CrossFit864
“Just as our bodies have many parts and each part has a special function, so it is with Christ’s body. We are many parts of one body, and we all belong to each other.”
-Romans 12:4-5
"As you put into practice the qualities of patience, punctuality, sincerity, and solicitude, you will have a better opinion of the world around you."
-Grenville Kleiser
Today's Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Today's Workout - "Part A" starts promptly at the scheduled times above.
The details of the workout will always be explained prior to the workout. If you have any questions or you are unsure about the movement standards, rep format, etc. please ask the coach that is leading the WOD not the person standing next to you with a puzzled look on their face. Please listen up...we need your attention for a few minutes as we cover the workout. We are here to provide you with the coaching that you need to complete each and every workout in the safest and most effective way possible. We want to see you getting stronger, faster and healthier. We don't want to see you get injured due to poor form or failure to properly prepare for the work ahead of you. This is what happens when you don't take the warm up seriously.
Post your name on the board prior to the WOD starting.
Strength - Deadlift / Work up to your 3 RM
FORM! Do not bounce reps - This is sloppy form.
How heavy did you go for 3 reps during the last deadlift cycle?
Conditioning - "Diane"
Rx'd =
21-15-9 Reps of:
225 Pound Deadlift
Handstand Push-ups
Movement Standards:
Deadlift:
This is a traditional deadlift with the hands outside the knees. No Sumo deadlifts. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
This is a traditional deadlift with the hands outside the knees. No Sumo deadlifts. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.
Bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is not permitted. Both of these represent poor form.
Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the feet on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the feet on the wall. Keep that strong hollow position and don't allow your back to bow/sag throughout your midline. If your form doesn't look like this please post your time under scaled.
Scale - If you are unable to do the Rx'd load, scale to a challenging weight.
Girls - see CF864 Rx'd DL load recommendation posted at gym.
Are you coachable?
What's your weakness? How much time are you spending making it your strength? How much time are you spending on mobility/flexibility work?
Train Hard. Train Heavy. Train Smart
BE STRONG!
Jay and Janice
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