Monday May 16, 2011
CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
God lifted me out of the slimy pit, out of the mud and mire; He set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the Lord.
-Psalm 40:2-3
Confidence comes from hours and days and weeks and years of constant work and dedication.
-Roger Staubach
DEFINITION OF A VETERAN
A veteran – whether active duty, retired, national guard or reserve – is someone who, at one point in his life, wrote a blank check made payable to “The United States of America”, for an amount of “up to and including my life”.
That is Honor; and there are way too many people in this country, who no longer understand it.
5-16-2011 WOD (a) starts as a group – please be on time.
WOD (a)
Jump rope – accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
2 x Max Handstand holds
Get squat bar loaded and do a couple of warm up sets.
WOD (b)
4 Rounds for time:
20 Rep back squat (155/95)
400 Meter run
Hydrate – Stretch – Refuel- Get ready to go again!
Paleo on a Shoestring Budget Tip:
Which Foods Should Be From Organic Sources?
While it would be fantastic if we could all eat everything organic all the time, chances are that the cost of this simply gets too high for many of us. Does that mean you should throw it all out the door, and keep eating canned green beans? Not at all! Just determine which foods are most important to eat from an organic, versus a conventional, source.
After studying lots of research, I’ve determined the following foods to be the most important ones to me to buy from an organic source:
Meat and poultry (it is equally important to be sure they come from places where animals are raised humanely and fed a diet natural to them, and to oppose buying from factory farms!)
Soft fruits with thin or no skin, such as strawberries, grapes, tomatoes and apples.
Lettuce and other leafy greens.
On the other hand, some things you may opt to buy from conventional sources are:
Fruits with thick skins, such as banana and pineapple.
Vegetables that don’t retain as much pesticide residue, such as cabbage and broccoli.
Of course, do wash everything before you prepare it. Even though it may be organic, organic doesn’t mean “ready to eat” and it may have bacteria on it!
”EatClean – StayLean”
We had a great time this past Friday night! If you missed it you missed a gym packed with motivation and hard work! Very proud of all of you! You also missed a great time of fellowship and friendly competition with our fellow CrossFitters from HIT CrossFit. We had a lot of positive feedback and we will keep the action going throughout the summer. We a planning on doing “Murph” during the Memorial Day weekend – details to follow.
If you don’t push yourself, who will?
BE STRONG!
Jay and Janice