CrossFit 864 – WOD

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2 Man Teams:

As many rounds as possible in 20 minutes:
5 x Back Squat Men 185#, Women 95#
10 x Pull Ups
200 Meter Run

One team member is doing Pull Ups while the other is doing Back Squats. Once both have completed the required reps they switch exercises. Once both team members have completed both exercises they complete the run together as a team.

Remember the importance of: FORM/FROM (Full Range of Motion)
Your form not only determines how much you benefit from each exercise it is also very important in keeping you from getting injured while training. If you are doing CrossFit you are an athlete – I didn’t say that everyone was an Olympic level athlete, there are many levels of athletes. If you have trouble with your form on certain exercises then you should spend a little extra time doing skill work. If you have range of motion issues (cant get below parallel on your squats, cant get locked out at the top on overhead exercises, cant get your body all the way to the floor and back up on push-ups, cant get full extension in your arms at the bottom of your pull-up) then you need to spend the extra time doing range of motion work and post workout stretches. If you are going to train like an athlete then you should get the full benefit from your hard work and don’t be satisfied with just going through the motions. Train hard and train smart! If you need help just ask…that’s what we are here for. We want to see you at your best!

One of my favorite verses that has gotten me through many long, stress filled days!
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
– Philippians 4:6-7
Thankful for that one!

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

How hard are you going to work today?

CrossFit864 Cookout Friday after the last workout. Check the whiteboard at the gym for details.

BE STRONG!
Failure is not an option.
Janice and Jay