Tuesday November 13, 2012

CrossFit864 Strength and Conditioning

“And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding,”
-Colossians 1:9

“Any fool can know. The point is to understand.” 
-Albert Einstein

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

Warm up - arrive 15-20 minutes before the buy in to get warmed up.

Buy In - Starts as a group promptly at the times posted above

WOD - 

Tabata Deadlifts (8 x 20/10) For total reps
RX'd Load = Body weight on bar
Good FORM - No bouncing reps

Post Load, Body weight and Total reps on whiteboard

3 Minute Rest

AMRAP - 5 Minutes of unbroken reps (go hard and fast)
5 T2B (if toes don't touch the bar don't count the rep)
5 Push ups (perfect form / no sagging, stay tight and strong)

Post rounds + reps

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. 
-Bruce Lee

Train Hard. Train Heavy. Train Smart
Be Coachable!

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BE STRONG!
Jay and Janice