Tuesday March 5, 2013

CrossFit864 Strength and Conditioning

This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.” 
-Joshua 1:9

“Do all the good you can. By all the means you can. In all the ways you can. In all the places you can. At all the times you can. To all the people you can. As long as ever you can.” 
-John Wesley

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


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

CONSTANTLY VARIED! 
Routine is the Enemy

WOD - For Time: 150 Push-ups (CF Games Style - HR)

Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately do 15 Wall Ball Shots. Once the penalty is completed continue with the push ups.

You can rest in a pike position (the top of a push up / arms fully extended with back tight and flat. No sagging or arching.) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and Wall Ball Shots must be completed.

Post times and number of penalties 

Cash Out

Post Workout - Hydrate. Mobility/Stretch. Skill. Refuel

How much time do you spend doing this? If you do it you will stay in the game and if you don't you will definitely spend a lot of time nursing injuries.

CF864 Pump and Run 2013 - May 4

2013 CrossFit Open WODs start March 6

“We never grow closer to God when we just live life. It takes deliberate pursuit and attentiveness.” 
-Francis Chan

BE STRONG!
Jay and Janice