Monday April 11, 2011

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

“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
- Romans 5:6-8

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins

WOD

Starting as a group - Rx'd = 50 DU's or Scaled = 50 Tuck jumps or 150 Singles

Squat 1-1-1-1-1

then (starting as a group after everyone has completed squats)

AMRAP - 10 minutes of:

10 step weighted walking lunge (with kettlebell)
15 mountain climbers (straight count)
20 Abmat Sit-ups

Hydrate - Stretch - Refuel (EAT)

Work up to your 1 RM Back squat and log your weight in your training journal for future workouts where we will use a percentage or your 1 RM as your Rx'd weight. Make sure that you have a spotter when you are squatting and if you are the spotter make sure that you are paying real close attention to the person that you are spotting. If you do not feel comfortable spotting when the weight gets heavy please let us know.

Hope that everyone had a great weekend (didn't eat too much junk) and is ready for a great week of getting stronger, faster and leaner! Post your squat and amrap on CrossFit 864 Facebook. Thanks for those of you that do this on a daily basis! Do you post them all of just when you think you are at the top of the game?

Check out some of the squat videos on CrossFit 864 Facebook.

Remember, CrossFit WODs are NOT like the exercise class that you show up for at your local fitness center where you run in right at the time the class starts, spend 20 or 30 minutes crammed in a room with a group of people that you don't know doing your own thing and when it's over you hit the door. CrossFit is just the opposite - I see you guys show up early to get prepared (mentally and physically) and to motivate the group before you (and to get your strategy together as you watch the group....Hooyah!) And many stay after to kick in some MOJO for the next group. Most of you know the strengths and weaknesses of the guys and girls in the box and are always helping each other push to that next level. This is what CrossFit is about and this is why the CrossFit 864 community is such an awesome group of people...because you guys care about each other! Proud to be part of such a dedicated group of athletes (yes, athletes!) If it were easy everyone would be doing it.

All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy.

-Scott Alexander

If you lose count during a WOD whats the next number? Hint...it's not 99! Keep it tight and keep it straight!

BE STRONG!
Jay and Janice