CrossFit864
“Search me, O God, and know my heart! Try me and know my thoughts! And see if there be any grievous way in me, and lead me in the way everlasting!”
-Psalm 139:23-24
When we surrender every area of our lives–including our finances–to God, then we are free to trust Him to meet our needs. But if we would rather hold tightly to those things that we possess, then we find ourselves in bondage to those very things.
-Larry Burkett, Money Matters
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD A.) Include your own mobility work and add in light deadlift.
When you show up please don’t just stand there…grab a piece of PVC and get started warming up.
WOD B.) Strength – Deadlift 5-5-5-5-5
WOD C.) Complete 15-12-9 Reps of:
Deadlift (75% of todays heaviest 5 rep load)
Strict Pull-ups (dead hang – no kipping)
WOD D.) 1 x AFAP
200 Meter sprint (100 and back) Fast
Max rep sit-ups (until you cant complete a full range of motion sit-up without stopping to rest. Don’t grab your knees and pull yourself up.
100 Meter sprint (50 and back) Faster (not a jog)
Max 6 inch hold (flat on back – legs extended and lift both feet 6 inches off floor and hold)
Today’s goal:
Strength is our primary focus today and getting stronger is the goal. Don’t be satisfied with deadlifting the same exact weight that you lifted the last time and the time before that. WOD C is our conditioning work not our primary focus today.
Are you extremely flexible? How much time do you spend on your mobility work? None? Spend a little time on your mobility work after the WOD. Work on those “goats” (your weakness.)
Yoga with Ashley Hibbitts this Sunday (March 11) 4:00p.m.-5:00p.m. at CrossFit864. You do not have to be a CF864 member everyone is invited. Cost is $6.50 per person. If you have a Yoga mat bring it but Ashley will have a few extras if you dont. You can grab a mat at TJ Maxx for less than 10 bucks.
Post your workout on CrossFit864 Facebook. Thanks for the ones of you that do each day…you keep the page alive.
BE STRONG!
Jay and Janice