Thursday August 18, 2011

CrossFit 864 


Today's schedule - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


"Let the one who boasts, boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.
-2 Corinthians 10:17-18


Remember that you are not called to produce successful, upwardly mobile, highly educated, athletically talented machines...Giving your children great opportunities is good; it is not, however, the goal of parenting. Christlikeness is. Above all, seek to raise children who look and act a lot like Jesus.
-Chip Ingram


Warm-up starts at scheduled times listed above. Out of respect to your fellow CrossFitters please be on time so that you can get in the WOD when it kicks off and everyone that has warmed up doesn't have to wait on you. Thanks guys!


Today's WOD


Press 5-5-5-5-5


When you see the movement listed as press it is always overhead and it is always strict. If it's different it will be indicated as push press, jerk, etc. 
Strict press means that knees and hips are locked throughout the entire movement. Some of you bend your knees and get a little dip which is poor form for this exercise and indicates that you are not strong enough to move the amount of weight that is on the bar utilizing only upper body strength. If this is the case then you should reduce the weight or complete as many quality reps as possible and then make another attempt at completing quality reps until all reps are completed. Come in today ready to do hard work! It has been a great week in the box this week - thanks for all of your hard work! You guys are awesome.


For time, complete 4 Rounds of:


20 Push press (95/65)
400 Meter run


Beast in the box = 135 push press and 20 pound vest


Train Hard - Train Smart


Post your 5 rep load and metcon time on CrossFit 864 Facebook


The great use of life is to spend it for something that will outlast it. 
-William James


Hope that your week is going well. 


BE STRONG!
Jay and Janice