CrossFit 864
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Born Again to a Living Hope - Blessed be the God and Father of our Lord Jesus Christ! According to his great mercy, he has caused us to be born again to a living hope through the resurrection of Jesus Christ from the dead,”
-1 Peter 1:3
Many people are in a rut and a rut is nothing but a grave - with both ends kicked out.
-Vance Havner
Break the pattern of your routine
Routines have their purpose. Many people like them, as they give us some comfort and security. However, sometimes it gets too comfortable and thus lead to a lack of action. Which is what the rut is all about. So one thing you can do is to disrupt your routine. Do things in a different manner than you are accustomed to. Do something “out of the box”. Different is refreshing, and you need something fresh to boost you out of that rut. It can be something really simple such as merely getting up on the other side of your bed or moving your desk or furniture around, but anything that demonstrates that “this is a new & different situation”, and any new situation creates an opportunity. Use this new opportunity to break free from that rut. In CrossFit "routine is the enemy" that is why it is such an effective method of training. Are you stuck in such a rut that it totally ruins your day if one thing gets you out of your daily routine? Do you park in the same place at locations that you go to on a daily basis? Do you have to sit in a certain seat to feel like you are in the right place? Do you do the same things every day, every week not because you have to but simply because you can't handle the thought of a change? Some routines have a place - be bold today and break out of the ones that don't (Just for a day.)
Warm-up starts promptly at scheduled times above. See you then!
Reminder - October dues by October 2
Today's WOD
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges
Rx'd =
No assistance or bands on handstand push-ups.
Chest must touch the bar on every rep on C2B Pull-ups.
24 Total steps on lunges. Knee must touch the ground on every rep (close to the ground does not count as Rx)
Train Hard - Train Smart
He that is good for making excuses is seldom good for anything else.
-Benjamin Franklin
Post your time on CrossFit 864 Facebook.
After watching some of you doing Curtis P's I see a lot of room for work on getting the bar in the rack position as some of you are holding the bar in front of you (doesn't touch your chest at all....ouch on the wrist and elbows!) You press (punch) the weight out in front of you, not back and locked out overhead and knees that didn't get to the ground on any of the lunges. When you hear coaching cues during the WOD such as get the bar back, knee to the ground, etc. try to make an effort to improve on your form as you complete the workout. Guys, spend some time doing mobility drills and ROM work - it will help you get better! That's what it's all about. Thanks for your hard work!
BE STRONG!
Jay and Janice
Reminder - October dues by October 2
Today's WOD
Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges
Rx'd =
No assistance or bands on handstand push-ups.
Chest must touch the bar on every rep on C2B Pull-ups.
24 Total steps on lunges. Knee must touch the ground on every rep (close to the ground does not count as Rx)
Train Hard - Train Smart
He that is good for making excuses is seldom good for anything else.
-Benjamin Franklin
Post your time on CrossFit 864 Facebook.
After watching some of you doing Curtis P's I see a lot of room for work on getting the bar in the rack position as some of you are holding the bar in front of you (doesn't touch your chest at all....ouch on the wrist and elbows!) You press (punch) the weight out in front of you, not back and locked out overhead and knees that didn't get to the ground on any of the lunges. When you hear coaching cues during the WOD such as get the bar back, knee to the ground, etc. try to make an effort to improve on your form as you complete the workout. Guys, spend some time doing mobility drills and ROM work - it will help you get better! That's what it's all about. Thanks for your hard work!
BE STRONG!
Jay and Janice
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