Group warm-up / range of motion work
"300"
25 Pull-ups
50 Deadlift - 135#
50 Push-ups
50 Box Jumps - 24" box
50 Floor Wiper -135 pounds (one-count)
50 KB Clean and Press -16kg (35 pounds) KB must touch floor between reps
25 Pull-ups
"300" reps
Floor wiper - "Lie on the floor holding a bar loaded with 135-pounds straight overhead keeping your legs straight, touch your feet to one plate, lowers them to the floor in the center, and then raises them up to touch the other plate." Legs stay straight through the entire movement. Each time you touch a plate counts as a rep.
“So I say, walk by the Spirit, and you will not gratify the desires of the flesh.” - Galatians 5:16"How am I to know what I can achieve if I quit?" - Jason Bishop
Today's off the wall fact that probably means nothing to anyone is: On this day in history January 17,1950 The Great Brink's Robbery was an armed robbery of the Brinks Building at the corner of Prince St. and Commercial St. in the North End of Boston, Massachusetts, USA, on January 17, 1950. Today the building is a parking garage located at 600 Commercial Street.
The robbery resulted in the theft of $1,218,211.29 in cash, and $1,557,183.83 in checks, money orders, and other securities. At the time, it was the largest robbery in the history of the United States. Skillfully executed with only a bare minimum of clues left at the crime scene, the robbery was billed as "the crime of the century". The robbery was the work of an eleven-member gang, all of whom were later arrested.
Nutrition Workshop/Lecture - Tuesday at 6:00p.m. (No 6:15p.m. WOD this week)This is the last notice - Please let us know if you are coming so that we can be prepared. Go on the CF864 Facebook page to the original posting and reply...I see that several of you have responded. Thanks! Also, bring some type of chair unless you want to sit on a jump box.
Spend some time this week researching Paleo recipes. We are working on the plans for the next "CrossFit 864 Paleo Challenge" coming up real soon. If you plan on participating you must attend the Paleo seminar on Tuesday - this will be one of the requirements. We are going to follow stricter guidelines than we had on the previous challenge. Why, because we want to see some serious results from all of you. If it were easy everyone would be doing it...right? Would you love it as much if it were easy? I don't think so.
Run Training - Week 12
(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint - Not a jog. Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!
(3) Run 8 miles
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BE STRONG!
Jay and Janice
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