Thursday April 14, 2011

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

“for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus.”
- Romans 3:23-24

The greatest pleasure in life, is doing the things people say we cannot do.
-Walter Bagehot

Today's WOD

Everyone - please post your initials on the board before the warm up and list your time for the workout before you leave. By the end of the day the competitive CrossFitter are interested in how they compare to the others throughout the day. Show a little team spirit!

Warm-up as a group (posted on whiteboard) spend at least 15 minutes getting prepared for the work that you are about to do. Again, please don't come in and swing your arms in a circle 2 or 3 times and then stand around with the "I'm ready" look....we do not want you to get injured and believe me you don't want to get injured! This is why we put so much emphasis on the warm up. A warm up is not a good warm up if you don't get your heart rate up so take your pick and either run or spend some time jumping rope then go through some range of motion work, etc.

Floor Press 1-1-1-1-1

then

Tabata Deadlift

then

5 x 50 Meter Sprints

Go for broke on the floor press today! Work up through several sets and the last one needs to be a one rep max, a weight that you can complete without a spotter touching the bar. Make sure that you pay close attention if you are doing the spotting on the floor press. When you are pressing your legs need to be fully extended as you press to a full lockout on each rep. What was your heaviest weight on the 3 rep floor press last week? You need to exceed that amount as much as possible. Log your 1 RM for future workouts where we will use a percentage on that amount.

The weight on the Tabata Deadlift should be as heavy as possible. Your score for Tabata is the lowest number of reps completed in one 20 minute cycle. Post that number along with load used on the whiteboard.
For example, if you do 8 reps for the first 7 rounds but then on the 8th round you can only do 5 reps, 5 is your score. Push the limit but the goal is to have the highest score. Must be full legit reps! No rounding up to the next closest number.

Challenge for the deadlift: Guys complete as many reps as possible with 315 pounds and girls 185 pounds.

Sprints = all out for 50 meters for time. These will start as a group. Sprint to 50 meter mark and use the walk back to the starting line for recovery. Go hard! Post your fastest time out of the 5.

Check out some of the videos on CrossFit 864 Facebook that cover everything from grip to spotting techniques for a safe and effective lift. Post your WOD stats while you are there.

Have a great day today.

Train Hard - Train Smart

BE STRONG!
Jay and Janice