Bring your fave Paleo dish tonight. We will do it again after the last WOD. If you missed the last one don’t miss tonight…we will have a good time. Oh, and Gunny is getting bigger plates this time so bring plenty of food. 3-2-1- Lets Eat!
Big congrats to all of you that ran in the half marathon on Saturday! You showed up on a cold, rainy morning and showed what you were made of! We are very proud of you! It was really great to see the way the CrossFit 864 community came together to make this a great day!
Special thanks to all of you that came out to help and show support for your fellow CrossFitters. Thank you very much guys!
Another special thanks to the S.C. State Troopers that provided excellent coverage along the route. The safety of the runners was a big priority and these guys made this possible. Thanks to our very own…Mike and J.T. for their hard work.
Gunny has some extra marathon shirts (long sleeve) if you are interested.
AMRAP – 20 minutes of:
3 Back Squats (225/135)
6 T2B (toes to bar)
9 Push-ups (CF Games style)
Rx’d= FORM/FROM (Full Range of Motion) Not just the amount of weight used.
Movement standards:
Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good and they are not a true test of your squat strength. Why do you stop you squat before reaching proper depth? Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx’d.
T2B/Toes to bar – Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.
Push-ups – you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Train Hard – Train Smart
“Whoever pursues righteousness and love finds life, prosperity and honor.”– Proverbs 21:21
I may not be there yet, but I’m closer than I was yesterday. –Unknown
Today’s off the wall fact that probably means nothing to anyone is:
Random Super Bowl Facts-
1. The name “Super Bowl” was not used officially until the 3rd championship game in January 1969
2. No NFL team has ever played the Super Bowl in their own stadium.
3. New Orleans and Miami have hosted the Super Bowl the most at 9 times.
4. Mike Ditka, Tom Flores, and Tony Dungy have all won a Super Bowl both as a player and a coach.
5. The following things have never happened in a Super Bowl: a scoreless first half, a shutout, an overtime game and a punt return for a touchdown.
6. According to About.com, the amount of chips consumed on Super Bowl Sunday is over 14 tons!
7. Eight million pounds of guacamole is consumed on Super Bowl Sunday.
8. An average of 6% of people will call out on the Monday following Super Bowl Sunday.
9. The Super Bowl is measured in Roman numerals because a football season runs the span over two calendar years.
BE STRONG!
Jay and Janice