Thursday April 19, 2012

CrossFit864


“because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved.”
-Romans 10:9-10


He who created us without our help will not save us without our consent.
-Augustine


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


Warm-up for today posted on whiteboard. Come in and get started on the warm-up so that we can start the strength work and keep the workouts flowing on schedule. Big thanks to those of you that do this!


Post those numbers on CrossFit864 Facebook. It's an awesome way to keep our CF864 connected and to give others a gauge of how they did on the WOD. It is not bragging it's just being part of the CF864 community. Thanks to those of you that post each day and keep the page alive.


Strength - Press 1-1-1-1-1


Be focused on working up to a 1 RM and do not worry as much about the number of sets that it takes to get to that point. The 5 singles listed above are a guide to help you progress up to a heavy weight but not intended to limit you from continuing if it takes 6 or 7 sets. Don't count every warm-up set that starts with an empty bar. We want you to get out of the mindset of "this is how much I  do" ....Let's get stronger today! The strength work today is our primary focus and the conditioning work is secondary.


Good FORM! Full Range of Motion!


Starting as a group complete, for time:


50 Strict Press @ 50% of today's 1 RM (heaviest load)
Run 1 Mile


Each time that you rack the bar complete 15 Air Squats (DEEP) If you do shallow squats (above parallel) the penalty for that is 15 burpees. Get depth on those squats. Can't get low? Are you spending time in the squat stretch pre/post workout?


Your time stops when you return from the run.


Looking forward to an awesome day in the gym!


Thanks for all of your hard work this week. Results are not free - they are earned! 


BE STRONG!
Jay and Janice