Friday December 9, 2011

CrossFit 864


“Jesus said to him, "I am the way, and the truth, and the life. No one comes to the Father except through me.”
-John 14:6


Christmas is the day that holds all time together.
-Alexander Smith


Warm-up for today's WOD start at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


"Helen"
3 Rounds for time:
400 Meter Run
21 Kettlebell Swings (24kg./16kg.)
12 Pull-ups


Option - Beast in the Box


"Heavy Helen"
Guys 32kg./Girls 24 kg. Kettlebell
Wearing 20 Pound Vest


Rx - Movement standards apply. We are looking for quality work so don't sacrifice your form for time - nobody is impressed by a fast time if the quality is sub standard. Full Range of Motion on every rep of every exercise. Keep it Legit!


Movement Standards:


Kettlebell Swings - American style (CrossFit) Kettlebell must go overhead and arms straight if Rx'd. 


Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.


Train Hard - Train Smart - Train Heavy - Have Fun


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An appeaser is one who feeds a crocodile, hoping it will eat him last.
-Winston Churchill


"Failure Is Not An Option"


BE STRONG!
Jay and Janice