CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Naughty or Nice"
5 Rounds of:
Push Press - max reps (95/65)
9 L-Pull ups
15 Squats - w/ sandbag
21 Double unders
Push press - One you start the push press complete as many reps as possible without racking the weight. You can rest in the rack position 9on shoulders as long as needed between reps)
L-Pull ups - sub dead hang pull ups if you are unable to complete L.
Squats - grab a sandbag and hold it in any position that you choose - on shoulder, in front with both hands, etc. Grab a heavy one...its only 15 reps!
Double unders - sub x 3 for singles
Post your time and number of reps per round on push press. Grab a piece of chalk and mark your reps on the floor.
Skill work - work on your handstand hold.
Stretch - Hydrate - Refuel (EAT!)
Work on stretching those tight hip flexors. Do you have tight hips? Are you able to get down to or below parallel on squats? Do you spend any time stretching tight hips, hamstrings, etc?
And He sat down opposite the treasury, and began observing how the people were putting money into the treasury; and many rich people were putting in large sums. A poor widow came and put in two small copper coins, which amount to a cent. Calling His disciples to Him, He said to them, “Truly I say to you, this poor widow put in more than all the contributors to the treasury; for they all put in out of their surplus, but she, out of her poverty, put in all she owned, all she had to live on.”
-Mark 12:41-44
“What you practice, is what you’ll do”
-Benny Urquidez
Today's off the wall fact that probably means nothing to anyone is:
Look at your zipper. See the initials YKK? It stands for Yoshida Kogyo Kabushibibaisha, the world's largest zipper manufacturer.
Post your workout on CrossFit 864 Facebook. Thanks again to those of you that take the time to keep the CF864 FB page alive. Everyone enjoys seeing what others are doing on the WODs throughout the day. I say it again "Its not about first or last it's about you doing your best" so, first place or dead stinking last....did you give it 100%? Also, please use the FB page to share info, ideas, questions, whatever. This is your CrossFit so be part of it.
Any good Paleo / Primal recipes to share?
BE STRONG!
Jay and Janice
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