CrossFit 864 "No Whining Zone"
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post workout on CrossFit 864 Facebook
10 Rounds for time:
7 Thrusters (135/85)
7 Ball slams (25-30/40-50)
7 T2B - (toes to bar)
Hydrate - Stretch - Refuel
RX'd = Form / Full Range of Motion / Movement Standards:
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep. If you cant or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx.
Ball slams - Ball fully extended (arms at full extension) at the top of each rep.
T2B/Toes to bar - Athlete hanging from the bar with palms forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement.
“Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”
- John 10:7, 9-10
Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige
Today's off the wall fact that probably means nothing to anyone is:
Caesar salad has nothing to do with any of the Caesars. It was first concocted in a bar in Tijuana, Mexico, in the 1920”s.
Yoga tonight at CrossFit 864 - 7:15p.m. Bring a Yoga mat if you have one. Check with us today if you are interested and need details about the cost, etc.
Run Training - Week 6
(1) Run 100 meters every minute on the minute for 8 minutes.
Rest 4 minutes and complete the same drill for another 8 minutes.
Or 25 minute Tempo run at a fast pace. Your choice - Run these hard!
(2) Death by 10 meters.
10 meters the first minute.
20 meters the second minute
30 meters the third minute
Continue increasing by 10 meters until you cant complete the distance in 1 minute.
(3) Run 7 miles
Question of the day: "Why do you CrossFit"
Post your thoughts on CrossFit 864 Facebook
CrossFit 864 Christmas Party at Luke and Michelle Comptons house on December 20th from 7:00pm until 9:30p.m. Please post on CF864 if you plan on coming and what you will bring.
Hope that all of you had a great weekend! We look forward to seeing you Monday.
BE STRONG!
Jay and Janice
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