Tuesday October 18, 2016

864 STRONG – Forging Strong Athletes in Clinton, South Carolina

“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.
-Matthew 5:13

“Ancora Imparo” (Yet I am learning)
-Michelangelo (attributed to him at 88 years old)

Today’s WODs START at: 5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up/Skill Work/Mobility – Before the Buy-In. Remember the Buy-In is not intended to be your warm-up.

Today’s Skill Work – Before Buy In = Work on ankle mobility

Post your rounds today on CrossFit864 Facebook

WOD – For Time:

Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

Mary
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

There is no almost RX. It’s 100% RX’d or Scaled.

October Challenge: 30 Mile Challenge / BEAST MODE Challenge = 2 x 30 – Miles Run. Walk. Hike. Post miles as you go. Your daily walking on job, etc. do not count – must be miles outside of your normal routine such as heading out on a neighborhood walk or running a mile after the WOD, etc. Get out and move.

Definition of Challenge: Demanding, testing one’s determination, willpower, abilities, skills and resources. A call to fight, as a battle.

Entitlement is a delusion built on self-centeredness and laziness. Nobody ever said that life was fair. Deal with it! Don’t compare your life to other peoples life. Live your own. Keep Calm and Mind Your Own Business…

October No Saturday WOD this week. Come out Saturday and run the 5k Run/Walk (option of 1 mile run/walk) If you don’t run at least come out and volunteer and support the Laurens County Cancer Association. Start time is 8:30a.m. (arrive early enough to register) Location – Laurens County Cancer Association Office (behind hospital)

If you don’t support your local community who will?

BE STRONG. BE LEGIT. BE PREPARED.

Janice and Jay

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