” 864 Friday July 22, 2011
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.
“I have chosen the way of faithfulness; I have set my heart on your laws.”
-Psalm 119:30
“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen
Today’s WOD
21-15-9-6 reps of:
SDHP (95/65)
Pull-ups
Abdominal Strength
50 Hollow Rocks
50 Sit-ups (not anchored)
2 Minute plank hold (try to go unbroken)
Go hard and fast on this one today. Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. You cant sip on a small bottle of water right before the WOD starts and expect to be ok.
Train Hard – Train Smart
Have a great day guys!
BE STRONG!
Jay and JaniceFlashback”
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.
Check us out at CrossFit 864 Facebook. Post your WOD scores.
Nutrition Workshop/Lecture at CrossFit 864 – Tuesday, January 11, 2011 at 6:00p.m. We will not have a 6:15p.m. WOD on Tuesday. Sign up on Facebook. We need a count so please let us know asap.
Warm-up / Mobility Work / Skill Work
AMRAP – 20 minutes
5 Deadlift (275/155)
10 Ring Push-ups
5 Strict Pull-ups (Dead hang / No kip)
Hydrate – Stretch – Mobility Work – Refuel (Eat!)
Question of the day: what do you have for your post WOD meal? Lets hear from you.
Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming.”
– 1 Peter 1:13
“When people cheat in any arena, they diminish themselves-they threaten their own self-esteem and their relationships with others by undermining the trust they have in their ability to succeed and in their ability to be true.”
Cheating is cheating no matter how small – you might justify it in your own mind but it’s still cheating.
Today’s off the wall fact that probably means nothing to anyone is:
On this day in history January 7, 1990
Lynn Jennings runs world record 5K indoor at 15:22.64
On this day in history January7, 1927
Harlem Globetrotters play 1st game (Hinckley, Ill)
How is your run training going?
BE STRONG!
Jay and Janice
” 864 Friday July 22, 2011
