Monday March 14, 2011

CrossFit 864 - WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the times above.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
- Romans 8:28

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy."
-Og Mandino

Today's off the wall fact that probably means nothing to anyone is:

On March 14, 1879, Albert Einstein is born, the son of a Jewish electrical engineer in Ulm, Germany. Einstein's theories of special and general relativity drastically altered man's view of the universe, and his work in particle and energy theory helped make possible quantum mechanics and, ultimately, the atomic bomb.


Warm-up / Range of motion / Put your initials on the board under Rx or scaled before the workout starts
As a group (clock will start) accumulate a total of 2 minutes in the L-sit/hold position on the parallettes or rings.

WOD - 4 Rounds of:
Max reps for 2 minute on each exercise with one minute rest between rounds.
-Deadlift
-Lateral Hop Burpees
-Air squats

DO NOT drop the deadlift from the lockout position. Control and lower the weight back to the floor. By dropping it you are using sloppy form and you are performing half of the lift. Check out the video on CF 864 Facebook.

Count your reps on each exercise/round. Grab a pc. of sidewalk chalk to keep up with reps.

Load = Rx'd (135/185) Beast (155/225)

Abdominal strength as a group - 100 Abmat sit-ups for time. Go hard!

The lateral burpee is just like a regular burpee except you jump laterally over a parallette or pvc pipe. So, drop to floor, touch the chest, get up, hop sideways over a parallette, drop back down and touch the chest, get up, and jump over the parallette landing where you started.

Movement standard for squats.
Grab a med ball for your squats. This is a good chance for many of you to work on your squat form.
Your squat you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips (are you working on them?) Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps or poor form as Rx'd.


Check out the videos posted on CrossFit 864 Facebook. Post your time for this WOD.
Hope that everyone had a great weekend! Get ready to kick off an awesome week of CrossFitting!

BE STRONG!
Jay and Janice