Thursday October 7, 2010

CrossFit 864
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

“Jack”

Complete as many rounds as possible in 20 minutes of:
115 pound push press, 10 reps
10 kettlebell swings, 10 reps (CF style for Rx’d)
10 box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Movement standards for Rx’d – remember Rx’d is more than just the amount of weight used. Make every rep count! If you cheat – you only cheat yourself. Who will you impress? Yourself? Go strong and go hard guys!

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.

Kettlebell swings – For this workout the CrossFit/American style swing (overhead) is Rx’d for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead – this is the CrossFit style. Two, it allows everyone doing Rx’d to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead – the strength to get it overhead will always come from hip power. If you have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.

Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:1-6

The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry

Today’s off the wall fact that probably means nothing to anyone is:
The Term, “It’s All Fun And Games Until Someone Loses An Eye” Is From Ancient Rome. The Only Rule During Wrestling Matches Was, “No Eye Gouging.” Everything Else Was Allowed, But The Only Way To Be Disqualified Was To Poke Someone’s Eye Out.

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

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