Tuesday September 7, 2010

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

Post your time on CrossFit 864 Facebook.

WOD for time:

"FRAN"
21-15-9
Thrusters (95/65)
Pull ups

Feeling strong? Challenge WOD for the Beast!

"FAT FRAN"
21-15-9
Thrusters (135 pound) barbell
45 Pound Weighted Pull-ups

The following movement standards must be met if you list your time as Rx'd. If you are unable or choose to do partial reps (full range of motion) for ANY reason (any part of the exercise) then you should list your time under scaled/modified - NO excuses. It is only fair to the other athletes that are completing the same workout using full range of motion. If you have issues that prevent you from performing these movements as required then please spend time working on flexibility. There is more to Rx'd than the amount of weight on the bar and performing the workout properly is more important than your time. Scale as needed to the level that you are at.

If you are not sure about your depth - squat to a medicine ball.

Movement standards: For Rx'd
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable.

Catch your breath / Hydrate / Stretch / Refuel.

Whats your best FRAN time? Is it going to be a PR day?

“Jesus replied, "If anyone loves me, he will obey my teaching. My Father will love him, and we will come to him and make our home with him.”
- John 14:23

Just think—you don't need a thing, you've got it all! All God's gifts are right in front of you as you wait expectantly for our Master Jesus to arrive on the scene for the Finale. And not only that, but God himself is right alongside to keep you steady and on track until things are all wrapped up by Jesus. God, who got you started in this spiritual adventure, shares with us the life of his Son and our Master Jesus. He will never give up on you. Never forget that .
1 Corinthians 1:7-9 (The Message)

The way to get started is to quit talking and begin doing.
Walt Disney

Great job to all who came out on Labor Day for "Murph" what a way to honor a hero and kick off a holiday. You guys/gals rocked!

Reminder the CrossFit864 Yard Sale is October 2, 2010 @ 7am. Please let me know if you
plan on coming to sell your "stuff" - bring a table.

Body Fat Test at CrossFit 864 on October 30, 2010. Get signed up at gym.

Be Strong!
Jay and Janice