Thursday January 19, 2012

CrossFit864


“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
-1 Corinthians 10:13

There is a slumbering inclination toward desire, which is both sudden and fierce. With irresistible power, desire seizes mastery... a secret, smouldering fire is kindled... at this moment God is quite unreal to us...the powers of clear discrimination and of decision are taken from us... the Bible teaches us in times of temptation... there is one command: Flee! Get away from it... for every struggle against lust in one's own strength is doomed to failure.
-Dietrich Bonhoeffer


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


Warm-up starts at the times above - please arrive on time.


Skill Work - TGU (Turkish Get Ups) grab a kettlebell and work on your form on the these - work them into your warm up because you are going to see them soon. Check CrossFit864 Facebook for a video.


Remember that strength is our primary focus today!


Strength - Deadlift 3-3-3-3-3 (work up to a 3 RM)


The following will Start as a group after each person has completed their 3 rep deadlift. If you reach your 3 rep max first be patient with those that take a little longer to work up to a heavy weight. Spend the extra time wisely by doing mobility work. 


What was your best 3 rep max during the last strength cycle?


Deadlifts - complete as many reps as possible in 5 minutes
Goal = max work during the time period.
Strategy - You select the amount of weight used that will allow you to produce the greatest amount of work in5 minutes.
Weight x Reps = Total # 


1 Minute Rest


Complete as many rounds as possible in 5 minutes
5 T2B
10 Ball slams


Train Hard - Train Heavy - Train Smart


A quick temper will make a fool of you soon enough.
-Bruce Lee


BE STRONG!
Jay and Janice