Monday February 28, 2011

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

Guess who's back? Yes, old Curtis is in the house!
Everyone has such a love hate relationship with this barbell complex. You hate it because it just sucks so much while you are doing it and every muscle in your body is screaming for you to stop! But you love it because it feel so good when its done and you love the results that you get from your hard work.

Warm-up / Range of motion work (posted on whiteboard) grab a piece of PVC and get started when you arrive.

Today's WOD

50 DU's (double unders) (scale - singles x 4)

then -

10 Rounds of:

5 Curtis P's
10 Push-ups (CF Games style - hand release)

Rx'd= (load) 95/65

1 Curtis P = 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press.

See Curtis P video posted on CrossFit 864 Facebook. Post your time on CrossFit 864 Facebook.

Train Hard - Train Smart

The LORD is good, a refuge in times of trouble. He cares for those who trust in him
-Nahum 1:7

"Feed your fears and your faith will starve. Feed your faith, and your fears will."
-Max Lucado

Today's off the wall fact that probably means nothing to anyone is:
On this day February 28, 1940 – Basketball is televised for the first time (Fordham University vs. the University of Pittsburgh in Madison Square Garden)

If you did not do your 1 RM deadlift, max rep pull-ups/push-ups in one minute, 1 mile run for time then get with us so that we can get your numbers/time logged.

Let kick this week off in a strong CF864 kind of way!

BE STRONG!
Jay and Janice