Thursday June 28, 2012

CrossFit864


“For whoever wishes to save his life will lose it; but whoever loses his life for My sake will find it.”
-Matthew 16:25


Don't matter how much money you got, there's only two kinds of people: there's saved people and there's lost people.
-Bob Dylan


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


Today's Workout  
Part 1 Posted on whiteboard


Part 2 - Strength - Week 1 of strength cycle
Floor Press 5-5-5-5-5


Movement Standards on Floor Press: No Exceptions if RX'd
-Butt MUST stay on the floor during entire rep 
-Legs fully extended
-Elbows must touch the floor at the bottom of the rep
-Arm fully extended/locked out at the top of the rep
-No Rep if you fail to meet any of these movement standards


Safety:
-Lifter make sure that you have a spotter
-Spotter make sure that you are paying attention
-Do not touch the bar unless it stops moving or the lifter indicates that he or she wants to you to help them rack the bar.


Part 3 - Conditioning - For time
100 Kettlebell Swings (32kg./24kg.) 


Rx'd = American swings 
Goal on swings - complete AFAP in as few sets as possible. Post the number of times that you stop your swing and count a penalty for each time. 5 burpee penalty for each break. Penalty to be done after all swings are complete.


Part 4 - Abdominal Strength
50 Knees to elbows - in as few sets as possible.
Sub - if you are unable to complete knees to elbows do 100 AbMat sit-ups.


Train Hard. Train Heavy. Train Fast. Train Smart


Have a great day!


BE STRONG!
Jay and Janice