CROSSFIT864
The Great Day of the LORD
“For behold, the day is coming, burning like an oven, when all the arrogant and all evildoers will be stubble. The day that is coming shall set them ablaze, says the LORD of hosts, so that it will leave them neither root nor branch. But for you who fear my name, the sun of righteousness shall rise with healing in its wings. You shall go out leaping like calves from the stall. And you shall tread down the wicked, for they will be ashes under the soles of your feet, on the day when I act, says the LORD of hosts.
-Malachi 4:1-3
“And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
-Mark 9:35
Only a life lived for others is a life worthwhile.
-Albert Einstein
Today’s Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up starts promptly at the times posted above. ALL workouts start on the clock as a group at the scheduled times.
Skill work – work your weakness into your warm up today.
Clock starts
Complete 2 rounds of the following:
10 OHS with PVC (Hold the bottom position for 10 seconds)
20 Second static hold at top of the pull-up (chin over bar)
30 Second L-Hold on rings (top of ring dip position)
then-
Complete 3 rounds of the following – AFAP
25 Supine Ring Pull Ups
25 Kettlebell Swings (24kg./32kg.)
25 DU’s or 4 x singles
1 x 125 Unanchored Sit Ups
Time stops when you finish the sit-ups.
Train Hard – Train Smart
CrossFit 864 Half Marathon Training
Week 13 (January 30 – February 4, 2012)
Run Schedule:
Last week of training (It’s here – the big week) Very proud of you for cranking out some serious run training to prepare for this weekends half marathon! You are ready! Let’s do this!
1 – Run (6) – 200 meter runs with a 3 minute rest between each run. Go hard!
2 – Run 3 miles
3 – CrossFit 864 Half Marathon 13.1 miles
Rest Day on Friday if you are running on Saturday.
Hope to see all of you on Saturday morning supporting your fellow CrossFitters along with many other runners.
Ready to kick off another great week at CF864! Show up ready to do hard work!
BE STRONG!
Jay and Janice