“Teacher, which is the most important commandment in the law of Moses?”

Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’ The entire law and all the demands of the prophets are based on these two commandments.”
-Matthew 22:36-40

“The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by Knowledge; selfishness by Love.”
-James Allen

Warm-up – group. Work through deadlift form with group. Don’t rush through the warm-up and don’t rush into the deadlift. Make sure that you get prepared to move heavy loads by working up through lighter weight.

Deadlift 3-3-3-3-3
-work up to a 3 RM. Go for a PR!

then

21-15-9 reps, for time

■Deadlift 225 lbs

■Handstand push-ups

Train Hard – Train Smart

Coaching the CF864 WOD
If you have any questions about the the proper form for an exercise, the rep scheme,  amount of weight, etc no matter what it is please make sure that you ask “Jay or Janice” before the workout starts. It is much easier to help you prior to the workout than after it starts. CrossFit is about coached workouts and that is what we are here for to make sure that you are performing exercises using proper form that is both safe and effective. When we observe form that is unsafe or form that is sloppy or partial reps being performed so you can have a faster time or use more weight by not working through the full range of motion we are going to let you know so that you can correct or adjust accordingly. We say this a lot in the gym “we would rather have one quality rep than 10 sloppy ones completed just to say that you did 10 reps.”
FORM and FROM (Full Range of Motion) is what we strive for!

HYDRATE! I told you that you were going to hear this a lot because it is very important. Dehydration is nasty! Don’t play around with the heat and lack of the proper amount of fluids in your body. Sweet tea will not do the trick even though we are in the south!

“There are two kinds of egotists: Those who admit it, and the rest of us.”
-Dr. Laurence J. Peter

Reminder – 2011 CrossFit 864 Kid’s Camp kicks off Monday.

How have you nutritional habits been lately? Are you eating more junk than quality food? Why would you work so incredibly hard during the WODs and try to refuel with poor food choices? How can we help you?

Marks Daily Apple – The Perfect Primal Omelet
http://www.marksdailyapple.com/the-perfect-primal-omelet/

Ready to kick off another week of crushing WODs with our awesome CF864 Crew!

BE STRONG!
Jay and Janice