WOD-Team Workout

“Seek good, not evil, that you may live. Then the LORD God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the LORD God Almighty will have mercy on the remnant of Joseph.”
– Amos 5:14-15

It has been my experience that folks who have no vices have very few virtues.
– Abraham Lincoln, 1809-1865

http://www.thedailygreen.com/healthy-eating/eat-safe/grass-fed-beef-benefits-072704

It has been a great week of CrossFitting! Lots of squats, deadlifts, thrusters and burpees to make those legs strong and maybe a little sore! – understatement?

Everyone interested in the Paleo Challenge please sign up at the gym. There will be a short nutritional seminar (Q & A) session to discuss Paleo at 6:30p.m. on Monday, January 11, 2009. Bring a note pad and a folding chair unless you don’t mind sitting on one of the boxes. Take a little time over the weekend to research Paleo…there are a lot of great blogs out there with plenty of recipes and other tips.

Continue to work on your form on all exercises and remember that form is more important and more beneficial than your time in most instances. Focus on skill work before/after wods along with stretches and ROM (range of motion) work. Mix in the things that you hate or just cant do very well into your warm up – practice double-unders (jump rope) practice pull-ups, hand stand holds against the wall, etc. Never give up on a weakness…instead work to conquer it as I have seen done over the past few weeks on the pull-up bar, 5k run, box jump and the list goes on. With your hard work this will be the strongest, fastest, leanest (and meanest?) year of your life! Cant wait to see it! You guys really ROCK!

It’s not that I am so smart, it’s just that I stay with the problems longer.
-Albert Einstein

BE STRONG! 2010
Janice and Jay