Thursday December 2, 2010

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

Reminder - Monthly dues by December 2nd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.

CrossFit 864 Christmas Party - December 20th at Luke and Michelles house. See CrossFit 864 Facebook for details and check out the sign up board in the gym. We would like to get a headcount so please let us know as soon as possible if you plan to attend. Hope that all of you can join us for a little Christmas celebration.

See movement standards below if you are doing todays WOD RX'd

"Helen"

3 Rounds for time:
400 Meter run
21 Kettlebel swings (1.5 pood)
12 Pull-ups

"Heavy Helen" (her big sister - for the beast)
Wear your weighted vest with at least 20 pounds in it.
Swing a 2 Pood Kettlebell (32 kg.)

RX'd = Form / Full Range of Motion
Rx is more than the prescribed weight! Make every rep count.

Movement standards:

Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you are learning the swing and have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.

Whats your best Helen time? Go for a PR! Crush it today!

http://www.youtube.com/watch?v=T5gL9IIzbsY

In the beginning was the Word, and the Word was with God, and the Word was God. He was with God in the beginning. The Word became flesh and made his dwelling among us. We have seen his glory, the glory of the one and only Son, who came from the Father, full of grace and truth.”
- John 1:1-2, 14

"The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent."
-Arnold Schwarzenegger

Today's off the wall fact that probably means nothing to anyone is:
Why do NBA coaches wear suits? Because they are required by the NBA to dress for games with a suit or sports coat, slacks, and a sports shirt or dress shirt with a tie or turtleneck sweater – that’s why.

Paleo/Primal Recipe:

Sweet Potato, Bacon and Egg Salad

1 sweet potato
2 slices of bacon
2 boiled eggs
2 tbsp mayo
2 tbsp lemon juice
2 tsp of dill

Chop the potato and put it in water to boil. Cook your bacon til it's nice and crispy. Boil your eggs while you do the potatoes if you don't already have some boiled.

When the eggs, potato and bacon are cooked crumble the bacon and chop the egg. Mix them all together in a bowl. (I only used about half the sweet potato. I'll save the rest for later)

Make the sauce - combine the mayo, lemon and dill and pour over your salad. Stir to mix.This is a fantastic dish eaten warm or leave it in the fridge and have it cold. YUM.

Post your time on CrossFit 864 Facebook - Check out the question of the day on yesterdays blog post (Wednesday)

How is your run training going?

BE STRONG!
Jay and Janice