CrossFit 864
Today's schedule - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"And to the angel of the church in Laodicea write: 'The words of the Amen, the faithful and true witness, the beginning of God’s creation. Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.”
-Revelation 3:14,20
Give thanks for what you are now, and keep fighting for what you want to be tomorrow.
-Fernanda Miramontes-Landeros
Warm-up as a group. The workout will start 15 minutes after the warm-up begins (see schedule) All WOD's will start on time so that everything will move along in a timely manner. 5 Burpee penalty for each minute that you are late.
This week at CF864 is going to focus on squats. After last week it is obvious that we have a real need for some squat therapy and back to basics on the fundamentals of the squat. Recently there have been a lot of movements that don't even resemble a squat - they look more like a hybrid good morning or something with a bend at the hips but not at the knees. It's time to go back to squatting to a medicine ball and doing squat therapy against the wall to help us correct some of the form issues. If you don't like squats or you don't like being coached in proper form then you might not enjoy this week in the box. If you are open minded and coachable then it might be a good week to for you to build a squat that is safer and more efficient. If you have been CrossFitting for any amount of time at all then you have have heard "form and full range of motion" many times. Never become satisfied with poor form. Spend time on your mobility and range of motion drills.
Today's WOD
Deadlifts 5-5-5-5-5
Go for a 5 RM DL PR today
Day #1 of Squat Therapy
15 Wall squats
10 Minute Squat Test (see video on CrossFit 864 Facebook)
50 K2E (Knees to Elbows)
50 Air squats to Medicine Ball (touch butt on med ball)
50 Weighted Sit-ups (holding plate,dbell,etc) AHAP
Train Hard - Train Smart
BE STRONG!
Jay and Janice
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