Thursday February 9, 2012

CrossFit864


"Constantly Varied"


Love Your Enemies 
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.”
-Matthew 5:43-45


“A friend is one who has the same enemies as you have”

-Abraham Lincoln


"You never really know your friends from your enemies until the ice breaks"
-Eskimo Proverb

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


Warm up / Skill Work (Pre WOD) - Everyone must do a "legit warm up" before every workout! Not 30 seconds of swinging your arms in a circle and saying I'm ready to go. Please don't come in and just stand there....get started. Warm up is posted on the whiteboard. Add your weakness into your warm up today (suggestions: toes to bar, knees to elbows, strict pull-up, overhead squat, double under, getting full extension on your overhead press, squat depth, etc.) Please be patient once you have are ready because others might need a little more time to get prepared. This is not CrossFit864 Express!    


Reminder - February dues (by Feb. 3) Thank you!


Strength - Press 5-5-5-5-5


Work up to a 5RM on Strict Overhead Press 


Starting as a group-


Every 30 seconds for 10 Minutes complete:


1 Power Clean
5 Strict Pull-ups (dead hang/no kip)


Penalty = 3 Handstand push-ups each time that you are unable to complete all reps within 30 seconds. All penalties done after after the 10 minutes.


RX'd Load on Cleans - Guys at least 135 / Girls at least 95. Go with as much weight as you can handle for 1.


Pull-ups (guys and girls) If you can't do a strict or unassisted pull-up do jumping pull-ups. No bands on this workout. Bands are OK to learn with (in the beginning) but you should not rely on them. Work on getting those unassisted pull-ups.


FORM, FORM, FORM! 


Is your form great on all exercises? Is your (ROM) great? Is your mobility / flexibility good? If not, how much time are you spending on it? I only see a few folks working on this on a regular basis. 


2012 CrossFit Games Open Workouts will begin on February 22, 2012. We will post the workout each week from February 22 - March 25. Check out the 2012 CrossFit Games site for information.


BE STRONG!
Jay and Janice