Monday February 15, 2010

CrossFit 864 – Today’s Schedule:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

jump rope – 250
then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then
jump rope – 250

3-2-1-Go!

Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others. Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross!
-Philippians 2:3-8

I am easily satisfied with the very best.
– Winston Churchill

Group Run from CF864
This is for anyone interested in building up their run distance.
A group will leave the gym for a 2 mile training run on Monday, February 15 at 5:45p.m. if you are interested all you have to do is show up. Many of you have indicated that you have a goal of completing a 5k and we are going to help you reach that goal. How determined are you?

Paleo Challenge
This is the final week of challenge and we will weigh/measure/photograph each of you on Monday February 22. How are your results over the last five weeks? Did you have more cheat meals during the week than clean, healthy meals? We encourage you to continue eating Paelo but if it’s not for you at least maintain a diet built on quality nutrition. We can get more precise about it, but ultimately it comes down to these two sentences (written by Greg Glassman): Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Memorize the words, internalize the concepts, make a habit of the implementation.

Hope that each of you had a great weekend and got plenty of rest for an awesome week of CrossFitting at 864!

Are you going to whine this week or train to be stronger?

BE STRONG! 2010
Janice and Jay

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