WOD
3 Rounds for time:
400 meter run
Deadlift 12 reps (225/155)
Box Jumps 21 reps (24/20)
3-2-1 go!
FORM – We strive for perfection but will accept excellence
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call upon me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.”
– Jeremiah 29:11-13
Life shrinks or expands in proportion to one’s courage.
– Anais Nin, 1903-1977
Deadlift – What Not To Do
-Do not round your back in any deadlifting movement. This will make your back vulnerable to injury if you do so. Concentrate on keeping the back flat, chest up and chin up, and eyes focused looking straight ahead.
-Do not jerk the bar up your thigh. The movement should be smooth from top to bottom.
-Do not tip forward or move your feet during this lift. If you do you could be risking a serious back injury. Push your feet through the floor and keep the weight as close to your center of gravity as possible.
-Do not hitch the bar. This means do not jerk the bar up and down in the middle of the movement in order to lock it out at the top.
-Do not let your knees bow in and out during this lift. Lateral movement is dangerous for the knees.
-Do not go heavy at first. Concentrate on technique and form while training spinal erectors doing good mornings, and other lower back work.
CF 864 Paleo Challenge Update:
The winners of the paleo challenge will be posted by Friday. We had 20 people
do the challenge we are so proud of each one of you! Lets hear your story. Do you plan on continuing to eat Paleo? Why or why not.
Results from CrossFit workouts-
Remember that your results are going to be very limited with poor nutritional habits. You can work harder than everyone in the gym during a workout and see very limited results when you are filling your body with trash….Yea, Yea I know that is taste oh so good. You decide if you want the satisfaction of the junk food or the benefits of a healthy lifestyle. It’s hard to have both.
Push yourself today! Are you able to carry on a normal conversation during an intense CrossFit metcon? If so then it’s time to work harder!
BE STRONG!
Janice and Jay