Monday March 4, 2013

CrossFit864 Strength and Conditioning

“My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.
-Isaiah 55:8-9

“Do not go where the path may lead, go instead where there is no path and leave a trail.” 
-Ralph Waldo Emerson

Today's WOD - 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 - as a group after you have warmed up properly. The buy in is NOT a warm up. Show in time to get prepared to do hard work. Jump on your warm up when you arrive.

Reminder - March Dues (No Later Than Friday March 1, 2013)
$10.00 Late fee on all dues after March 3 (Sunday)
Thank you!

Strength - Deadlift Work up to 5 RM (3x5 RM)

Conditioning - For time:
50 Burpees
50 Sit-ups (AbMat / Unanchored)
50 DU's (x 3 Singles)

Back Extensions 2 x 15 (Strict - NFT)

Cash Out

Post Workout - Hydrate. Mobility/Stretch. Skill. Refuel
This is just as important as the workout.

CONSTANTLY VARIED! 
Routine is the Enemy

CF864 Pump and Run 2013 - May 4

2013 CrossFit Open WODs start March 6

BE STRONG!
Jay and Janice