Wednesday November 23, 2011

CrossFit 864


Results or Excuses - you can't have both.


Give thanks in ALL circumstances; for this is God’s will for you in Christ Jesus.
-1 Thessalonians 5:18


It's like being at the kids' table at Thanksgiving - you can put your elbows on it, you don't have to talk politics... no matter how old I get, there's always a part of me that's sitting there.

-John Hughes


Today's schedule: 5:15a.m./9:00a.m.


WOD - AMRAP 20 Minutes


1 Power Clean
2 Strict Pull-ups


2 Power Cleans

4 Strict Pull-ups

3 Power Cleans

6 Strict Pull-ups

4 Power Cleans

8 Strict Pull-ups

5 Power Cleans

10 Strict Pull-ups

_ _ _ _ _ _ _ _ _

Continue this cycle for 20 minutes adding 1 clean each round and x 2 on the pull-ups. Grab a piece of chalk and mark off the rounds. What happens when you lose count in a CF Workout? The next number is not 99...it is always 1. Have you seen the video on CroosFit Gym Etiquette? 

Load on Power Cleans (see video on CrossFit 864 Facebook) 135/75 pounds

Rx'd = Full Range of Motion on ALL reps. 
No short shanking! 

Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up (no bent elbows at the bottom) - if you don't fully extend (for any reason) you are doing a scaled version of this workout. Pull-ups are strict, dead hang - no kipping. Any grip is acceptable for this workout. 

Train Hard - Train Smart - Have Fun

It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day.
-Marilu Henner


Show up this morning and get a jump start on burning those extra Thanksgiving calories. Remember, you can eat a LOT of food...just make good choices. Stay away from all of the unhealthy carbs that end up making you fat (the grains - all breads, pasta, rice, and of course the sugar loaded stuff.) Instead load up on the protein - plenty of meat, all of the green stuff that you can fit on your plate. Splurge a little and enjoy yourself and prepare to work extra hard next week.


Check us out at CrossFit 864 on Facebook.


Looking forward to a great a.m. crew today! Chalk it up and Go Hard!


Running the CF864 Half Marathon? How's your training going? 


BE STRONG!
Jay and Janice