Tuesday July 5, 2011

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

“What joy for the nation whose God is the Lord, whose people he has chosen as his inheritance.”
-Psalm 33:12

Many politicians are in the habit of laying it down as a self-evident proposition that no people ought to be free till they are fit to use their freedom.  The maxim is worthy of the fool in the old story who resolved not to go into the water till he had learned to swim. 
-Thomas Macaulay

Warm-up

Deadlift 1-1-1-1-1

Work up to a 1 RM DL. We are working toward a max effort single. Do not get caught up too much in the 5 x 1's Just keep loading the bar until you are pulling as much weight off the floor as possible. This is where form is very important (just as it is in all of the other lifts that we do.) We will work through light sets with you as a warm-up and make sure that each of you are dialed in. Plan on working on your set up with pvc as a group.

If you are behind on your strength work from last week then try to catch up this week. Next week will be a off week/make up week for strength so you can even spend next week catching up if you dont get it this week.

WOD - For time: Rx'd = unbroken reps on all exercises
Unbroken means that you cant rack the squat bar until all reps are complete, you cant come off of the pull-up bar and you cant put the kettlebell down until all reps are complete. 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 aditional 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.

1 Mile Run

3 Rounds of:
15 Front squat (135/85)
10 Dead hang pull-ups (strict - no kip)
15 One arm kettlebell press - each arm (35-45/20-30)
(Strict = knees do not bend, no hip drive)

100 Meter lunge with plate locked overhead (45/25)

Time ends when you finish the lunges.

WOD - Scaled/Modified Option for new CrossFitters

1 Mile Run/walk at your pace

3 Rounds of:
15 Goblet squat (w/kbell)
10 Ring rows
15 One arm press - each arm (as much weigth as you can handle)

100 Meter lunge (plate overhead) if you are unable to hold plate overhead do them without weight.

Jay or Janice will scale or modify the workout even more based on individual fitness levels.

Train Hard - Train Smart

Hit this one hard!

HYDRATE! Plenty of water during the day. This will get you through the WOD today.

My God! How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!
-Thomas Jefferson

If you need protein we ordered a couple of extras and have a really good deal (great price/high quality) if you are interested. Also, new summer color t-shirts in the box and they are going fast (almost gone) so check in with Gunny on those.

BE STRONG!
Jay and Janice