Thursday December 20, 2012

CrossFit864 Strength and Conditioning

She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.
-Matthew 1:21

"The only one who can tell you 'you can't ' is you. And you don't have to listen."
- Nike

Today's 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 promptly at times above.

"A Frogman's Christmas"

For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
Run 3 miles

This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

WOD - Thanks to Mark Divine / SEALFIT

RX'd = Do NOT partition the WOD.

Dead hang / strict pull-ups - any grip
Push-ups / hand release
Sit-ups / Unanchored (Full ROM. No slouching!)

This workout has been a Christmas tradition at CF864 for the last few years and we look forward to hitting in hard today!

"It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek

In case you haven't figured this out already - this workout is going to be a little longer than the average. Don't let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx'd then you should work hard, set a good steady pace and try to maintain that throughout. If you have have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Don't show up for this workout on an empty tank because you will definitely bonk before you finish.

Paleo for the day: Coffee-Rubbed Steak
All I can say is...if it includes Coffee and a BIG slab of red meat it has to be good! Oh and don't settle for weak, wimpy coffee! Go for the strong, bold stuff!
http://paleomama.com/?p=216

Friday December 21 Schedule - No 6:15p.m. workout. Christmas Party tonight.

Have a great day!

Failure is not an option! BE STRONG!

Janice and Jay