CrossFit 864 – 5:15a.m. / 9:00a.m.
Post your workout on CrossFit 864 Facebook
Turkish Get up – Warm up
As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell
Switch hands as needed – Keep the total number of reps left and right even.
Even though it’s a warm up post your total number on the board.
AHAP – as heavy as possible
25-15-10-5
Ball Slams
Wall Ball
Rx’d = For guys 30 pounds or heavier on balls slams / girls 20-30
Wall ball – guys 18-20 pound med ball / girls 14 plus
Finish with – Not for time.
Abdominal strength – 100 reps of 4 count flutter kicks.
I know that you are going to ask 2 questions – whats a 4 count and why didn’t you just say 400? So here’s the answer to both – 100 (4) count “sounds” a lot easier and less intimidating than 400! And here’s a little sample of the count.
And it goes something like this…..one, two, three, four – two, two, three, four – three, two, three, four…etc. Sound off for Gunny like you are at Parris Island when you count these off. Count them loud if it helps you keep track. Remember, if you lose count during a workout the next number is always one not 99!
“Seek the LORD while he may be found; call on him while he is near.”
– Isaiah 55:6
“I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds”
-Henry Rollins
Today’s off the wall fact that probably means nothing to anyone is:
The WD In WD40 Means Water Displacement.
Remember this is your CrossFit! You are part of a small dedicated group of like minded athletes striving to be the best that you can be. I did not say being the best…I said being the best that YOU can be. For many of us there may be a very wide gap between where you finish the WOD and where the next guy or girl finishes. You might be the strongest and fastest athlete in the box or you could be at the other end of the scale and just getting started. The cool thing is “it doesn’t matter” as long as you are doing the best that you can do. Keep pushing!
Look for an opportunity today to pass along a word of encouragement or motivation to someone. It goes a long way because you never know what the person next to you might be dealing with.
Dont forget to sign up on the board if you plan on having your body fat tested.
Have a great day ya’ll!
BE STRONG!
Jay and Janice