CrossFit 864
“And you, child, will be called the prophet of the Most High; for you will go before the Lord to prepare his ways, to give knowledge of salvation to his people in the forgiveness of their sins, because of the tender mercy of our God, whereby the sunrise shall visit us from on high”
-Luke 1:76-78
"What you do DAILY determines what you become PERMANENTLY."
-Dr. Mike Murdock
Warm-up: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"A Frogman's Christmas"
For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
Run 3 miles
Notes: From 2008 when this workout originally posted on SF
This is a good day at BUD/s - a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed. Post your time and comments on CrossFit 864 Facebook.
Thanks to Mark Divine (SEALFIT) for this workout. This has been our Christmas workout for the last few years and we always look forward to the challenge.
Rx'd = Straight through - Not partitioned. Complete all of one exercise before moving to the next.There will be several options for scaling posted on the board in the gym. Show up, there will be a version that you can complete. Make sure that you select a version based on your current fitness level.
Failure is only the opportunity to begin again, only this time more wisely.
-Henry Ford
Are you coming to the CF864 Christmas party on Thursday? Have you signed up on the board in the gym?
Have you picked up one of the new CF864 long sleeve T-shirts? I "HEART" DEADLIFTS and I "HEART" SQUATS" grab one while they last.
Hope to see all of you today. Show up ready to do hard work!
BE STRONG!
Jay and Janice
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