Tuesday August 9, 2011

CrossFit 864 - "No Whining Zone"


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


“For the LORD takes pleasure in his people; he adorns the humble with salvation.
-Psalm 149:4


It doesn't matter how many say it cannot be done or how many people have tried it before; it's important to realize that whatever you're doing, it's your first attempt at it. 
-Wally Amos


Warm-up starts promptly at scheduled time above. 
5 Burpee Penalty for each minute that you are late. 
Option - wait until the next warm-up/workout starts.


WOD - For time 3, 2, 1 Go!


Run 1200 Meters
50 Push-ups 
25 Deadlifts 


Run 800 
40 Push-ups
20 Deadlifts


Run 400 Meters
30 Push-ups
15 Deadlifts


Run 200 Meters


Rx'd
Push-ups are CF style hand release on each rep
Deadlift load = 185/125 pounds


FORM/FROM - Proper Form/Full Range of Motion. Make every rep count!


HYDRATE!


Question of the day:
What can you do for someone other than yourself today and not expect any credit or special attention for it?


Post your time/load on CrossFit 864 Facebook


How much time are you spending working on mobility and flexibility? 


BE STRONG!
Jay and Janice