Thursday January 12, 2012

CrossFit864


“Out of my distress I called on the LORD; the LORD answered me and set me free. The LORD is on my side; I will not fear. What can man do to me?”
-Psalm 118:5-6


A life lived with integrity - even if it lacks the trappings of fame and fortune is a shinning star in whose light others may follow in the years to come
-Denis Waitley

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


Warm-up be prepared to spend some time getting ready to deadlift. Do NOT risk injury by rushing into this lift without a thorough warm up. It is a great exercise when performed properly but it's also an exercise that can create problems for you if you are not prepared and focused on what you are doing. Many of you spend time working on mobility, range of motion drills and light reps of the lift that we are doing that day. We recommend that you follow the warm up posted on the board and include any extra work that you need during pre and post workout. Please be patient if you reach your 3 rep max before the others in your workout since some move up in weight at a slower pace than others. Please remember that CrossFit training is generally fast paced but it is not designed to be a run in grab a quick workout and back out the door in 20 minutes or less. On strength days the pace moves a little slower to allow each person to work up to a heavy load. Thank you for your understanding. 


Strength: Deadlift 5-5-5-5-5


Metcon - Starts as a group


15-12-9 Reps of:
Deadlift - Load = 80% of today's 5 RM
T2B
Ring Dips or Bar Dips (both are Rx'd)


Goal = all reps unbroken


Post WOD - Hydrate / Stretch and ROM Drills / Refuel


Train Hard - Train Smart


He that cannot forgive others breaks the bridge over which he must pass himself; for every man has need to be forgiven
-Thomas Fuller


BE STRONG!
Jay and Janice