Friday August 12, 2011

CROSSFIT Eight Six Four


Today's schedule: 4:15p.m./5:15p.m./6:15p.m.


Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?
-2 Corinthians 6:14


Aim at heaven and you will get earth thrown in. Aim at earth and you get neither. 
-C.S. Lewis


Post Cindy - Guys we have some work to do on form and range of motion. It has got to be about more than how many reps you can crank out and it should always be about quality of the work being done. You would be better off with one quality round vs. 20 sloppy rounds. Lets work to get better and not settle for less.


Pull-ups - if you cant get your chin over the bar you need to use a band or do jumping pull-ups off the box. Extend those elbows at the bottom - don't keep them half bent, this = half rep.


Push ups - whole body should rise together which means that your hips and legs shouldn't sag or come up after your chest. Take the time to watch the video (K Star Mobility WOD) on CF push-ups. The video is posted on CF 864 Facebook.


Squat - some serious need for squat therapy if you are not getting at least down to parallel. We are going back to squatting to a med ball in future squat workouts. Hips should be fully opened at the top of the squat. Spend some time working on hip flexibility.


Today's CF 864 WOD


5K Run - From gym, Rain or Shine 


See you Friday afternoon!


BE STRONG!
Jay and Janice