CrossFit 864
Results or Excuses – you can’t have both.
Give thanks in ALL circumstances; for this is God’s will for you in Christ Jesus.
-1 Thessalonians 5:18
It’s like being at the kids’ table at Thanksgiving – you can put your elbows on it, you don’t have to talk politics… no matter how old I get, there’s always a part of me that’s sitting there.
-John Hughes
Today’s schedule: 5:15a.m./9:00a.m.
WOD – AMRAP 20 Minutes
1 Power Clean
2 Strict Pull-ups
2 Power Cleans
4 Strict Pull-ups
3 Power Cleans
6 Strict Pull-ups
4 Power Cleans
8 Strict Pull-ups
5 Power Cleans
10 Strict Pull-ups
_ _ _ _ _ _ _ _ _
Continue this cycle for 20 minutes adding 1 clean each round and x 2 on the pull-ups. Grab a piece of chalk and mark off the rounds. What happens when you lose count in a CF Workout? The next number is not 99…it is always 1. Have you seen the video on CroosFit Gym Etiquette?
Load on Power Cleans (see video on CrossFit 864 Facebook) 135/75 pounds
Rx’d = Full Range of Motion on ALL reps.
No short shanking!
Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up (no bent elbows at the bottom) – if you don’t fully extend (for any reason) you are doing a scaled version of this workout. Pull-ups are strict, dead hang – no kipping. Any grip is acceptable for this workout.
Train Hard – Train Smart – Have Fun
It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year’s Day.
-Marilu Henner
Show up this morning and get a jump start on burning those extra Thanksgiving calories. Remember, you can eat a LOT of food…just make good choices. Stay away from all of the unhealthy carbs that end up making you fat (the grains – all breads, pasta, rice, and of course the sugar loaded stuff.) Instead load up on the protein – plenty of meat, all of the green stuff that you can fit on your plate. Splurge a little and enjoy yourself and prepare to work extra hard next week.
Check us out at CrossFit 864 on Facebook.
Looking forward to a great a.m. crew today! Chalk it up and Go Hard!
Running the CF864 Half Marathon? How’s your training going?
BE STRONG!
Jay and Janice
POSTED BY JANICE