Tuesday September 14, 2010

CrossFit 864

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

Check out CrossFit 864 and Paleo 864 on Facebook

Complete 10 Rounds for time:

3 Ground to Overhead (anyway) 135/75
6 Box Jumps (24/20)
9 KTE (knees to elbows)

FORM/FROM (Full Range of Motion)

Movement Standards:
Ground to Overhead - you have to get the weight from the ground to locked overhead any way you want/are able. (clean and jerk, snatch, clean and push press, power clean and push press, etc) Elbows must be fully locked out with weight overhead. Just get it up there!

Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

KTE - while hanging from a pull up bar with arms fully extended and palms facing forward, pull your knees up till they touch your elbows. Do not bend your elbows while bringing your knees up - elbows must remain fully extended throughout the entire exercise. Try to keep the movement strict by not kipping or swinging and touch the elbows to the knees with the hip even or above the shoulder.

Hydrate - Stretch - Refuel

Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”
- 1 Peter 3:8

There are two kinds of people: those who say to God, "Thy will be done," and those to whom God says, "All right, then, have it your way."
-C. S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
The fist product to have a bar code was Wrigleys gum.

Great job to all of you that turned out on Monday to honor "Severin" with a hero workout.

Have a great day
BE STRONG!
Jay and Janice