Thursday October 20, 2011

CrossFit 864


"Constantly varied, functional movements executed at high intensity."


Remember the "varied"....be flexible this is CrossFit! 


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


“Take delight in the LORD, and he will give you the desires of your heart.”
-Psalm 37:4


Do you wish to rise? Begin by descending. You plan a tower that will pierce the clouds? Lay first the foundation of humility.
-Saint Augustine


Warm-up (Starts promptly as a group at scheduled times above - not 10 minutes after that.) Show respect to your fellow CrossFitters that arrive on time and get warmed up and are ready to go.....unless you don't mind them waiting on you. Thanks!


Today's WOD


Strength cycle (week 2)


Press 3-3-3-3-3


Try to hit a 3 RM PR by the last set. 
Strict Overhead press


Everyone's form is looking a lot better on the strict press and we see a lot less tendency to want to dip and drive - save that for the push press, jerk WODs. 


Pushing the bar out in front of you - NO REP
Not locking out overhead - NO REP


Train Hard - Train Smart


“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.”


Are you interested or committed? Do you cherry pick the WOD's? That will help you determine which category you fall into.


Post your WOD on CrossFit 864 Facebook


It's awesome to see you guys doing hard work and pushing it past the pain this week! Stronger each day!


BE STRONG!
Jay and Janice