Monday September 10, 2012

CrossFit864 Strength and Conditioning

The Lord is good, a strong refuge when trouble comes. He is close to those who trust in him.
-Nahum 1:7

“...You say to God, “I have never seen you provide for me.”
God says to you, “You have never trusted Me.” 
-Corallie Buchanan

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

Today's Workout

Part 1 - Posted on whiteboard

Part 2 - "Fran"

21-15-9 reps of:
Thrusters (95/65)
Pull-ups

Rx'd Movement Standards for today's WOD:

Pull-ups - Athlete must start from a hang with elbows fully extended - No bent elbows at bottom of pull-up. Chin must come over the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep - not just a few of them. If you don't fully extend at the bottom of the pull-up (for any reason) you are doing a scaled version of this workout. 
Kipping or dead hang - your choice.

Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

If you can't or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx'd. This keeps the competition on an even playing field for the best time. You can knock out about 2 to 1 partial rep thrusters if you don't go to proper depth.

FULL ROM (Range of Motion)

Post WOD - Stretch/Mobility. Hydrate/Refuel 

BE STRONG!
Jay and Janice