CrossFit864

Jesus Foretells His Death a Third Time 
“And as Jesus was going up to Jerusalem, he took the twelve disciples aside, and on the way he said to them, “See, we are going up to Jerusalem. And the Son of Man will be delivered over to the chief priests and scribes, and they will condemn him to death and deliver him over to the Gentiles to be mocked and flogged and crucified, and he will be raised on the third day.”
-Matthew 20:17-19

The resurrection gives my life meaning and direction and the opportunity to start over no matter what my circumstances.
-Robert Flatt

Today’s Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Constantly Varied – Show up and do the work!
-CrossFit

Warm-up

Skill work this week – one leg squat (pistol) and/or handstand holds

Reminder – April dues (by Monday April 2) Thank you!

CrossFit Hero Workout “Del”

For Time:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees
Sub for med ball = sandbags (grab one and run)

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

There is still work to be done on “Push Press” or any overhead press as far as that goes. If you can’t lock the bar out overhead in full extension then you need to spend time in your warm-up/post workout focusing on shoulder mobility – it does help. If you don’t, can’t (unable to for whatever reason) perform a movement with full ROM (range of motion) then please make sure that you post your time under “scaled” until you can perform the movement as RX’d. It is not fair to the guys/girls that complete full reps to compare times under RX’d to an athlete that’s completing partial reps. Shortened ROM (snappy, punching, presses in front of your head) versus full range of motion reps are easier and faster to complete. Poor form also increases the risk of injury and we do not want to see you injured. The same goes for squats and any other movement (exercise) as far as that goes. Let’s work on it guys! Spend a little time getting better at what you do. We are striving for quality.

Post Workout – Hydrate. Mobility/Stretch. Skill. Refuel

Entry forms are in the gym. Get signed up early to get the discount entry fee and to guarantee your shirt size.
Pump and Run – May 5, 2012 
Bench Press and 5k Challenge

Post your time on CrossFit864 Facebook

If you want a “Headsweats Visor” let Gunny know NLT 5:00 Tuesday afternoon. $22 each

“Upon a life I did not live, upon a death I did not die; anothers life, anothers death, I stake my whole eternity.”
-Horatius Bonar

BE STRONG!
Jay and Janice