Wednesday June 30, 2010

CF 864-WOD 5:15a.m. / 9:00a.m.

Reminder – you can’t hydrate if you only consume water during your workout. It is important that you drink water throughout the day and continue to drink it during and after your wod. This is for your health and safety!

Group warm-up / Range of motion drills

7 minutes of: TGU (use the heaviest Kbell that you can handle)

5 Rounds of:
200 meter run
15 Dbell floor press
Bear crawl (length of gym – once each round)

Hydrate – continue to consume water after workout
Stretch – yes, you need it! especially if you have flexibility/range of motion issues. If you race out of the gym as soon as you hit that last rep/round you are guaranteed to be stiff and extra sore in the morning. Complaining about being sore wont help.
Refuel (eat) – This is probably the most important meal for athletes that engage in very intense workouts – CrossFit! You need to feed your body/muscles so that you can repair and be ready for the next tough day.

“The LORD will fulfill his purpose for me; your love, O LORD, endures forever— do not abandon the works of your hands.”
– Psalm 138:8

“You only ever grow as a human being if you’re outside your comfort zone.”
– Percy Cerutty

Post your results on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

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