Tuesday November 27, 2012

CrossFit864 Strength and Conditioning

The earth is the Lord’s, and everything in it. The world and all its people belong to him. For he laid the earth’s foundation on the seas and built it on the ocean depths. Who may climb the mountain of the Lord? Who may stand in his holy place? Only those whose hands and hearts are pure, who do not worship idols
and never tell lies. They will receive the Lord’s blessing and have a right relationship with God their savior.
-Psalm 21:1-5

“Our greatest fear should not be of failure but of succeeding at things in life that don't really matter.” 
-Francis Chan

Todays WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - starts 15-20 minutes before the buy in. 

Buy In - Starts as a group at times posted above


"Gunny"

5 rounds for time:

800 meter run
25 burpees
25 Abmat sit-ups 


Today's workout was created to honor Janice in true "Gunny" fashion.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the WOD didn't include a 26.2 mile run and 1,000 burpees for time! Just a short run, a bunch of burpees and sit-ups! 

Happy Birthday Janice!

Fast reps with good form and full ROM (range of motion) Feet must leave floor on burpees with a clap overhead. Unanchored sit-ups, at least one hand touches floor behind you on bottom of the rep. This is RX'd and anything less is scaled.

Cash Out - Don't worry ....it won't be burpees

BE STRONG!
Jay and Janice