CrossFit 864 - "No Whining Zone"
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.
Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom
Today's WOD's - start at:
Complete the following for time:
"A Frogman's Christmas"
100 Dead Hang Pull-ups
Run 3 Miles
This is a good day at BUD/s - a classic frogman PT. 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.
(Thanks to Mark Divine - SEALFIT)
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 / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
Push-ups / hand release - Chest and thighs touch floor. No sagging/bridging
Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up - every rep.
Scale / Modify based on your strength/fitness level.
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
Cousin Eddie: You surprised to see us, Clark?
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
CF864 2014 Christmas Schedule
Monday - Tuesday / Normal schedule
Wednesday (12-24) 8:30a.m. Only
Thursday (12-25) Closed / Merry Christmas!
Friday (12-26) 4:15p.m. Only
Saturday (12-27) Based on the number signed up
Upcoming CF864 Events:
CF864 hoodies and sweat pants - make great gifts.
Get signed up for the CF864 Half Marathon - January 31, 2015
Check us out at CrossFit864 on Facebook
Share an encouraging word with someone around you today.
NEVER GIVE UP!
Jay and Janice