Tuesday August 16, 2011

CrossFit 864


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


“For if we live, we live to the Lord, and if we die, we die to the Lord. So then, whether we live or whether we die, we are the Lord’s.”
-Romans 14:8


Christians are like teabags, you don't know what they're really like until you put them in hot water.
-Chip Ingram


Warm-up (posted on whiteboard)


Today's WOD


21-15-9 Reps of:
Floor Press - Bodyweight on bar
Pull-ups


Movement Standards for RX'd


Floor Press - Legs fully extended and butt must stay on the floor during the press. If your butt comes off the floor you are using hip strength and not upper body strength to move the bar up - this is poor form and we are not testing hip strength today. Elbows must come in contact with the floor on each rep. 


Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up (this is a half rep.) Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or kipping is acceptable for this workout, your choice.


FORM/FROM - Good Form and Full Range of Motion


Train Hard - Train Smart


BE STRONG!
Jay and Janice