CrossFit 864 WOD – 5:15a.m./9:00a.m.
Check out CrossFit 864 on Facebook
EMOM – every minute on the minute
10 minutes:
5 SDHP (115/75)
5 DU’s (sub – singles x3 or 5 tuck jumps)
10 minutes:
5 Strict Press (not push press) (115/75)
5 Jumping squats
Abdominal strength: 50 weighted Abmat sit-ups (hold plate, kbell, dbell)
Train Hard – Train Smart
And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.
-Philippians 4:8
“Never give in! Never give in! Never, never, never, never – in nothing great or small, large or petty. Never give in except to convictions of honor and good sense.”
-Winston Churchill
Ok, here are a few more Chuck Norris fact to motivate you. You can only dream about being as bad as he is!
-Chuck Norris can hear his phone ring on silent.
-Most people hope for presents from Santa every year. Santa hopes for presents from Chuck Norris.
-Freddie Krueger has trouble sleeping because of Chuck Norris
-Chuck Norris sold his soul to the Devil. The Devil couldn’t deal with it’s power and gave it back along with a lifetime pass to Six-Flags.
-When Bruce Banner’s angry he turns into the Hulk. When the Hulk’s angry he turns into Chuck Norris.
-If it looks like chicken tastes like chicken and smells like chicken and Chuck Norris says it’s beef then it’s beef.
Ok thats enough Chuck for one day!
How is everyone doing after 2 full days on the Paleo Challenge? I think that it’s great that some of you are posting your daily food log on Paleo 864 Facebook. This is definitely a great accountability tool. The first week of strict, clean eating will probably be the toughest and you will probably crave junk during that time. Stick with it and keep each other encouraged! Very excited to see what happens in 30 short days. Did you clean all of the junk food out of your fridge before you started or do you have to face that temptation each time you open the door?Remember …if you cheat you only cheat yourself – just like during the WODs!
If you missed Monday or haven’t done the baseline workout from Monday you need to make it up this week. Even if you are not on the Paelo Challenge we would like to see how much progress you can make (strength, speed, endurance) on your deadlift, 1 mile run, max rep CF push-ups, pull-ups in 1 minute when we do this workout again in 30 days.
BE STRONG!
Jay and Janice