Thursday July 7, 2011

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

“Heaven and earth will disappear, but my words will never disappear.”
-Matthew 24:35

“Faith is deliberate confidence in the character of God whose ways you may not understand at the time.”
-Oswald Chambers

WOD

Press - (Overhead Strict) 1-1-1-1-1

Rx'd = Strict (Knees locked, no hip drive)
 On the last overhead press workout some of you lost the benefit of the strict press (true test of upper body strength) by dipping just to add additional pounds on the bar. This is not proper form for the strict press, save that for workouts that call for push press or push jerk.

"Nicole"

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

Post number of pull-ups completed for each round so grab a piece of chalk to keep up with your numbers.
This workout is about max reps so don't game it, go hard and stay on the pull-up bar as long as possible.
Max reps means max reps. A "perfect" Nicole would consist of one round, because you're so good at pull ups that it takes longer than 20 minutes to max out. That means that a "better" Nicole is one with fewer rounds and more total pull ups.
When you are unable to complete a pull-up and fall off the bar - take off and run 400.

Train Hard - Train Smart

HYDRATE! It is very important. Don't play around with dehydration. In case you havent noticed - Its "Hot in the Box"

Encourage someone today by sharing a positive word.

It's a great day for a PR! Hit those overhead press hard and shoot for a big number on the max rep pull ups.

“The energy, the faith, the devotion which we bring to this endeavor will light our country and all who serve it, and the glow from that fire can truly light the world.”
-Thomas Jefferson, Declaration of Independence of the United States of America
 
BE STRONG!
Jay and Janice