Tuesday October 2, 2012

CrossFit864 Strength and Conditioning

Be on your guard; stand firm in the faith; be courageous; be strong.
1 Corinthians 16:13

"Courage is doing what you're afraid to do. There can be no courage unless you're scared." 
-Edward Vernon Rickenbacker 
(1890-1973) American fighter ace in World War I and Medal of Honor recipient.

Today's WODs start at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - October Dues (No later than October 1)
Effective October, 2012 - $10.00 fee on all dues after October 3.
Thank You!

Buy In 

WOD - Complete as many rounds in 15 Minutes:
Rx'd =
Sprint 100 Meters (50 meter mark and back)
15 Floor Press (135/65)
5 C2B Pull-ups

Cash Out 

Rx'd - Just to make sure that everyone understands what Rx'd means.
If a WOD is Rx'd at a set weight...that's the Rx'd load. If you take away or add it's not Rx'd it's modified / scaled. The same goes if you use equipment other than what is indicated on the WOD. Proper form and full ROM (range of motion) are just as important when doing Rx'd WODs. When other CF864 athletes come in throughout the day and look at the times, scores, loads on the whiteboard they can compare the same amount of work to what they are about to do. Posting those stats on the whiteboard is a huge part of CrossFit and it helps others gauge their workout. 

Have a great Tuesday!

BE STRONG!
Jay and Janice