Wednesday October 24, 2012

CrossFit864 Strength and Conditioning

“Share each other’s burdens, and in this way obey the law of Christ.” 
-Galatians 6:2

People who work together will win, whether it be against complex football defenses, or the problems of modern society. 
-Vince Lombardi

Unnecessary possessions are unnecessary burdens. If you have them, you have to take care of them! There is great freedom in simplicity of living. It is those who have enough but not too much who are happiest.
How much is enough? Are you happy?

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

Buy In - Starts exactly at times posted above

WOD - Chipper for time:

100 Lateral Hops over PVC Parallettes
80 Flutter Kicks - straight count (unbroken reps)
60 One Arm KBS (30 each side) Russian
40 DU's or X 4 singles
20 Ring Rows - feet elevated on box 

Cash Out - Finish Strong

Train HARD. HEAVY. FAST

Post WOD - Mobility / Stretch! If you hit it hard each day and end up in your car backing out 10 seconds after the workout ends.....then don't be surprised by how sore you get and how you never improve in your flexibility. Spend a few minutes after the WOD getting stretched out and you will see big benefits in your training.

Check us out at CrossFit864 on Facebook

CF864 Half Marathon Training - week 2 posted on whiteboard

Hope that you have a great Wednesday! 
It's hump day...Hang on Friday is close!

BE STRONG!
Jay and Janice