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

WOD – “Mini-Murph”

800 meter run
50 pull ups
100 push ups
150 squats
800 meter run

For all have sinned and fall short of the glory of God.
Romans 3:23

For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.
Romans 6:23

Just Do it
-Nike

2010 is here and it’s time to get to work. This is going to be the healthiest year of your life and we are excited to be part of it. Make your commitment now to work hard and enjoy the rewards and benefits of a healthy lifestyle. Remember that your time in the gym is very important but you must dial in on your nutritional habits or you are losing half of the battle. More to come on that subject in the near future as we plan a “Paleo Challenge” for CrossFit 864. This is also a great time to start working on your weak areas – pull-ups, overhead squats, running, box jumps, etc. or whatever exercises that you hate to see show up in a wod. If you show up at the gym early this is a great time for skill work – do band work (stretching/range of motion) do mobility drills, foam roller, etc. get on the pull-up bar and practice holds (20 seconds on and 10 seconds of rest) practice handstand holds, these are just a few ideas…you know your weak areas. Remember that CrossFit will never be easy no matter how long you do it and you don’t want it to be easy. If your workout was easy you probably should have pushed yourself a little harder! If it were easy everyone would be doing it. If you are not keeping a workout journal this is a great time to start. Many of you have your journal at the gym everyday and you can refer back to your workouts especially the benchmark wods and this is a great way to see where you are making gains and where you need extra work. Your journal also takes the guess work out of how much weight do I use, what size kettlebell, what size box, etc. If you have been doing CrossFit for several months and an exercise shows up on the wod and you ask “what is that” then you need to make your own notes in your workout journal about specific exercises. Conquer your weakness because failure is not an option!

BE STRONG! 2010
Jay and Janice