Reminder - Membership dues by April 2. Thank you.
“But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed. We all, like sheep, have gone astray, each of us has turned to our own way; and the LORD has laid on him the iniquity of us all.”
- Isaiah 53:5-6
Football is like life - it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
-Vince Lombardi
“I would prefer even to fail with honor than to win by cheating”
-Sophocles
If an athlete will cheat on one rep or one whole round in order to look better then they will cheat on anything or anyone. Integrity is important!
Today's WOD
Please read the movement standards below for todays workout.
3 minute AMRAP with a 1 minute rest for 5 rounds of:
3 Push press (135/75)
5 Strict, dead hang pull-ups
7 T2B (toes to bar)
Each 3 minute AMRAP begins with a 100 meter sprint.
Please make sure that you are 100% sure of the movement standards before the WOD starts. If you are not sure please ask.
Movement Standards:
Push press - Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.
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 is acceptable for this workout. This is for every rep - not just a few of them.
T2B/Toes to bar - Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.
Do not be satisfied with poor form in order to get a faster time. You will benefit more from a slower time with full range of motion. Dont cheat yourself. Remember, your time (no matter how fast or what you log on the whiteboard) does not impress anyone if the form is sloppy.
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 135 or 75 pounds but, if your press, pull-ups or T2B 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
Yard Sale - Saturday at CF864 at the gym from 7:30a.m. - 11:30a.m. Bring a table and all of the treasures that want to sell.
I may puke. I may bleed. I might even cry. But I will not quit. Ever!
BE STRONG!
Jay and Janice
No comments:
Post a Comment