CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m.

Welcome back! Hope that Santa was good to you

Warm up / Range of Motion – work DU’s, squats, hanging from pull-up bar stretch into your warm up along with your normal dynamic range of motion and pvc drills.

For time: Rx’d =

100 DU’s (double unders)
50 Back Squats (155/95)
50 Pull-ups
50 Kettlebell Swings (53/35)
Run 1 mile

FORM / FROM (Full Range of Motion)

Sub for DU’s – single jumps x 3
Pull-ups – any grip, kipping or deadhang (your choice)

Hydrate – Stretch / Mobility Drills – Refuel (Post WOD – Protein/Carbs)

“Simeon took him in his arms and praised God, saying: “Sovereign Lord, as you have promised, you may now dismiss your servant in peace. For my eyes have seen your salvation, which you have prepared in the sight of all nations: a light for revelation to the Gentiles, and the glory of your people Israel.”
– Luke 2:28-32

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”
-Francis of Assisi

Question of the day:
What are you doing today that sounded impossible to you a year ago?
Post your comments on Facebook – CrossFit 864

Today’s off the wall fact that probably means nothing to anyone is:
On this day December 26, 1991 – Jack Ruby’s gun sells for $220,000 in auction

Pretty interesting short clip on Jack Ruby – if you are into history and have a few minutes to spare. Has nothing at all to do with CrossFit.
http://goochinfo.homestead.com/ruby.html

Run Training – Week 9

(1) 5k – All out max effort (run for time / PR)

(2) Tabata Run – 8×20 seconds / 10 second rest – 80 % effort

(3) Run 6 miles – 70-80% (record your time in your training log)

BE STRONG!
Jay and Janice