Friday October 14, 2011

CrossFit 864


Nobody ever said it was easy.


For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.
-Jeremiah 29:11


To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” 
-Mike Gafka


Warm-up 


Today's WOD


The clock will start - spend 5 minutes working on a weakness (or 2)
example - double unders, overhead squat, strict pull-ups, handstand holds, squats (there is a lot of need for squat therapy in the box), etc. You know your weak areas so mix them up and lets focus on them today and make them our strong points.


Partner up - 2 Man teams


Complete as many rounds as possible in 15 minutes as a team


Partner #1 - Farmers walk (AHAP) 100 meter (50m and back)


Partner #2 - Complete as many rounds as possible until your partner returns.
3 Box Jumps
3 Ball slams 


Definition of AHAP (as heavy as possible) = eyes about to pop out when you pick it up! If you can carry the weight and talk (or whistle a tune) then it's too light...grab another one. Get out of the habit of saying "this is how much I use" start bumping it up a pound or two every chance that you can while still utilizing good, safe form. We will not sacrifice form just to increase the load - this is a recipe for injury and that's the last thing that we want.


Big shout to all of you that came all week and didn't "Cherry Pick" the easy ones, fun ones or whatever means you use to decide if you are going to skip because it doesn't suit you. Proud of your hard work! Thanks, we appreciate you!


Train Hard - Train Smart


He replied, “Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.”
-Matthew 17:20


What can you do today to encourage someone around you?


BE STRONG!
Jay and Janice