Friday March 30, 2012

CROSSFIT864


“For our sake he made him to be sin who knew no sin, so that in him we might become the righteousness of God.” 
-2 Corinthians 5:21


Be not anxious about what you have, but about what you are.
-Pope Gregory I

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

“If you need music to motivate you, go find something else to do.”
-Josh Everett (when asked if he needed the music on to start his workout)


Warm-up posted on whiteboard - grab a piece of PVC when you arrive and get some movement going. Remember that a warm-up should get your heart rate up so make sure that you run or jump rope. We will allow a minimum of 15 minutes to warm up and get prepared for the workout. If you saw a need for improvement in your handstand push-ups on Thursday then you should include them (or handstand holds) into your warm up. Also take advantage of this time to work on a weakness (your goat) ...double unders, overhead squats, etc. Don't act like you are scared to spend some quality time preparing for the hard work ahead.


Complete 2 Rounds for time:
Unbroken - 3 L Pull-ups followed by 6 T2B followed by 3 Pull-ups, any style 
(goal = complete all reps without coming off the bar)


Unbroken - 3 Clapping Push-ups followed by 6 Hand Release Push-ups followed by 3 Clapping Push-ups. 
(goal = complete all reps without breaking push-up position, not dropping to knees)


Rest 2 Minutes:


Complete 4 Rounds for time:
10 Power Clean and Jerk/Press 
Run 400 Meters


Load - select a weight that challenges you based on your strength level. Score for this workout = time and load used. Recommended - Guys 135, Girls 95
The bar starts on the ground, must clean to rack position and jerk or press overhead (no snatches) return to floor each rep.


The greatest thing is, at any moment, to be willing to give up who we are in order to become all that we can be.
-Max De Pree


Proud of your hard work this week!


BE STRONG!
Jay and Janice