Friday September 30, 2011

CrossFit 864


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


“For everyone who does wicked things hates the light and does not come to the light, lest his works should be exposed. But whoever does what is true comes to the light, so that it may be clearly seen that his works have been carried out in God.”
-John 3:20-21


"What this power is, I cannot say. All I know is that it exists...and it becomes available only when you are in the state of mind in which you know exactly what you want...and are fully determined not to quit until you get it."
-Alexander Graham Bell


Are you dedicated and determined?


CrossFit is about constantly varied training, we train for the unknown and the unknowable. The art behind constantly varied and random programming prepares you to be able to perform in a broad range of tasks.

One of the main characteristics of constant variation is the use of very different loads, time domains and movements. Sometimes you are performing short, heavy workouts like 5 sets of single deadlifts. Other times you are doing a long, heavy workout such as Linda. Cindy is long and light, while Fran is usually short and relatively light. Many times exercises are combined and one is about endurance and stamina, while the other is about strength and speed. Athletes adapt to such a diverse program because it is broad and ignores no aspect of fitness.

Constant variation is one of the foundations of the CrossFit program, and by allowing that principle to influence your training, you will be on the path to high levels of general physical preparedness. By following the CrossFit methodology you should be prepared to complete workouts of all ranges because you have not specialized in one area and you are willing to learn and work on new skills. Do you think that any of the CrossFit Games competitors work as hard as they do to make it to the top, travel to California for the event and say "I'm not competing today because I don't know what the workout is yet - I'll wait until it's posted and then decide if I like it or not." 

You will get the full benefits of CrossFit when you understand that the benefits are in the movements with large doses of intensity added in. Do this and you can be a true firebreather! But you have to show up for the WODs!


Reminder - October dues (By October 2) Thanks guys!


Warm up


Today's WOD - For time:


1 x 50 DU's or Singles x 4


4 Rounds of:


5 Man Makers
10 Strict Pull-ups (Deadhang - No kipping)
15 One Arm OH Squat w/ Dbell (use one of the dbells used for man makers)
400 Meter Run 


1 x 50 Hollow Rocks


Time stops when last hollow rock has been completed.


15 total reps on OHS and you can divide them between left and right arm as needed.


Train Hard - Train Smart


Tonight - Friday starting at 7:00p.m. we are doing 12 hours of WODs and you are invited to join us. the WODs will start on the hour and will be posted prior to each hour. Please let us know if you plan on participating.


Thanks for your hard work this week guys!


BE STRONG!
Jay and Janice