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

Day 73 of the “100 burpee challenge”

If you are still in the burpee challenge and you are behind with intentions of catching up and finishing out the challenge – please catch up on your burpees and get back in the race by Monday, December 7th. Day 100 will fall on December 29th. Janice got a few days behind over Thanksgiving and did 345 burpees yesterday! Yes, in one day! Ouch….

Don’t forget to get signed up for the Tim Mann Fundraiser 5k this Saturday. This will be the CrossFit 864 workout for Saturday so come out and push it extra hard to show your support for our friend Tim! Wear your CrossFit t-shirt.

WOD

10,9,8,7,6,5,4,3,2,1

-Burpees
-AbMat Sit-ups
-Kettlebell Swings

The path of the righteous is like the first gleam of dawn, shining ever brighter till the full light of day. But the way of the wicked is like deep darkness; they do not know what makes them stumble.
Proverbs 4:18-19

I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new [higher] level.
-Diana Nyad

For ten years (from 1969-1979), Diana was the greatest long-distance swimmer in the world. In 1979, she stroked the longest swim in history, making the 102.5 mile journey from the island of Bimini to Florida. She was inducted into the National Women’s Hall of Fame in 1986.

U.S. Diabetes Cases to Double
http://news.yahoo.com/s/nm/20091127/hl_nm/us_diabetes_usa_costs

Why High Fructose Corn Syrup is Worse Than Sugar….And Why it’s Not
http://www.fitnessspotlight.com/2008/11/03/why-high-fructose-corn-syrup-is-worse-than-sugarand-why-its-not/

Paleo Recipe – Salmon Rolls
-Sam Cannons October 2007
20 Minutes
1 cup Sweet Potato
1 Avocado
1 Tbs Lime Juice
1 Tbs Olive Oil
2 Gloves Garlic
120g Smoked Salmon
Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. Lay out the salmon in strips and place a few spoons of the mash on the salmon. Roll the salmon up like a sushi roll. Serves one.
Zone Blocks: 3 Carb; 4 Protein; 6-8 Fat (depending on avocado size)

You know you are a CrossFitter if:
-You never, ever ask “where’s the cardio?”
-You have ever used the phrases “glycolitic/oxidative/phosphagen pathway” and been earnest about it.
-You are in better overall shape than you were 15 or 20 years ago.
-You own an Infidel, Crossfit, or Pukie T-shirt
-You know what the penalty for misspelling Lynne is. And where the FAQ link is. -You know exactly what rhabdo is.
-Your 3-year old daughter sees a truck tire on the ground says, “Dad, watch this,” and flips it using perfect form.
-Your 5 year old son has no clue what a bench press is but he can snatch a light dumbbell overhead for reps.
-Your high school reunion group asks you to list your goals and the first thing that comes to mind is “do Fran in under 3 minutes” …..

See you Wednesday…Looking forward to another great day!
Failure is not an option! BE STRONG!
Jay and Janice