CrossFit 864 WOD
Todays schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your workout on CrossFit 864 Facebook
4 Rounds for time:
15 Front squats (135#/95#) – No rack (start from ground)
15 Lateral hop burpees over the barbell
Abdominal Strength: 50 reps of K2E (not for time)
Lateral Hop Burpee
Complete a burpee on one side of the PVC then hop laterally (keeping ankles/feet together) landing on the other side of the PVC and complete another burpee – rotate sides after each rep until all burpees are completed for that round.
Front Squat – Bar starts on the ground. Bring the bar to the shoulders any way. Bar must remain in front of the body at all times above the clavicle and below the chin. The squat begins from a fully extended standing position and must pass through the range of motion where the crease of the hip falls below the crest of the knee, and finishes back in a full standing position hips and knees open.
Front squats are a great exercise for strength and thigh development and if done properly, can be a tremendous boost to overall lower body strength, development and flexibility. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings.
Tips – Keep your elbows and chest up. Abdominals tight. Do not lean forward, keep weight on your heels.
Doing Good to All
“Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.”
– Galatians 6:1
“Temporary discomfort leads to permanent improvement.”
For all of those Chuck Norris fans out there:
-When Chuck Norris puts you in a headlock you have to call a locksmith to get out
-Chuck Norris runs until the treadmill gets tired
-Chuck Norris made a hole in one from the first tee of Augusta National to the eighteenth hole of Pebble Beach.
-Night time is when Chuck Norris tells the sun it’s time for bed.
-Chuck Norris once roundhouse kicked a whale into 20 tons of fish-sticks to feed an entire village in Ethiopia.
-Chuck Norris is so fast he can get out of bed, turn on his light and be in bed before the light turns off.
Paleo Challenge kickoff
We had a great time Monday night getting the Paleo Challenge off to an official start and we had a good chance to share your fave recipes and sample a lot of very tasty Paleo dishes! Check out Paleo 864 on Facebook for recipes. This is also a great place to post your daily food log for a little extra accountability. Check it out. Awesome to see you guys motivating and supporting each other on this! This is a tight group of folks!
Baseline WOD
Very happy to see a lot of hard work going on and a lot of heavy weight coming off the floor during the deadlifts! A strong CrossFitter is a better CrossFitter and we are going to continue to work on strength and proper lifting techniques. I know that some of you might not be quite as motivated as others about moving heavy loads but it looked like everyone put forth a really good effort and seemed to enjoy the challenge of finding their one rep max. A lot of you were stronger than you gave yourself credit for. Bottom line is that strength work is very important to what we do. These type of workouts do not move quite as fast as the typical metcons so please be patient as we do these and enjoy the strength building process. We will do this again in 30 days to see what type of improvements you can make on your deadlift, one mile run, one minute max rep push-ups (CrossFit Games Style) and pull-ups. Log these numbers in your training journal for future reference.
Practice good form! Good form = more weight lifted and less chance of injury.
BE STRONG!
Jay and Janice