CROSSFIT864
“Where Real Fitness is Earned”
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
-Philippians 4:8
“These were people so hungry for love that they were accepting substitutes. There were embracing material things and expecting a sort of hug back. But it never works. You can’t substitute material things for love or for gentleness or for tenderness or for a sense of comradeship. Money is no substitute for tenderness, and power is not a substitute for tenderness. I can tell you as I’m sitting here dying, when you most need it, neither money nor power will give you the feeling you’re looking for, no matter how much of them you have.”
-Morrie (from Tuesdays with Morrie)
Today’s Schedule – warm ups start promptly as a group at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please be on time out of respect for your fellow CrossFitters. This keeps the workouts on schedule.
Make sure that you are warmed up and prepared to pull heavy weight before you get started. Do not rush into a heavy load without starting light and working up to a single rep. Strength days are slower paced so be patient and supportive of others as we train to get stronger.
Strength training is our primary focus today so show up prepared to lift “heavy stuff” off the floor!
Strength – Deadlift 1-1-1-1-1
Work up to a 1RM – Set a new PR today!
As a group:
“Deadlift and Push-ups”
Minute 1 -1 Deadlift, 1 Push-up
Minute 2 -2 Deadlift, 2 Push-ups
Minute 3 -3 Deadlift, 3 Push-ups
Continue until you run out of time or until you tap out.
Once you tap out (can’t complete a full round within the minute) you must run 100 meter sprints until the last person in the group finishes the deadlifts and push-ups.
Penalty Run = to 50 meter mark (cone) and back
Load on DL = 50% of 1 RM (today)
Push-up = CF Games style (hand release)
Train Hard – Train Heavy – Train Smart
BE STRONG!
Jay and Janice