Tuesday November 23, 2010

CrossFit 864 - WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"Blake"

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you peace and prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. 4 Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones.
-Proverbs 3:1-8

Far and away the best prize that life has to offer is the chance to work hard at work worth doing.
-Theodore Roosevelt

Today's off the wall fact that probably means nothing to anyone is:
In medieval France, unfaithful wives were made to chase a chicken through town naked.

Check out CrossFit 864 Facebook. (check the Thanksgiving schedule)

Lift Heavy - Run Fast - Eat Like a Caveman

How is your nutrition this week? Are you benefiting from all of your hard work or missing part of the benefits of recovery, strength, endurance due to a poor diet. You don't fuel a race car on 87 octane gas from the local convenient store and you cant expect to fuel your body for intense CF WODs on a # 2 combo with fries! Think about it.

Are you on track with your run training? Let us know how we can help.

Great job on the deadlift/400 meter WOD Monday. Form is starting to look a lot better on the deadlifts. Remember to keep your form tight throughout the entire movement. The deadlift is a great lift for building overall strength but it has to be performed properly. Always spend time warming up with lighter weight before moving into a heavy, low rep workout and spend time stretching and rolling after you are finished. It's for your benefit.

BE STRONG!
Jay and Janice