Thursday March 25, 2010

CrossFit 864 WOD
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

21-15-9 reps of:

SDHP (115/75)
Wall Ball Shots

http://www.youtube.com/watch?v=BC_eRZW3p2A

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
– Romans 6:23

“It is no use saying, “We are doing our best.” You have got to succeed in doing what is necessary”
-Winston Churchill

“It’s not the size of the dog in the fight but the size of the fight in the dog”
-Mark Twain

21-15-9
Remember that the 21-15-9 format is a short and very intense metcon. Push yourself through every single rep as hard as you can go trying to rest as little as possible between exercises. If you push yourself 100% you will know it at the end of the 9th rep of wall balls! If you can carry on a conversation throughout the workout then you need to increase your intensity.

FORM and FROM (Full Range of Motion) on each rep. Don’t waste your time counting the sloppy reps because they benefit you very little.

BE STRONG – Failure is NOT an option!
Janice and Jay

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