Post your time on CrossFit 864 Facebook. See movement standards for this workout.
WOD for time:
"Fran"
21-15-9
Thrusters (95/65)
Pull Ups
What is your best Fran time? Go for a PR today!
Remember - Rx is more than a weight! Make every rep count.
Form / Full Range of Motion
Movement Standards for this workout:
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. 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 for this workout. This is for every rep - not just a few of them.
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.
If you cant or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx. This keeps the competition on an even playing field for the best time. You can knock out about 2 to 1 partial rep thrusters if you don't go to proper depth.
Better is one day in your courts than a thousand elsewhere; I would rather be a doorkeeper in the house of my God than dwell in the tents of the wicked. For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless. LORD Almighty, blessed is the one who trusts in you. -Psalm 84: 10-12
"Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way."-Jim Courier
Today's off the wall fact that probably means nothing to anyone is:
A quarter has 119 grooves on its edge, a dime has one less groove.
Lot of hard working going down in the box today! Turkish Get ups, Deadlifts, T2B, DU's - what a great way to kick off the week. Always challenge yourself when you see low reps (3,5,7) especially on the basic moves that build strength (squats, deadlift, overhead press, etc.) and power. Don't load the bar with the same weight that you use for a set of 15 reps when you are only doing 5 reps. These are the workouts that we focus on building strength. Go heavy!
"The only one who can tell you 'you can't ' is you. And you don't have to listen."- Nike
How's your nutrition this week? Are you filling your body with junk and hoping to burn it all off during the wod? It's not going to happen! ...and your body is not going to be prepared for the next workout if you do not refuel. Whats your idea of quality nutrition? What are you eating post wod? Post your comments of CF 864 Facebook.
BE STRONG!
Jay and Janice
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