit from hip mobility drills, squat therapy (squatting against the wall) range of motion work.
KBell Swings: When performed properly the kettlebell swing works the entire posterior chain and builds explosive strength and power in the hips. Focus on using your hips to generate the power for the swing – this is a very explosive movement.

The TGU is a highly functional movement that requires all of the muscles of the body working together in order to accomplish the task. Everyone understands that deadlifting properly and pulling respectable numbers is going to make you strong and the Turkish Get up will accomplish the same type of strength when programed into your training.

If you think you can judge others, you are wrong. When you judge them, you are really judging yourself guilty, because you do the same things they do. God judges those who do wrong things, and we know that his judging is right. You judge those who do wrong, but you do wrong yourselves. Do you think you will be able to escape the judgment of God? He has been very kind and patient, waiting for you to change, but you think nothing of his kindness. Perhaps you do not understand that God is kind to you so you will change your hearts and lives. But you are stubborn and refuse to change, so you are making your own punishment even greater on the day he shows his anger. On that day everyone will see God’s right judgments. God will reward or punish every person for what that person has done. Some people, by always continuing to do good, live for God’s glory, for honor, and for life that has no end. God will give them life forever. But other people are selfish. They refuse to follow truth and, instead, follow evil. God will give them his punishment and anger.
-Romans 2:1-8

“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just go through the pain no matter what happens”
-Arnold Schwarzenegger

Get signed up for “CrossFit 864 Kids Camp” by Friday in order to receive the discount price.

Work hard today to be your best.
Janice and Jay

Leave a Reply

Your email address will not be published. Required fields are marked *