Thursday July 29, 2010

CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(* 9:00a.m. and 5:15p.m. - only workout with childcare)

In an effort to keep each workout on schedule it is important that we get started on time. To help make this happen please arrive at the scheduled times and start your warm up (posted on the white board) when you arrive. We will allow 10-15 minutes max for the warm up and to allow everyone time to get their equipment set up for the workout and start no later than half past the hour. There will be exceptions to this when we need to spend more time making sure that everyone understands the workout and has their form dialed in on the movements. Thanks for understanding when this happens. Please be respectful of others that are on schedules and need to start on time. If you arrive after the workout starts please wait until the next scheduled workout to begin. We appreciate your understanding...Thank you!

Are you tired of hearing this yet? HYDRATE!

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
- Philippians 3:14

People who never achieve happiness are the ones who complain whenever they’re awake, and whenever they’re asleep, they are thinking about what to complain about tomorrow.
-Adam Zimbler

Please read the movement standards below for each exercise.

"2 Minute Test"

2 minutes of each:
Jump rope singles
Push-ups
Jump rope singles
Squats
Jump rope singles
Sit-ups
Jump rope singles
Pull-ups
Jump rope singles
Kettle Bell Swings (1pood/1.5pood)

Score is reps completed.
Jump rope singles are “rest” and do not count in your rep total.

Hydrate / Stretch / Refuel (EAT)

FORM / Full Range of Motion

All reps must be full range of motion to be counted. If you do not complete each rep using full range of motion then you need to list your reps as scaled on the white board. Full range of motion requires more energy and takes more time to complete vs. partial/half reps. So it's only fair to compare your score with others that are performing the workout in the same manner.

If you are doing this workout 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 on all of the exercises 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 rounds and you will benefit a lot more from this workout which will help you on your quest to becoming a better athlete. If you are not trying to get better then what is your goal/mission? How can we help?

If you cheat you are only cheating yourself.

Remember - A strong athlete is a better athlete.

BE STRONG!
Janice and Jay