CrossFit 864 –  9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

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5 minutes of TGU’s (Turkish Get ups) AHAP Post weight used and amount of reps completed on TGU.

Rest 3 minutes then complete the following:

 AMRAP in 15 minutes

 5 Deadlift (bodyweight – on bar)

 10 T2B (toes to bar)

15 Double unders (single unders x 2) if unable to perform DU’s

 Not for time: Abdominal strength – 50 sit-ups

 Train Hard – Train Smart

 Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him. -James 1:12

“Life is the only art that we are required to practice without preparation, and without being allowed the preliminary trials, the failures and botches, that are essential for training.” -Lewis Mumford

 Today’s off the wall fact that probably means nothing to anyone is: The four different people who, at various times, tried-and failed-to become the Guinness Book of World Records’ “Human Milkshake Volcano” by drinking five gallons of milk and then riding the Six Flags Screaming’ Eagle roller coaster all shared the same birthday: September 18, 1970.

Run Training Schedule (week of November 15-20)

(1) 9 minute run – fast pace

(2) 3 x 1000 meter sprints with a 2 minute rest between runs

 (3) Run 4 miles

 These run workouts are in conjunction with your CrossFit WOD’s and should be done at least a day apart if possible. Try to schedule them throughout the week and perform in the order listed above. Get together with other CrossFitters in the box if you are looking for someone to partner up with on a particular day. I know that many of you have been meeting at the gym to do your runs. Good job guys!

 BE STRONG!

 Jay and Janice