Tuesday April 17, 2012

CrossFit864


"Excuses or Results" you can't have both!


Owe no one anything, except to love each other, for the one who loves another has fulfilled the law.”
-Romans 13:8


I never had a policy; I have just tried to do my very best each and every day.
-Abraham Lincoln


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


Out of respect for your fellow CrossFitters (that show up on time) if you arrive after the posted time above please wait for the next scheduled workout to start. 


Today's Warm up posted on whiteboard.


This weeks "Skill Work" - work on ring holds. Get locked out at the top of the ring dip position and work on stabilizing there with a progression to L-Sits. 


Complete 10 Rounds for time: 
Go fast but focus more on your form and strength than time on this workout.


2 Floor Press (load = 90% of last 1 RM)
4 Pull-ups (palms facing out) chin completely over the bar
First 2 reps = C2B, Second 2 reps = strict, dead hang
6 Kettlebell or Dbell Swings (32kg./16kg.) American swing


This is a strength based workout. You will miss the benefits of this workout if you select a weight for the floor press that is light and does not challenge you for 2 reps.


Hit it hard and keep it legit. 


RX'd Movement standards will be covered before the workout starts.
Floor press - butt must stay on floor at all times, legs extended straight out, elbows must touch the floor each rep.


Pull-ups - Chin over the bar, full extension of elbows at the bottom (bent elbows = scaled) No rep!


Train Hard - Train Heavy - Train Smart - Have Fun


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BE STRONG!
Jay and Janice