Tuesday July 12, 2011

CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m. (NO 5:15a.m. today)

My father taught me, “Take my words to heart. Follow my commands, and you will live. Get wisdom; develop good judgment. Don’t forget my words or turn away from them. Don’t turn your back on wisdom, for she will protect you. Love her, and she will guard you. Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment.
-Proverbs 4:4-7

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-Aristotle

Warm-up

WOD - AMRAP 20 Minutes of:

6 SDHP - Sumo Dead High Pulls (95/65)
12 Push Press (95/65)
Run 200 meters


Bring the bar from the ground to the rack position for the push press.

Dont use poor form! Dont become satisfied with bad form, lower the amount of weight used if needed and spend some time working on mobility and flexibility drills. How many of you will say "I cant get locked out in proper form because of __________fill in reason" but you never spend any time working on the problem. It's no big honor to be the fastest in the box if your form stinks on all of you reps. Would your reps count if you were being judged at a CrossFit event (sectionals?) if not, why count them in your own box? Legit reps!

SDHP - Remember the Sumo stance = feet out wide, elbows high (above the bar) if your elbows are low and below the bar then your form needs some work. Back flat and tight.

Sumo Deadlift High Pull video:
http://youtu.be/MTafqGjSeXk

Push Press - if you are pushing the bar out in front of you and not back and locked out to full extension you need to work on your form. Those short, choppy reps out in front of you are not good reps!
Push press = Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.

Push Press video:
http://youtu.be/h6oQLMcTGTo

Post your WOD on CrossFit 864 Facebook

Have a great day!

BE STRONG!
Jay and Janice