CrossFit 864

I’m not telling you it’s going to be easy. I’m telling you it’s going to be worth it.

Today’s schedule:*5:15a.m./4:15p.m./5:15p.m./6:15p.m.

What good is it, my brothers and sisters, if someone claims to have faith but has no deeds? Can such faith save them? Suppose a brother or a sister is without clothes and daily food. If one of you says to them, “Go in peace; keep warm and well fed,” but does nothing about their physical needs, what good is it? In the same way, faith by itself, if it is not accompanied by action, is dead.
-James 2:14-17

For the poison of hatred seated near the heart doubles the burden for the one who suffers the disease; he is burdened with his own sorrow, and groans on seeing another’s happiness.
-Aeschylus

On this day in history: 1998 
Minnesota elected Jesse “The Body” Ventura, a former pro wrestler, as its governor. 

Reminder – November Dues (by November 2nd.) Thanks! 

Warm-up (Everyone!)

Today’s 864 WOD

“Lynne on the Floor”

5 Rounds for Max Reps. There is NO time component to this WOD

-Bodyweight Floor Press 
(same amount on bar as you weigh)
-Pullups

Post max reps for each round. Rest as needed between rounds

Max reps = complete as many as possible without stopping. You can rest in the locked out position on the floor press and you can rest on the pull-ups until you drop off the bar, put your feet on the box or can no longer complete a legit rep (full extension of the arms and chin OVER the bar.) No, pull-ups are not like “Hand Grenades”…close doesn’t count! Keep it legit or don’t count it as Rx’d!

If you are unable to do pull-ups – complete as many ring row/supine pull-ups as possible.

Abdominal Strength 2 x 20 GHD Sit-ups or 50 Weighted Sit-ups.

Train Hard – Train Smart

What motivates you?

Post you load/reps/Rx’d/ on CrossFit 864 Facebook

Good job to all of you that did Thursday’s Squat, Ring Dip, Run WOD!

How is your nutrition looking this week? Happy with your body? Is the short term satisfaction on your taste buds worth the amount of work that it takes to make it go away? Junk in = Junk! 

What can you do to motivate someone today? 

BE STRONG!
Jay and Janice