CF864 Strength and Conditioning
And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.
-Luke 2:8-11
“There has been only one Christmas - the rest are anniversaries.”
-W.J. Cameron
Today's WOD's - Start Promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up - Mobility work / Skill Work
b.) Buy In (starts at the time above)
c.) WOD - For time:
"A Frogman's Christmas"
100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles
(Thanks to Mark Divine - SEALFIT)
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.
RX'd = Do NOT partition the WOD.
Scaled/Modified Versions posted on the board.
Maintain good form - stay tight.
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
d.) Cash Out
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Check the whiteboard at the gym for upcoming events.
Christmas Week Schedule
Tuesday 12-24 Christmas Eve - 8:30a.m. only
Wednesday 12-25 Christmas - Closed
Thursday 12-26 (see board for details) 9:00a.m. WOD only
Friday 12-27 Normal Schedule
Saturday - Closed
CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.
CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)
Share an encouraging word with someone around you today.
Share an encouraging word with someone around you today.
Have a great day!
be strong!
Jay and Janice
No comments:
Post a Comment