TUESDAY, SEPTEMBER 27, 2011

Wednesday September 28, 2011

CrossFit 864

Today’s schedule: 5:15a.m./9:00a.m.

“But seek first the kingdom of God and his righteousness, and all these things will be added to you
-Matthew 6:33

The 4C’s
Concentration, confidence, control and commitment (the 4C’s) are generally considered the main mental qualities that are important for successful performance in most sports .
Concentration – ability to maintain focus
Confidence – believe in one’s abilities
Control – ability to maintain emotional control regardless of distraction
Commitment – ability to continue working to agreed goals
Which of these do you need to work on?

Warm up – as a group.

Today’s WOD – For time

10-1, 1-10 Reps of:

Kettlebell Swings (24kg./16kg.)
Supine Ring Pull Ups

How do I perform a Supine Ring Pull Up?
To perform Sup 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.

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook. 

Great job on the 5K Run Tuesday! You guys showed up and cranked it out. Showing up and doing the WOD – this is what makes CrossFitters such well rounded athletes and shows that they have a true commitment to their sport. 

You guys rock!

BE STRONG!
Jay and Janice