Monday July 12, 2010

CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Hydrate today! You must drink plenty of water prior to your workout - you cannot drink enough to stay hydrated if you only drink it while you are in the gym.

Please see the movement standards below for the following workouts.

Pick your girl today - Nicole or Cindy

"Cindy"
Complete as many rounds as possible in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

"Nicole"
Complete as many rounds as possible in 20 minutes:

Run 400 meters
Max rep pull-ups
*count number of pull-ups completed each round

If you are doing either of these workouts as Rx'd you must meet the following standards on each movement:

Pull-ups / arms must be FULLY extended at the bottom of each rep - not partially bent. Chin must be completely over the bar on EVERY rep that is counted.

Push-ups / you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep.

Squat / the crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

If you do not or cannot meet the standards listed above then you should document your time/rounds as scaled and we will work on your form/range of motion until you are performing these movements correctly. Focus today on your form more than your time and you will benefit so much more from this and every workout that you complete.

We will work on the form of each of the basic movements as part of our warm-up. If you have any questions please ask - that's what we are here for. It's not fair to the others in the workout if one person completes each rep with full, proper form and the next person does half/partial reps and documents their workout as Rx'd. All of you are athletes so lets perform like one by doing the best that we can.

“Ah, Sovereign LORD, you have made the heavens and the earth by your great power and outstretched arm. Nothing is too hard for you.”
- Jeremiah 32:17

Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.
– Mark Twain

Post your rounds on CrossFit 864 Facebook. This gives everyone a chance to see where they rank on each wod.

Ready to get a great new week started? We are! ...and we look forward to seeing all of you push through another week of "Real Fitness" and getting a little stronger and a little faster each day. You going to make excuses or work hard?

Thanks for all that you do.
BE STRONG!
Janice and Jay