WOD - 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
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Whats your best Cindy - How many rounds? Today is the day to crush a PR!
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups (CF style)
15 Squats
"Cindy and Santa got in the Eggnog"
For the "Beast" Go for 30 minutes total and wear your weighted vest on the last 10 minutes. Go for a PR on the RX'd Cindy (20 minutes)
RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the following standards.
Movement standards:
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.
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. CrossFit style push-ups, release hands from the ground on each rep.
Squat - you must reach proper depth. 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 have a problem with hitting the proper depth on squats then we prefer that you not become dependant on having a med ball under you. If you are not sure of your depth when squatting then you need to have a marker to get to depth (see squat standards) but not NOT to bounce off of.
-Rip on Breathing
http://www.youtube.com/watch?v=QkeN_fkXrdE
But when the right time came, God sent his Son, born of a woman, subject to the law. God sent him to buy freedom for us who were slaves to the law, so that he could adopt us as his very own children. -Galatians 4:4-5
A person always doing his or her best becomes a natural leader, just by example.-Joe DiMaggio
Today's off the wall fact that probably means nothing to anyone is:
The modern Athens Marathon commemorates the run of the soldier Pheidippides from a battlefield at the site of the town of Marathon, Greece, to Athens in 490 B.C., bringing news of a Greek victory over the Persians. Legend has it that Pheidippides delivered the momentous message "Niki!" ("victory"), then collapsed and died, thereby setting a precedent for dramatic conclusions to the marathon.
When the modern Olympic games were inaugurated in 1896 in Greece, the legend of Pheidippides was revived by a 24.85 mile (40,000 meters) run from Marathon Bridge to Olympic stadium in Athens. Traditionally the final event in the Olympics, the first organized marathon on April 10, 1896 was especially important to all Greeks. Greece was hosting those first modern Olympic Games. The Greeks had yet to win a medal, and had one final chance to bring glory to their nation. Twenty-five runners assembled on Marathon Bridge. The starter mumbled a few words and fired the gun, and the race was on. "The excitement of the crowd waiting at the finish line at the newly constructed replica of Athens' ancient stadium was beyond description" writes the Greek historian Quercetani. Spiridon Louis, a Greek postal worker from the village of Marusi and veteran of several long military marches, crossed the finish line a full seven minutes ahead of the pack. His time was 2 hours, 58 minutes, 50 seconds for the 40 kilometer distance (average pace of 7:11 minutes per mile). When it was all over nine runners finished, 8 of them Greeks. The host nation was ecstatic, and the marathon was born.
At the 1908 Olympic Games in London, the marathon distance was changed to 26.2 miles to cover the ground from Windsor Castle to White City stadium, with the 2.2 miles added on so the race could finish in front of royal family's viewing box. This added two miles to the course, and is the origin of the Marathon tradition of shouting "God save the Queen!" (or other words relating to the Queen) as mile post 24 is passed. After 16 years of extremely heated discussion, this 26.2 mile distance was established at the 1924 Olympics in Paris as the official marathon distance.
Today, marathons have become a running tradition throughout the world. Yet the annual Marathon at Athens, where it all began, has a tradition and an appeal like no other. In 1996, the 100th anniversary of the modern Athens Marathon, more than 3,000 runners from every part of the world gathered to run in the footsteps of Pheidippides.
As so many people find excuses during this busy time of the year NOT to make it to the gym I am very impressed that most of the CrossFitters that I know are the opposite and rarely miss a WOD. If you truly enjoy what you do and look forward to the challenge that each workout brings then you somehow find a way to work it into your daily schedule. On the other hand if you look for excuses or ways to miss workouts then you can just as easily go that route. So many will wake up on January 1, 2011 and think "I have got to get in shape" and they will swarm the fitness centers making it virtually impossible to find an empty treadmill or elliptical trainer. The regulars will be glad when the new years fitness resolutions wear off (usually by the end of February...where most have become bored with their routine or have seen absolutely no results) and the regulars can have their treadmills back. We are proud of so many of you that have been very consistent in your training and you have seen some really great results. I say this very often and emphasize the fact that CrossFit is not all about weight loss - there are many programs out there that specialize in that. At CrossFit 864 our goal is for you to become a strong, fit, well rounded athlete. As a result of becoming more fit you will see those desired results such as weight loss, a reduction in body fat and a overall increase in your fitness levels. This does not come easy and requires a lot of hard work. So many want a quick fix and are not willing to put forth the effort day after day until they reach their goals. This is probably due to the fact that we are constantly being offered so many gimmicks that guarantee results with little to no effort...if any of the easy routines worked I don't think that we would be surround by such an out unhealthy and obese society. Keep up the hard work! It's the only way to accomplish your goals.
One of the many things that makes Crossfit unique is the community it creates. Athletes come together with the shared goal of self improvement and find themselves bonding through mutual pain and suffering. Lets have a good time and enjoy the 12 days of CrossFit Christmas together in a CrossFit 864 kind of way. I am planning a good "12 Days of Christmas" WOD for us and I think that you are going to like it. Santa's going to deliver some good workouts over the next week or so.
Run Training - Week 7
(1) 15 minute run - all out effort (this run is for time) go hard - this is not a jog
(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run
(3) Run 6 miles
How is your run training going?
BE STRONG!
Jay and Janice
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