Tuesday January 4, 2011

CrossFit 864 "No Whining Zone"
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Will we see you in the box today?

Get motivated!

Post your workout on CrossFit 864 Facebook.

If you didn't see Mondays blog (1-3-2011) regarding warming up before WODs, children in gym, goals for 2011, etc. please check it out. Thanks.

Warm-up / Range of Motion Drills - Spend enough time getting your body prepared for the workout. Do not rush it and do not get started until you spend some time getting ready. We do not want to see you get injured as a result of poor preparation.

Train Hard - Train Smart

3 x Max rep pull-ups
Complete as many pull-ups as possible without coming off the bar. Rest as needed between the 3 sets. Any grip is acceptable, kipping or dead hang - your choice. Go hard! Hang on, work that grip strength and mental toughness that allows you to hang on past the pain.

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.

then -

50 Reps for time:

"Curtis P"

1 Rep = 1 Clean, 1 lunge right, 1 lunge left, 1 push press

Load - 43kg / 29kg = 95/65 pounds

Post WOD:
Hydrate - Stretch - Mobility Work - Refuel
How much of this will you do after the workout or will you race out the back door after the last rep is completed? This is important and beneficial to your body in many ways so take a few minutes today.

“For the grace of God has appeared that offers salvation to all people. It teaches us to say “No” to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in this present age,”
- Titus 2:11-12

The doors we open and close each day decide the lives we live.
-Flora Whittemore

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 4, 1887
Thomas Stevens is 1st man to bicycle around the world.

We kicked the new year off in the box in a really strong way today. Hooyah!

If you are planning on running the CrossFit Half Marathon please go to www.sportoften or pick up a registration form at the gym and get signed up as soon as possible.

BE STRONG!
Jay and Janice