Thursday January 6, 2011

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

Warm-up / Mobility Work / Skill Work (OH Squat with PVC)

Complete the following for time:

20 SDHP - 2 Burpees with Lateral Hop over the Barbell
18 SDHP - 4 Burpees
16 SDHP - 6 Burpees
14 SDHP - 8 Burpees
12 SDHP - 10 Burpees
10 SDHP- 12 Burpees
8 SDHP - 14 Burpees
6 SDHP - 16 Burpees
4 SDHP - 18 Burpees
2 SDHP - 20 Burpees

After you complete the designated number of SDHP you will complete a burpee on one side of the bar that you are using then hop laterally (keeping ankles/feet together) to the other side of the bar and complete another burpee - rotate sides after each rep until all burpees are completed for that round.

Rx'd Load = 95/65
You need to base the amount of weight that you use according to your strength level. Do not sacrifice good form in an attempt to use the Rx'd weight if it is too heavy. Proper form is far more important and helps keep you injury free.

Hydrate - Stretch - Mobility Work - Refuel

“Wash and make yourselves clean. Take your evil deeds out of my sight; stop doing wrong. Learn to do right; seek justice. Defend the oppressed. Take up the cause of the fatherless; plead the case of the widow.”
- Isaiah 1:16-17

Mental toughness is many things. It is humility because it behooves all of us to remember that simplicity is the sign of greatness and meekness is the sign of true strength. Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.
-Vince Lombardi

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 6, 1976 Ted Turner purchases Atlanta Braves for reported $12 million.

Hope that you are having a good week and everyone is back in the groove and getting things done in 2011.

How much will you give today? 100%, 80%, 50%?

How can we put others needs before our own today?

Post your time on CrossFit 864 Facebook. Thank you very much to the ones of you that do this on a daily basis. Be part of the CF 864 community!

BE STRONG!
Jay and Janice