Thursday May 5, 2011

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

“Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.”
- 2 Chronicles 7:14

On persevering prayer: "I look at a stone cutter hammering away at a rock a hundred times without so much as a crack showing in it. Yet at the 101st blow it splits in two. I know it was not the one blow that did it, but all that had gone before."

Warm-up start as a group at the scheduled time. Workout start as a group! Everyone starts together. If you are late please wait on the next workout to start. There are still way to many that come in and stand around and do not get prepared (warmed-up) for the workout. We have said many times that it's not "if" you get injured it's "when" and we do not want to see that happen to any of you. Please take this seriously. Would you put a race car out on the track without warming it up and fueling it up? Don't answer that....maybe you would.

WOD

(A)
400 meter run at slow warm-up pace

2 Rounds of:
1 minute of bar hang stretch
1 minute of deep squat stretch

2 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Incorporate your own stretching / mobility drills.

We will spend approximately 15 minutes on (A) before we start the Overhead press

(B)
Overhead Press (strict) 3-3-3-3-3

(C)
5 Rounds for time:
5 Curtis P's (95/65)
10 T2B (toes to bar)
200 Meter sprint

Train Hard - Train Smart

"Friday Night Lights" WOD May 13 at 6:00p.m. (this is the only workout on 5-13) Who's in? We need to know and we need you to go to the list already started on CrossFit 864 Facebook. Only 2 have responded so far. Please let us hear from you. Details to follow.....you can be sure that we are going to have a good time!

http://www.facebook.com/pages/CrossFit864/120616656262

Hope that everyone is having a great week!

BE STRONG!
Jay and Janice