Monday September 13,2010

CF 864 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

*Start your warm up (on whiteboard) when you arrive. All workouts will start at the scheduled time and all workouts will start together as a group. If you arrive early this is a good time to do skill work or spend a little extra time working on ROM until the next WOD starts.

See movement standards below.

WOD for time:

"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Strict Pull-ups - dead hang, no kipping. Full Range of Motion.

Movement Standards: Rx'd
Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable. If you do not or cannot fully extend your elbows at the bottom of each rep and get your chin completely over the bar on each rep you should list your time under scaled/modified so that all times will be compared in a fair way. Partial reps should not be compared to full reps under any circumstance. If your time is the only thing that you are worried about then you are missing a lot of the true benefits of CrossFit.

Hydrate-Stretch-Refuel

CF Hero Workout "Severin"
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

As iron sharpens iron, so one man sharpens another.
-Proverbs 27:17

Wounds from a sincere friend are better than many kisses from an enemy.
-Proverbs 27:6

Friendship is unnecessary, like philosophy, like art... It has no survival value; rather it is one of those things that give value to survival.
-C. S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
On average, there are 178 sesame seeds on each McDonalds BigMac bun.

Post your time on CrossFit 864 Facebook and check out Paleo 864 on Facebook.
Do you post all of your times or just the good ones?

Check the whiteboard at the gym for upcoming events.

BE STRONG!
Jay and Janice