CrossFit 864 WOD – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Lift Heavy – Run Fast – Eat Like a Caveman
Presidents Day – Open normal hours. School’s out, the bank and the post office are closed so there’s no excuse not to make it to one of the WODs. This is an awesome workout and there is always a huge amount of Mojo in the box when we do Murph! Don’t skip today because just because this is a challenging one – come in and crank through it with the rest of the CF864 crew. Hooyah!
Warm-up / Range of Motion / Skill Work
Do not rush yourself – spend plenty of time getting prepared to do hard work. This not only helps you perform better but more importantly it helps you avoid training injuries.
“Murph”
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
This workout is for time. Starts and finishes with a mile run. If you’ve got a twenty pound vest or body armor, wear it. What’s your best Murph time? Come mentally prepared to PR!
Stretch – Hydrate – Refuel (EAT…a LOT after this one!)
Remember the movement standards for each of the exercises in this workout. Don’t use sloppy form in order to get a better time – make each rep count. Form and full range of motion on all reps…don’t count the partial reps because they do not make you a better athlete. Chin over the bar and arms fully extended on pull-ups, squats to proper depth (chest up high – no leaning forward), CF style push-ups (this guarantees that everyone goes to the same depth…to the floor.) Don’t get offended and don’t get your feeling hurt if you are told that you are not doing RX’d form. Try to get away from bad habits.
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
-Ephesians 3:16-19
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
-Mark Twain
Today’s off the wall fact that probably means nothing to anyone is:
“President’s Day”
Washington’s Birthday is a United States federal holiday celebrated on the third Monday of February in honor of George Washington, the first President of the United States. It is also commonly known as Presidents Day. Titled Washington’s Birthday, a federal holiday honoring George Washington was originally implemented by an Act of Congress in 1880 for government offices in the District of Columbia and expanded in 1885 to include all federal offices. As the first federal holiday to honor an American citizen, the holiday was celebrated on Washington’s actual birthday, February 22. On January 1, 1971, the federal holiday was shifted to the third Monday in February by the Uniform Monday Holiday Act. This date places it between February 15 and 21, which makes the name “Washington’s Birthday” in some sense a misnomer, since it never lands on Washington’s actual birthday, February 22.
Post your time on CrossFit 864 Facebook. Check out Paleo 864 on Facebook.
We will be doing our baseline again this week. We will offer several days and times so that everyone will get a chance to evaluate your improvement over the last 30 days. The Paleo Challenge ends Tuesday and we are excited about the results that many of you are seeing.
The basline will consist of 1 RM Deadlift, 1 Mile Run, 1 Minute of max rep pull-ups and 1 minute of max reps push-ups (CF style) – be prepared to PR!
BE STRONG!
Jay and Janice