Thursday August 23, 2012

CrossFit864

“Since he did not spare even his own Son but gave him up for us all, won’t he also give us everything else?”
-Romans 8:32

Promptitude is not only a duty, but is also a part of good manners; it is favorable to fortune, reputation, influence, and usefulness; a little attention and energy will form the habit, so as to make it easy and delightful. 
-Charles Simmons

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

All workouts start PROMPTLY at schedules times above. If arrive after the scheduled time please wait until the next workout starts. Please arrive in time to complete Part 1 (posted on the whiteboard) and start the strength work as a group. 

Put your name on the board under Rx'd or Scaled before the WOD starts.

Strength - Floor Press / work up to a 5 RM.

Movement standard for floor press:
Butt MUST stay on the floor during the entire rep. 
Legs fully extended during the entire rep.
Elbows must touch the floor at the bottom of the rep.

Conditioning - 

A.) Tabata - HR push-ups 20/10 (lowest # is your score)

rest 1 minute

B.) KBS - 4 minute AMRAP (24kg./16kg.)

rest 1 minute

C.) 3 x Max rep T2B 

Go Hard! 

Post WOD - Hydrate. Stretch. Refuel

Proper Form and Full Range of Motion - Don't waste your time and don't cheat yourself by doing half the rep with sloppy form just to load more weight on the bar. Keep it legit! Get the benefit that comes from doing the lift properly. 

Constantly Varied.

BE STRONG!
Jay and Janice