Wednesday March 9, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m.
“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
– 2 Corinthians 1:3-4
“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand.”
-Arthur H. Stainback
Today’s off the wall fact that probably means nothing to anyone is:
Fact: Antibacterial Soap
The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.
Warm-up and Range of motion work
WOD
30-20-10-5 reps of, for time:
One arm dbell swing (15 each side) – dbell only, no kettlebells
Burpees
Weighted walking lunge – one length of gym
Train Smart – Train Hard
Post WOD – Stretch – Hydrate – Refuel
Hope that everyone is having a great week so far!
BE STRONG!
Jay and Janice