Thursday September 29, 2011

CrossFit 864


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


For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. 
-Ephesians 2:8-9


"My strength is as the strength of ten because my heart is pure."
-Lord Tennyson 

Warm-up - Starts promptly at the scheduled times above. 
5 Burpee penalty for each minute that you are late (you are not exempt.) If you stroll in late go ahead and add them up and knock them out. Be on time out of respect for your other CrossFitters and so we can keep the WODs running on schedule. Thanks for your understanding. 


Reminder October dues - by October 2nd. Thank you!


Today's WOD - Strength Cycle (Week 3) 


Floor Press 1-1-1-1-1 


Go for a 1 RM PR!


Train Hard - Train Smart


Post your heaviest floor press load on CrossFit 864 Facebook. 
Question of the day: Do you post them all or just the ones that you want everyone to see?


We want to make sure that everyone understands the concept of the strength work. When we get to the end of the cycle we are using this to measure our increase in strength and also to give us a baseline for the next cycle. This allows us to gauge our performance. You need to go hard on these days and not just go through the motions. Monday's squat day was a good example - if you went too light on your one rep max then your max reps at 50% were not much of a challenge. 20-30 unbroken reps at 50% would be considered strong. Remember that the quality of your work is very important and you have heard it said a lot that we would rather have one quality rep vs. 10 sloppy ones. A half rep equals NO rep. We want you to be the best that you can be...don't settle for less.


Have a great day guys and come prepared for BIG PR's!


BE STRONG!
Jay and Janice