Monday March 7, 2011

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

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

"LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done wonderful things, things planned long ago.”
- Isaiah 25:1

There is nothing with which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.
-Soren Kierkegaard

Today's off the wall fact that probably means nothing to anyone is:
On this day March 7, 1857 Baseball decides 9 innings constitutes an official game, not 9 runs.

Todays WOD

"Fran"

21-15-9 reps, for time:

Thrusters - 95 pounds/65 pounds
Pull-ups

Movement standards for Rx'd

Thrusters
The bar starts on the ground. The athlete must bring the bar to the rack position and complete a front squat with the crease of the hip clearly below the top of the knee and then drive the bar over head into the locked out position with the arms, hips and knees all at full extension. The ear must be visible from the side at lock out.

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.
 
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.
 
I posted the following last week but want to make sure that everyone understands the principals behind Rx'd.
 
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 pounds but, if your thrusters or pull-ups 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

Check out CrossFit 864 on Facebook. Thanks to those of you that keep the page alive by posting your WODs!

Hope that everyone had a great weekend and got plenty of family time and a little extra rest to kick off a strong week of CrossFitting. I hope that Curtis P has finally let all of your sore legs and hammies get back to normal so we can work them hard agian real soon.

Thanks for all that you do.

BE STRONG!
Jay and Janice