Tuesday March 27, 2012

CrossFit864


"No Whining Zone"


What Is Faith? Faith means being sure of the things we hope for and knowing that something is real even if we do not see it. Faith is the reason we remember great people who lived in the past. It is by faith we understand that the whole world was made by God's command so what we see was made by something that cannot be seen. -Hebrews 11:1-3

“For every minute you are angry you lose sixty seconds of happiness.” 
-Ralph Waldo Emerson


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please arrive on time for the workout. If you are late wait until the next scheduled group starts.


All workouts start as a group. PLEASE listen to the instructions/details about the workout before it starts. We will start the workout after approximately 15 minutes of warm up and getting bars loaded. 


Complete 2 Rounds for time:
25 DU's or Sub x 3 Singles
10 One arm Kbell Press (work on locking out overhead in full extension)
5 Pull-ups (palms facing out) when you complete the last pull-up hang from the bar for a 30 second count. 


Rest Exactly 3 Minutes (from the time the last person finishes)


Complete 21-15-9 Reps - AFAP:
Floor Press (load = your body weight on the bar)
Strict Pull-ups (dead hang/no kip/ any hand position)
Chin over bar on every rep and full extension at the bottom (NO bent elbows)


864 Challenge Mode - throw your weighted vest on for the pull-ups.


RX'd is more than a prescribed weight. You must use Full ROM (range of motion) or post your workout under scaled.  


Floor Press
Have your bar loaded before the 2 rounds start. If you can't floor press your body weight for one rep then go as heavy as possible. If you load the bar with a weight that is easy (comfortable) and you press through the reps unbroken you will miss the benefits of this type of workout. It is meant to be challenging so don't scale to the point that you blast through it in 5 minutes without a lot of effort. If you need assistance (lift off) out of the rack then you should partner up into 2 person teams. Remember not to touch the lifters bar unless it starts back down or the lifter indicates that he/she cannot complete the lift.

“People are just as happy as they make up their minds to be.” 
-Abraham Lincoln

Post your workout on CrossFit864 Facebook

How much ya bench? How fast ya run?

CrossFit Pump and Run - Saturday May 5, 2012 

Bench Press & 5k Run Challenge (flyers/entry forms will be in the gym soon)

Check with Gunny if you need supplements (protein powder, etc.) Also, special on CF864 sweatshirts while they last.

Thanks for your hard work already this week! Lot of great effort on Curtis P's Monday. 

BE STRONG!

Jay and Janice