CrossFit 864 WOD - 5:15a.m. / 9:00a.m.
Post your time on CrossFit 864 Facebook.
Congratulations to all of you that accepted the "CF 864 30 Day Paleo Challenge" and stuck with it all the way through! The results are coming in now...pounds lost, inches lost, strength and endurance increase, and those are just the bonuses since the real benefit is an overall healthier lifestyle. Very proud of those that went totally strict for 30 days. During the past month I listened to many of you before and after the WODs as we talked about some really awesome Paleo recipes that we have been enjoying and how the carb (sugar) craving were getting less and less. I know that all of you have heard us talk about the fact that you can work very hard in the gym and see limited results due to poor nutritional habits and some of you took the challenge just to see how much truth there was in those words. Well, don't take my word for it just ask around or look around (some of the guys and girls that took the challenge) at how much you can improve in 30 days. I know that some of you will continue eating a Paleo/Primal diet and some some will remain very strict while others will follow Paleo with some modifications based on their needs - you know the guidelines so keep it clean and healthy but make it work for you. Eat like a Caveman! Congrats again guys to all of you that resisted the tempatation to give in and a "Big Hooyah" to everyone that posted their daily meals on Paleo 864 Facebook (great way to stay accountable and a great way to encourage and motivate each other!) lets keep the Paleo Facebook page alive by posting recipes that you come across or something new that you create and would like to pass along. Thanks for taking the time to read my ramblings today and I hope that we don't have any English teachers reading (I might get an F for my poor grammar.) Hooyah!
Warm-up / Range of motion drills
WOD - For time
21-15-9 reps of:
Kettlebell swings (24kg/16kg)
Ball slams (40-50/25-30)
Train Smart - Train Hard
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18
“Sincere forgiveness isn't colored with expectations that the other person apologize or change. Don't worry whether or not they finally understand you. Love them and release them. Life feeds back truth to people in its own way and time.”
-Sara Paddison
Today's off the wall fact that probably means nothing to anyone is:
The Boston University Bridge is the only place in the world where a boat can sail under a train driving under a car driving under an airplane.
Question of the day: What motivates you?
BE STRONG!
Jay and Janice
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