Tuesday May 4, 2010

CrossFit 864

CrossFit Hero WOD

“The legacy of heroes is the memory of a great name and the inheritance of a great example.”
-Benjamin Disraeli 1804-1881, British Statesman, Prime Minister

“Mr. Joshua”

5 rounds for time:

Run 400 meters
30 Glute-ham sit-ups
15 reps 250 pound deadlift

“Mr. Joshua” is a memorial workout to honor fallen CrossFit soldier Navy SEAL Joshua Thomas Harris, 36, who drowned during combat operations on August 30, 2008 in Afghanistan. The strength movement in this workout is the deadlift. We encourage you to scale the weight accordingly if you are not confident with your deadlift skills.

“There is no point in being alive if you cannot do the deadlift”
-Jon Pall Sigmarsson

Sub Abmat sit-ups if you have not been if you have not been training on the GHD. Form is very important on this exercise.

Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited. Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everybody.
-Romans 12:16-17

“Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands.”
– Gen. George S. Patton

Reminder – the CrossFit 864 cookout is this Friday after the last WOD. We will provide the meat for the grill and you can bring a side dish (Paleo friendly of course) get signed up on the board at the gym today so we can get a headcount today. Your children and spouses (or guest) are welcome to join the CF 864 family.

Janice and Jay

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