Tuesday February 28, 2012

CrossFit864


“Little children, let us not love in word or talk but in deed and in truth.”
1 John 3:18


The pursuit of truth and beauty is a sphere of activity in which we are permitted to remain children all our lives.
-Albert Einstein


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


-All workouts start as a group at the scheduled times posted above.


WOD A.) Everyone - Posted on whiteboard


WOD B.) "Helen"
3 Rounds for time:
Run 400 Meters
1.5 Pood Kettlebell Swing x 21
Pull-ups x 12 


RX'd = 
Load for Kbells (Guys 1.5 Pood/24kg.) - (Girls 1 Pood/16kg.)
Pull-ups - unassisted (no bands for this workout) do jumping pull-ups. Make sure to get full extension at the bottom and chin over the bar on each rep.


WOD C.) Abdominal Strength - try to accumulate a total of 2 minutes in the L-hold on the parallettes or on the rings. Break up as needed but work toward a total of 2 minutes. Then get a total of 1 minute of 6 inches (flat on back with legs extended holding both feet 6 inches off the deck with toes pointed forward.


Train Hard - Train Smart


Moral excellence comes about as a result of habit. We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts
-Aristotle


Post your time on CrossFit864 Facebook today


Helen is one of our favorite girls so we hope that everyone can make it today and I hope that it's a PR day for you! What's your best Helen time?


Monday was a great start to a new week! Thanks!


BE STRONG!
Jay and Janice