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

Post your workout on CrossFit 864 and check out Paleo 864 on Facebook

AMRAP – 20 minutes:

7 Barbell Thrusters (115/75)
7 Ball Slams (M 40-50/W 20-30)
Run 200 meters

Rx’d is more than just a prescribed weight. You must meet the following standards if you are doing the WOD as Rx’d. Make every rep count! When you cheat or shortcut your form/range of motion who do you cheat? Answer: yourself. When you skimp on form/reps to be able to put a faster time up on the board who do you impress? Answer: Nobody.

Work as hard as you a capable of working, do the best that you can do and be proud of your effort. As I have said in the past – first place or dead stinking last makes no difference if you gave 100%. Thanks for your hard work!

Movement Standards:

Thrusters – Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement – full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

Ball slams – arms must be fully extended with elbows locked out at the top of the movement on every rep.

We know that we have come to know him if we obey his commands. The man who says, “I know him,” but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God’s love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6

“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”
– Arnold Schwarzenegger

Today’s off the wall fact that probably means nothing to anyone is:
In Nebraska, It is illegal for bar owners to sell beer unless they are simultaneously brewing a kettle of soup.

We are working on ideas for another Paleo Challenge. Post you comments, thoughts, ideas on CF864 Facebook. Are you in?

BE STRONG!
Jay and Janice