Tuesday September 6, 2011

CrossFit 864


Today's WOD schedule: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m./7:00p.m. 
We are offering 7:00p.m. on a trial basis during September


For if you forgive other people when they sin against you, your heavenly Father will also forgive you. But if you do not forgive others their sins, your Father will not forgive your sins.
-Matthew 6:14-15


"Failure is not an option"
-Apollo 13


Warm-up starts promptly at scheduled times above. Out of respect for your fellow CrossFitters if you show up late (after the warm-up has started) please wait to get in the next scheduled workout. 


Reminder - September dues (by Friday September 2) Thanks!


Today's WOD - For time


3 Rounds of - 3 Cycles of the following:


3 Back squats at 80% of your last 1RM
7 Strict Pull-ups (deadhang, no kip)
10 Ball slams (30-40/25-30)


Complete 3 cycles = 1 round
Rest 1 minute between rounds


Rx-d = FORM/FROM - Full Range of Motion (keep it legit)
Squats - depth! Half squats = No rep!
Ball slams - full extension at the top on each rep
Pull-ups - chin over the bar, full extension at bottom (bent elbows = half rep)


Check your training journal/log for you last 1 RM squat. If you randomly select a weight that seems easy or light (comfortable) then you are not going to get the benefits that you would if you push the load. Do not get in the mindset of saying "this is how much I squat, deadlift, press, etc." try to increase your strength by increasing the load. This is a strength based metcon so make it challenging. If you have a question about your form that's what we are here for.


Check out the squat video posted on CrossFit 864 Facebook.


What's motivating you today? Why do you CrossFit?


BE STRONG!
Jay and Janice