CrossFit 864 WOD – 5:15a.m. / 9:00a.m.
AMRAP – as many rounds as possible in 20 minutes:
10 Dbell Floor Press
10 Supine Ring Pull-ups
100 Meter Farmers Walk
What does Supine mean?
The supine position is a position of the body; lying down with the face up.
How do I perform a Supine Ring Pull Up?
To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
The farmers walk is an incredible tool for improving your muscular endurance, anaerobic capacity, grip strength and your upper back, trap and oblique strength. It’s also great for building hip, knee and ankle stability. You can carry any awkward object or just use the heaviest pair of dumbbells or kettlebells you can find.
Cardio training is great, but by training JUST for cardiovascular endurance, you are ignoring the benefits of anaerobic strength and the fitness aspects of having an increased anaerobic capacity. You must increase your cardiovascular endurance, your functional strength and your anaerobic capacity via the performance of functional movements at high intensity.
Anaerobic capacity is. “Anaerobic” means “without air” or “without oxygen.” Anaerobic exercise is a short lasting, high intensity activity where the demand for oxygen from the exercise exceeds the oxygen supply. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. In other words, anaerobic capacity is the amount of power available to a person when their oxygen system is depleted.
It is possible to recognize when you’re using anaerobic power. Think of running a cross-country race (or any other long distance). If you were to sprint at the end of that race while your oxygen system was depleted, you would be using your anaerobic power.
This is important to those who CrossFit (and also in hundreds of other situations) as there may be a time when your oxygen system is depleted and you need additional power to jump a gap, climb a wall or perform a difficult task. Having that reserve of anaerobic power will be essential to completing that movement.
“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
– 1 John 1:7
“Man in the Arena”
It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat.”
-Theodore Roosevelt
“Citizenship in a Republic,”Speech at the Sorbonne, Paris, April 23, 1910
Encourage someone today – share a positive thought.
BE STRONG!
Janice and Jay