Thursday March 31, 2011

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

“He was despised and rejected by mankind, a man of suffering, and familiar with pain. Like one from whom people hide their faces he was despised, and we held him in low esteem. Surely he took up our pain and bore our suffering, yet we considered him punished by God, stricken by him, and afflicted.”
- Isaiah 53:3-4

Son, always tell the truth. Then you'll never have to remember what you said the last time.
-Sam Rayburn (1882 - 1961)

WOD

Watch the video on the CrossFit Games site before you do todays WOD.

Floor Press 5-5-5-5-5 (work up to your 5 RM)

then

Complete as many rounds and reps as possible in 15 minutes of:

155 pound (70 kg) Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

This is the CrossFit Games Open 11.2

http://games.crossfit.com/compete/workouts/deadlift-push-box-jump

Description / Movement Standards

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Train Hard - Train Smart

On the Floor Press partner up with someone like you did for Back Squats on Monday.
Post you weight on floor press and rounds for AMRAP on CrossFit 864 Facebook

BE STRONG!
Jay and Janice