Tuesday March 1, 2011

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

Reminder - Monthly dues by March 2. Thanks for your consideration.

WOD for time 21-18-15-12-9 reps of:

SDHP (Sumo deadlift high-pull) Load = 95/65
K2E (knees to elbows)

Movement standards - FORM and FROM (full range of motion)

See CrossFit 864 Facebook for video demos.

Sumo deadlift high-pull:
The sumo deadlift high pull is a great power developer. The lift starts with the bar on the ground as the Sumo deadlift, with a wide stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a position directly under your chin finishing with the bar above the clavicle (collar bone) and elbows above the bar. Hands must stay inside the knees. This movement is fast and moves the weight a long distance, therefore making the power output very high.

Knees to elbows:
(knees must touch elbows on every rep if you are doing the workout Rx)
The hips are at the same height as the shoulder at the top of the movement.

What defines Rx'd WOD?

Doing a workout as prescribed means that you've completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete's level of fitness increases over time, their name will be posted more and more as "Rx'd" workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.

Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 95 or 65 pound SDHP's but, if your knees to elbows fall short of full range of motion - you won't earn the "Rx" on the WOD. Rx'd, prescribed dosages refer to loads, range of motion standards, and completed number of reps.

Train Hard - Train Smart

“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.” - 2 Timothy 1:7

“I do not at all understand the mystery of grace - only that it meets us where we are but does not leave us where it found us.”
-Ann Lamott

Today's off the wall fact that probably means nothing to anyone is:
The busiest stretch of highway in the U.S. is New York's George Washington Bridge.

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice