Sunday, September 30, 2012

Monday October 1, 2012



CrossFit864 Strength and Conditioning

“And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless for the day of Christ,”
-Philippians 1:9-10

The task of the modern educator is not to cut down jungles, but to irrigate deserts. 
-C.S. Lewis

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

Reminder - October Dues (due Monday October 1)
Effective October 2012 - $10.00 late fee after October 3
Thank You!

Buy In - starts at times posted above. Arrive early enough to get your mobility work / warm up in and be ready to start. If you aren't warmed up when the buy in starts - wait until the next WOD starts.

Strength - Back Squat Work up to a heavy single - 1 RM

This is the day to test yourself and see how the last 2 weeks have benefited your strength program. If you are unable to reach proper depth (parallel or lower) then you should spend more time working on mobility than loading a bar and doing partial reps. If you are partnered up on a squat bar make sure that you are paying attention to the person squatting and make sure you call our partial reps. Push each other today and lets see a lot of PRs! What was your heaviest load on the last squat cycle? Are you logging those numbers in your training log? You will need them as a reference when we do percentages of your strength work. 

Conditioning - 4 Rounds of:
25 Step OH Walking Lunge (45/25 pound plate)
25 Floor Wipers (45/25 pound plate)
25 Weighted sit-ups (45/25 pound plate) unanchored

Cash Out - Finish Strong

Constantly Varied to keep you out of those ruts!

Hope that your week is off to a great start.

BE STRONG!
Jay and Janice

Friday, September 28, 2012

Saturday September 29, 2012


CrossFit864 Strength and Conditioning

“The person without the Spirit does not accept the things that come from the Spirit of God but considers them foolishness, and cannot understand them because they are discerned only through the Spirit.”
1 Corinthians 2:14

Man is what he believes.

-Anton Chekhov


Saturday a.m. WOD starts at 0830

Have a great weekend!

BE STRONG!
Jay and Janice

Thursday, September 27, 2012

Friday September 28, 2012



CrossFit864 Strength and Conditioning

Constantly Varied 

“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”
-Matthew 6:33

“The weak fall, but the strong will remain and never go under!”
-Anne Frank

Today's WOD: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - October Dues (by Monday October 1) 
Effective October - $10.00 Late fee after October 3
Thanks!  


Check out the "UNBROKEN" tees at the gym.

Buy In - 
starts promptly on the clock at the times above.
Arrive early enough to get warmed up, get your bar loaded for bench or floor press and be ready to go at 15 after. The buy in goes immediately into 15-12-9...clock will keep running.

15-12-9 reps of:
Bench Press / Floor Press (bodyweight)
Pull-ups (strict dead hang)
Box Jumps (24/20)

Your choice - bench or floor press (both Rx'd)

Movement Standards on Floor Press/Bench Press: 
-Butt MUST stay on the bench/floor during entire rep 
-Legs fully extended on floor press
-Elbows must touch the floor at the bottom of the rep on floor press

-Bar must make contact with chest on each rep
-Arm fully extended/locked out at the top of the rep

-No bouncing on bench press
-No Rep if you fail to meet any of these movement standards


Movement Standards on Pull-ups:
-Athlete must start from a hang with elbows fully extended 
-No bent elbows at bottom of pull-up. 
-Chin must rise above the bar to complete the rep. 
-Any grip on bar is acceptable for this workout.
-Strict, dead hang with no kip
-This is for every rep - not just a few of them. 

Movement Standards on Box Jumps:  
-Both feet must leave the ground at the same time and land on the box at the same time. 
-Athlete must fully extend hips and knees on the box.
-Jump off or step off box - your choice

Don't compromise and settle for poor, sloppy form just to get a faster time. "Do hard work" and keep it LEGIT!

No Exceptions / Excuses on Form if RX'd

Cash Out - Included in your time

Show up strong today!

What's your goal? Are you getting closer?

Check us out at CrossFit864 on Facebook

Friendship is unnecessary, like philosophy, like art... It has no survival value; rather it is one of those things that give value to survival.
-C. S. Lewis


Have a great Friday...

BE STRONG!
Jay and Janice

Wednesday, September 26, 2012

Thursday September 27, 2012


CrossFit864 Strength and Conditioning

Constantly Varied

“For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.”

-Hebrews 10:30-31

"Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new business. Not to forgive is to yield oneself to another's control... to be locked into a sequence of act and response, of outrage and revenge, tit for tat, escalating always. The present is endlessly overwhelmed and devoured by the past. Forgiveness frees the forgiver. It extracts the forgiver from someone else's nightmare."  
-Lance Morrow

Reminder - October Dues (by Monday October 1) 
Effective October - $10.00 Late fee after October 3
Thanks!  


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

Buy In - starts promptly on the clock at the times above.

Strength - Press 3 RM

Conditioning - Completes as many rounds in 10 minutes:
3 Push Press (load = heaviest load on 3 rep strict press)
10 Weighted Step ups

Buy Out - As a group

Challenge yourself today... Be stronger than you were yesterday!

Train Hard - Train Heavy - Train Smart

Check out the new "UNBROKEN" shirts at the gym.

Take a minute to share a word of encouragement with someone today. 

Have a great day! 

BE STRONG!
Jay and Janice

Tuesday, September 25, 2012

Wednesday September 26, 2012



CrossFit864 Strength and Conditioning

If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.
-1 John 1:8-10

If the whole universe has no meaning, we should never have found out that it has no meaning: just as, if there were no light in the universe and therefore no creatures with eyes, we should never know it was dark. Dark would be without meaning.
-C.S. Lewis

Reminder - October Dues (by Monday October 1) 
Effective October - $10.00 Late fee after October 3. 
Thanks!  
Today's Workout: 5:15a.m./9:00a.m.

Buy In (pre) - Starts as group at times above.

then

Complete as many rounds in 10 Minutes:
3 Renegade Rows (Kbell/Dbell)
6 Dips (rings or bar - your choice)

then 

Cash Out (post)

The Buy In and Cash Out are the WOD. These are not options to pick and choose from (based on what you like most or what's fun) ...if you doing the WOD it starts as a group with the buy in and ends with the cash out. 

Constantly Varied to help prepare you for the unexpected and to help keep you out of those ruts! Routine is the enemy!

Zensah Compression Sleeves
If you want a particular color/size please let us know ASAP. We are getting another order together. They provide great support!

We don’t have to be superstars or win championships…. All we have to do is learn to rise to every occasion, give our best effort, and make those around us better as we do it. 
-John Wooden

Have a great day!

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Monday, September 24, 2012

Tuesday September 25, 2012


CrossFit864 Strength and Conditioning


So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
-Hebrews 10:35-36

“But I say to you, love your enemies, bless those who curse you, do good to those who hate you, and pray for those who spitefully use you and persecute you” 
-Jesus

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


Buy In - Starts at the posted times above. Arrive in time (early) to work in your mobility/flexibility and be ready for the clock to start.


WOD - Complete as many rounds in 10 Minutes:
5 Deadlifts (225/135)
7 T2B

Go Hard and Fast on this one. Goal = Unbroken Reps.

Squats - Please continue to work on your squat form. Don't load the bar if you can't reach parallel in your depth. Remember, half squats equal half results. Instead of wasting time on a lot of partial rep squats...spend that time working on the reason that you are limited (hamstrings, hips) what's the weak link? Are you doing anything to help the problem or just continuing with the excuse of I just can't get down there.


Anyone who says that full squats are "bad for the knees" has, with that statement, demonstrated conclusively that they are not entitled to an opinion about the matter. People who know nothing about a topic, especially a very technical one that requires specific training, knowledge, and experience, are not due an opinion about that topic and are better served by being quiet when it is asked about or discussed. For example, when brain surgery, or string theory, or the NFL draft, or women's dress sizes, or white wine is being discussed, I remain quiet, odd though that may seem. But seldom is this the case when orthopedic surgeons, athletic trainers, physical therapists, or nurses are asked about full squats.

-Mark Rippetoe (Starting Strength)

How are your results lately? Closer to your goal? You already know the next question...How's your nutrition looking?
70% Kitchen / 30% Gym and you will never be able to work hard enough to reverse those numbers. 

Dedication = Results

Have a great day! 

BE STRONG!
Jay and Janice

Sunday, September 23, 2012

Monday September 24, 2012



CrossFit864 Strength and Conditioning

“Not only so, but we also glory in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope.”

-Romans 5:3-4

Suffering has been stronger than all other teaching, and has taught me to understand what your heart used to be. I have been bent and broken, but - I hope - into a better shape. 

-Charles Dickens

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


Buy In - This is today's workout (Not optional if you are doing today's CF864 WOD) and will start as a group. When you arrive please work in your mobility drills etc. and be prepared to start (on the clock) at the times above. Please arrive early for the workout that you plan on getting in. After you complete the buy in start working in back squats. Thanks!


Strength - Back Squats 3 RM


Conditioning - Complete as many rounds - 10 minutes

15 Unbroken Air Squats (deep)
5 Box Jumps (24/20)

Go as fast as possible on the squats as long as you can maintain your form.


Half Squats = Half Results


Train Smart!


New CF864 shirts at the gym. Get them before your color and size are gone.


Have a great day! 


BE STRONG!
Jay and Janice

Friday, September 21, 2012

Saturday September 22, 2012


CrossFit864 Strength and Conditioning


Looking at his disciples, Jesus said:
“Blessed are you who are poor, for yours is the kingdom of God. Blessed are you who hunger now for you will be satisfied. Blessed are you who weep now, for you will laugh. Blessed are you when people hate you, when they exclude you and insult you and reject your name as evil, because of the Son of Man.
“Rejoice in that day and leap for joy, because great is your reward in heaven.
-Luke 6:20-23

If you hope for happiness in the world, hope for it from God, and not from the world.
-David Brainerd

Saturday morning WOD kicks off at 0830

Yoga - Saturday morning at 0930 after the WOD
Instructor - Ashley Hibbitts / $6.50 per person

Get your weekend kicked off to a STRONG start.

Hope that all of you have had a great week!

BE STRONG!
Jay and Janice



Thursday, September 20, 2012

Friday September 21, 2012


CrossFit864 Strength and Conditioning

In you, Lord my God, I put my trust.

-Psalm 25:1

It is not how much we have, but how much we enjoy, that makes happiness.

-Charles Spurgeon

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


Today's WOD - Buy In starts at the times posted above.

Ball Slams
Flutter Kicks 
Burpees
Sled

BE STRONG!

Jay and Janice

Wednesday, September 19, 2012

Thursday September 20, 2012


CrossFit864 Strength and Conditioning

You rescue the humble, but you humiliate the proud.
28 You light a lamp for me. The Lord, my God, lights up my darkness.
29 In your strength I can crush an army; with my God I can scale any wall.

-Psalm 18:27-29

A family is a place where principles are hammered and honed on the anvil of everyday living.
-Chuck Swindoll

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

Workouts start promptly at the times above. Show up early enough to be ready to go at the scheduled times. Thanks for helping us keep the WODs on schedule!

Buy In - Clock starts

Strength - Press 5 RM

Conditioning - For time: 
Rx'd =
30 Back Squats (load-your body weight on bar)
Run 2 Miles (AFAP)

FORM - Work on the depth on your squats. Why do you stop short of parallel? Are you spending any time doing mobility work to help you with flexibility? 

Hit a 5 rep PR today! 

Skill Work for this week - posted on whiteboard

Train Hard. Train Heavy. Train Smart. 

Yoga - Saturday September 22 at 0930 (after WOD) $6.50
Sign up on board at gym. This will definitely help you in a lot of ways especially in your CF WODs.

Zensah Compression Sleeves are in. Check out the cool colors and take a look at the benefits of compression sleeves (posted on CrossFit864 Facebook.) Let us know if you want a particular color and we will get them them on the next order when these are gone.

Have a great day! 

BE STRONG!
Jay and Janice

Tuesday, September 18, 2012

Wednesday September 19, 2012


CrossFit864 Strength and Conditioning

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
-Philippians 2:3-4

“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.” 
-Albert Einstein

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

21-15-9 reps of:
SDHP (95/65)
Wall Balls
Back Extensions

Train Hard. Train Heavy. Train Smart

Yoga - Saturday September 22 at 9:30a.m. $6.50 
Starts after Saturday a.m. WOD

BE STRONG!
Jay and Janice

Monday, September 17, 2012

Tuesday September 18, 2012


CrossFit864 Strength and Conditioning

Walk in Love 
"Therefore be imitators of God, as beloved children.” 
-Ephesians 5:1


"None of us wants to admit that we hate someone...When we deny our hate we detour around the crisis of forgiveness. We suppress our spite, make adjustments, and make believe we are too good to be hateful. But the truth is that we do not dare to risk admitting the hate we feel because we do not dare to risk forgiving the person we hate."
Lewis B. Smedes

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

Today's WOD - Buy in starts at times posted. Please arrive early enough to allow yourself time to be ready to go when the clock starts at the times above. We have to keep the workouts starting on time so we don't continue to overlap into the next scheduled WOD. Thanks guys!

Complete AFAP 

Rx'd= 

4 Rounds of:
7 L-Pull ups
9  DU's (scaled = x 3 singles)

Rest 2 Minutes

4 Rounds of:
7 T2B
9 Walking Lunge (with plate OH 45/25) 9 each leg
(Knee touches floor on each lunge)

1 X 150 Sit-ups (anchored) AFAP

Time = rounds + sit-ups

BE STRONG!
Jay and Janice

Sunday, September 16, 2012

Monday September 17, 2012


CrossFit864 Strength and Conditioning

Wisdom from Above 
"Who is wise and understanding among you? By his good conduct let him show his works in the meekness of wisdom.”
-James 3:13

Man's mind is like a store of idolatry and superstition; so much so that if a man believes his own mind it is certain that he will forsake God and forge some idol in his own brain.

-John Calvin

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


Week 1 of a new strength cycle starts this week 

Monday - Back Squats (5's) / Thursday - Press (5's)

Squat FORM = depth, depth, depth!

Lets get STRONGER today! What was your heaviest 5 rep load during the last squat cycle? Look back in your training log and go for a 5 rep PR today.

Skill Work for today - work on the rack position of the clean and work on your squat depth. Don't waste you time loading the bar to a weight that you only get partial reps with. Do you not get proper depth in your squat because you are unable to? What are you doing to get more flexibility? Spend a little time doing mobility work/stretching.

Post your name (initials) on the board before the workout starts.

Today's WOD - A little change in getting things kicked off today (Buy in - posted at gym) Kicks off promptly at the times above - prior to the strength work. Arrive in time to be ready to go at 9:00, 4:15, 5:15 and 6:15. The clock will start at this time and keep running. Help us keep things moving and on schedule so WODs don't get behind and start to overlap. Big thanks to those of you that show up on time (early) and are ready to go!

Strength - Back Squat 5RM


Conditioning - 150 Push-ups (hand release)
Run 200 Meters each time you have to stop. You can rest at the top of the push-up (in a plank - a tight plank...but can't be raised in the air and can't sag in the middle. Must be tight and flat) but when you are unable to push back up from the bottom go for 200 meters. Post the number of breaks with your time.

Constantly Varied.

BE STRONG!
Jay and Janice

Friday, September 14, 2012

Saturday September 15, 2012


CrossFit864 Strength and Conditioning

Good "Saturday" Morning!

All this is evidence that God’s judgment is right, and as a result you will be counted worthy of the kingdom of God, for which you are suffering. God is just: He will pay back trouble to those who trouble you and give relief to you who are troubled, and to us as well. This will happen when the Lord Jesus is revealed from heaven in blazing fire with his powerful angels. He will punish those who do not know God and do not obey the gospel of our Lord Jesus. They will be punished with everlasting destruction and shut out from the presence of the Lordand from the glory of his might on the day he comes to be glorified in his holy people and to be marveled at among all those who have believed. This includes you, because you believed our testimony to you.
2 Thessalonians 1:5-10

Saturday Morning WOD kicks off at 0830.

Buy In - If you show up late: 
10 Burpee penalty for each minute that you are late. To be completed before the WOD. Sync your watch with the "Clock Gone Bad" at CF864!

Have a great weekend!

BE STRONG!
Jay and Janice

Thursday, September 13, 2012

Friday September 14, 2012


CrossFit864 Strength and Conditioning

Suffering for Righteousness' Sake
"Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
-1 Peter 3:8

"The sufficiency of my merit is to know that my merit is not sufficient."
-Saint Augustine

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

Today's Workout - starts promptly at the scheduled times above - NO WODs start in between these times. Show up on time (EARLY) for the WOD that you plan on getting in. Thanks! 

Compete 4 Rounds of:
12 Box Jumps (24/20)
21 Kettlebell Swings (24kg./16kg.)
12 Push Press (115/70) No Rack / Bar From Floor
Dedication = Results

Train Hard. Train Heavy. Train Smart

Skill Work - start adding light power cleans into your warm-up...focusing on form. This will be a big benefit to you on the next workout that has heavy cleans programmed in it.


"If you plant a bean, then you will harvest only beans, not grapes or strawberries." This is an old Korean proverb. God gave us new life through Jesus Christ and planted special seeds of forgiveness and love in our hearts. What fruit will we bear in our daily lives?
-Myung Lee


Check us out at CrossFit864 on Facebook

Saturday September 15 - 5K and 10K Run at Whitten Center. See Gunny if you need a registration form. The event is for a good cause (fundraiser for Whitten Center) 

Do Work!

BE STRONG!
Jay and Janice

Wednesday, September 12, 2012

Thursday September 13, 2012

CrossFit864 Strength and Conditioning

If then you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died, and your life is hidden with Christ in God. When Christ who is your life appears, then you also will appear with himin glory.
-Colossians 3:1-4

"My God, only You could show me what a wretched sinner I am and make it the greatest news I’ve ever heard!"
-C.J. Mahaney

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

For Time - Complete 4 Rounds of:

9 Power Cleans (for load)
15 Push-ups (hand release)
100 Meter Shuttle Sprint (go hard - not a jog)
1 Minute Rest

You will miss the benefits of this workout if you do not use a challenging load. By the 9th rep of cleans you should feel the challenge. If the weight is selected because it's easy (comfortable or it's the weight that you always use for cleans) then put your comfortable weight on the bar then add a plate or two. Get explosive on the cleans. The goal is hard, fast and heavy. Go for "Unbroken" reps on the cleans and push-ups. 

The one minute rest is included at the end of each round so that you can go as hard as possible during the round, take a minute to recover enough to go hard again. Watch the clock when you come back in from the sprints. Your time includes the rest period. 

As always - FORM and ROM (Full Range of Motion) are the priority. Rx'd is more than just a prescribed load. It's easy to put the prescribed load on the bar and have poor form and not be close to Rx'd. Check yourself! 

Put your name (initials) on the board under Rx'd or Scaled before the workout starts. Post load on cleans and total time.

Train Hard. Train Heavy. Train Smart

The benefits or strength training are endless. Push yourself today to get stronger than you were yesterday. 

BE STRONG!
Jay and Janice

Tuesday, September 11, 2012

Wednesday September 12, 2012


CrossFit864 Strength and Conditioning

I look up to the mountains— does my help come from there? My help comes from the LORD, who made heaven and earth!”
-Psalm 121:1-2


Life's greatest certainty is death. 

Psalm 39.5 says, "Each man's life is but a breath."
The only question is whether you and I are ready when death comes.
-Randy Alcorn

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

-50 Ball Slams - AHAP

Bear Crawl (1 length of gym)
-50 Weighted Sit-ups 
Bear Crawl (1 length of gym)
-50 DU's (sub 3 x singles)
Bear Crawl (1 length of gym)
-50 One arm Dbell/Kbell Push Press (25 each arm) 
Load on press = AHAP

Train Hard. Train Heavy. Train Smart


You are my rock and my fortress. For the honor of your name, lead me out of this danger. Pull me from the trap my enemies set for me for I find protection in you alone.
-Psalm 31:3-4

Hope your day is awesome!

BE STRONG!
Jay and Janice

Monday, September 10, 2012

Tuesday September 11, 2012


CrossFit864 Strength and Conditioning

9-11-2012


The Lord is my shepherd; I shall not want.
He maketh me to lie down in green pastures: he leadeth me beside the still waters.
He restoreth my soul: he leadeth me in the paths of righteousness for his name's sake.
Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me.
Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over.
Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord for ever.
-Psalm 23

"The attacks of September 11th were intended to break our spirit. Instead we have emerged stronger and more unified. We feel renewed devotion to the principles of political, economic, and religious freedom, the rule of law and respect for human life. We are more determined than ever to live our lives in freedom."
-Rudolph Giuliani, former mayor of NYC

“Pray often, for prayer is a shield to the soul, a sacrifice to God, and a scourge for Satan.” 
-John Bunyan

NEVER FORGET!
  • The attacks resulted in the death of 2,996 people (Wikipedia)
  • Number of firefighters and paramedics killed: 343
  • Number of NYPD officers: 23
  • Number of Port Authority police officers: 37
  • Number of WTC companies that lost people: 60
  • Number of employees who died in Tower One: 1,402
  • Number of employees who died in Tower Two: 614
Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Complete as many rounds as possible in 20 minutes:
9 Deadlifts (225/135)
11 Burpee Pull-ups
100 Meter walk (one kettlebell held in the rack position) 
Load for walk = AHAP, weight can't rest on the shoulder.

Rx'd Burpee Pull-up = Complete a burpee and jump up to pull-up bar.
1) Your chest has to hit the deck on every rep insuring that you do a push-up.
2) The bar has to be high enough to where you have to jump up to grab it.
3) Your chin has to clear the bar on every rep.

If you are not able to do a burpee pull-up - complete:
11 burpees and 11 pull-ups.

Do you remember where you were and what you were doing when you heard about the terrorist attack on September 11, 2001?

Hope that your week is off to a great start!

Take a minute today to share an encouraging word with someone around you.

BE STRONG!
Jay and Janice

Sunday, September 9, 2012

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-upsAthlete 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