Monday July 25, 2011

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


“Good will come to those who are generous and lend freely, who conduct their affairs with justice.”
-Psalm 112:5


"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature." 
-John D. Rockefeller 


Back Squat 
3-3-3-3-3


WOD for time:


"Helen"


3 rounds for time:
400 meter run
21 KBS (1.5 pood/1 pood)
12 Pull Ups


Post WOD - Hydrate.Stretch.Refuel (How much of this will you do today?)


Train Hard - Train Smart


3 rep set means that you complete 3 reps without racking it. If you complete two reps and go back and get one more rep that is not a 3 rep set, that's 2 reps. Catch a breath, get back under the bar and get 3. If you cant or don't (for whatever reason) squat to or below parallel then don't continue to load the bar with weight doing partial squats. Instead, spend some time figuring out why you are cutting your squats short and work on the problem. Is it tight hips or tight hamstrings that will not allow you to get down low enough or is it the fear that you cant get back up with the weight once you get down there? Spend some time working on your mobility drills and spend plenty of time in the deep squat stretch. If you take the time to work on it I promise it will get better. 


It's Monday! Time to work off all of that bad stuff that you loaded up on over the weekend. Yea, I know it was good then but you are going to have to pay for it today! Come to the box ready to do hard work! Looking forward to seeing you!


Is it going to be a PR day? What's your best Helen time? When you arrive at the gym put your initials on the board along with your best Helen time so far. Helen is one of our favorite classic "girl WODs" ....come ready to crush it. 


Post your heaviest squat and Helen time on CrossFit 864 Facebook


BE STRONG!
Jay and Janice