“Trials, temptations, disappointments -- all these are helps instead of hindrances, if one uses them rightly. They not only test the fiber of character but strengthen it...Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before.”
-James Buckham
Today's WOD:
From the Programming Wizard: Coach CJ Martin (CrossFit Invictus)
A. Take 15-minutes to build a heavy-ish Clean and Jerk.
B. Against an 8-minute running clock, perform the following, in order:
“Fran”
21, 15 and 9 reps for time of:
Thruster (95/65 lbs.)
Pull-Ups
Then, using the same barbell, build the barbell and establish a 1-RM Clean & Jerk in the remainder of the 8 minutes.
Your total score will be your 1-RM C&J in lbs, MINUS 1 lb for every second over two minutes (for males) or 3 minutes (for females) it takes to complete “Fran.” ADD 1 lb for every second under two minutes (males) or 3 minutes (females).
Male e.g., Fran = 2:07, C&J = 275, TOTAL = 268
Female e.g., Fran = 2:11, C&J = 195, TOTAL = 244
50-day Paleo Challenge: Body by HARDWORK and REAL food!
We've got 70 athletes both from our box as well as a few from a far. Strength in numbers - I'm pumped for the transformations that are about to take place! The 50-day Paleo Challenge will start on September 11th and finish on October 30th, just in time to celebrate Halloween with a few pieces of chocolate. The full breakdown about the Paleo Diet as well as the rules for the challenge will be given on Thursday, September 6th at 5:00pm with Coach Josh. If you've already participated in a previous challenge or been to the lecture, don't feel obligated to attend, although a refresher is always good, too. The buy-in is $25 (yes, shirt is included). Email Coach Josh to sign-up for the challenge: josh@808crossfit.com.
Yesterday's WOD Board:
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