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

Warm up / Dynamic Range of Motion

For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
20 Box Jumps
5 Dbell/Kbell Renegade Man Makers
10 Box Jumps

Abdominal strength – Complete 100 Abmat sit-ups after the workout. Not timed.

Box (24/20)
Man Maker # – Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds
Go heavier if you can. Good strength movement.

Man Maker Basics
The man maker is the epitome of a constantly varied functional movement. The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.

Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

For he spoke, and it came to be; he commanded, and it stood firm. The LORD foils the plans of the nations; he thwarts the purposes of the peoples. But the plans of the LORD stand firm forever, the purposes of his heart through all generations. Blessed is the nation whose God is the LORD, the people he chose for his inheritance. From heaven the LORD looks down and sees all mankind; from his dwelling place he watches all who live on earth—he who forms the hearts of all, who considers everything they do. No king is saved by the size of his army; no warrior escapes by his great strength.
-Psalm 33:9-16

“To do more for the world than the world does for you – that is success.”
-Henry Ford

Today’s off the wall fact that probably means nothing to anyone is:
Many years ago in England, pub frequenters had a whistle baked into the Rim or handle of their ceramic cups. When they needed a refill, they used the whistle to get some service. “Wet your whistle” is the phrase Inspired by this practice.

Half Marathon Training schedule for this week.

Week 1: Getting Started

You will complete a 5k (3.1) miles at a moderate pace.

Interval Workout – 4×400 meter with a 4 minute rest between runs. Run the 400 meters hard.

Tabata Run – 20:10 x 8 rounds. 20 seconds on 10 seconds off, all out efforts!

This training will be done in conjunction with your normal CrossFit WOD and strength training. It will be impossible to get everyone together at one time to do these as a group so I would recommend that you post the times (CF864 Facebook) that you can meet as a group and we can coordinate several groups throughout the day for each workout. Allow one day between each of the runs listed above and try to complete them after your CF wod or later in the day. You need to be prepared to go all out on each of these days and try to get stronger and faster each week. We can do all of these starting from the box if that works for you. We are excited about the idea that many of you will complete this half marathon and prove to yourself once again that you are capable of doing much more than you thought and much more than you give yourself credit for.

It will be very beneficial to you to log your times/distances during this training.

If you need running shoes – Jeff Milliman is now at GO TRI SPORTS (Greenville)
Pick up a discount card at the gym before you go and let Jeff know that you are from CrossFit 864. Jeff is a great running coach with a lot of knowledge and he can help you with running questions/concerns while you are there.
www.gotrisports.com

Another week off to a great start! How can you encourage someone today? A positive word goes a long way sometimes.

BE STRONG!
Jay and Janice