Tuesday October 11, 2011

CrossFit 864 "No Whining Zone"


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


“Get all the advice and instruction you can, so you will be wise the rest of your life. You can make many plans, but the Lord’s purpose will prevail.”
-Proverbs 19:20-21


Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.
-Wayne Dyer


Warm-up Starts promptly at scheduled times above. 


"Cindy"


AMRAP in 20 minutes:


5 Pull-ups
10 Push-ups
15 Squats


Rx'd = Full Range of Motion on ALL reps. It's about quality!



Pull-ups - chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up - if you don't fully extend (for any reason) you are doing a scaled version of this workout. Kipping or strict, dead hang accepted. Sloppy, Partial reps = No rep!


Push-ups - A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted off the floor on each rep.

Squats - Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped - keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don't complete the squat to at least parallel then list your time under the scaled list. Grab a med ball and squat to it if you are not sure whether you hit full depth on your squats. No exceptions. This keeps it fair for everyone. Go deep.


Train Hard - Train Smart


Post number of rounds completed on CrossFit 864 Facebook. Remember if you lose count during a WOD ...the next number is always 1. Grab a piece of chalk and mark each round as you complete it. Tip - 1 round = 1 mark! 


Hope this is a good day for you hope that you have fun with "Cindy" today! This is one of the classic CF Girls and a great one to gauge your progress. What's your best Cindy so far? 


"Integrity is telling myself the truth. And honesty is telling the truth to other people."
-Spencer Johnson


BE STRONG!
Jay and Janice