CrossFit864

“Seek good, and not evil, that you may live; and so the LORD, the God of hosts, will be with you, as you have said. Hate evil, and love good, and establish justice in the gate; it may be that the LORD, the God of hosts, will be gracious to the remnant of Joseph.”
-Amos 5:14-15

Only those who have learned the power of sincere and selfless contribution experience life’s deepest joy: true fulfillment
-Tony Robbins

Today’s schedule: Warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

The warm up starts at the times posted above not the actual workout so please be prepared to spend approximately 15 minutes warming up and getting prepared. Some spend a little more time than others making sure they are prepared for the exercises involved in the WOD (highly recommended) so we ask that you get started moving as soon as you arrive and out of respect to others we ask that you wait until the next scheduled workout if you show up late. If you think that a proper warm up is not important then you haven’t had an injury lately and it’s not a matter of “if” but more a matter of “when” you hurt yourself if you do not take this seriously. Injuries as a result of your training are the last thing that we want to see. Please be patient with those who need time to get prepared. Thanks!

New strength cycle begins today and will include Floor Press on Monday’s and Deadlift on Thursday’s. Please remember the importance of strength training and try to really push yourself on these days. It is very motivating to see so many of you getting excited about getting stronger and hitting PR’s on the strength work. On the strength days this will be the priority and we will include conditioning/assistance work in the form of short metcons. Many CrossFit affiliates including CrossFit HQ do not include metcons on strength days so that 100% of the effort will be focused on the squat, deadlift, press, etc. Keep up with your numbers so that you are able to calculate the weight that you need when we perform workouts based on percentages of your 1 RM (one rep max)

Our top 3 reasons for strength training are:
1- To get stronger
2- To get stronger
3- To get stronger

Floor Press 5-5-5-5-5

Train Hard – Train Smart

Constantly Varied.
-CrossFit 

Are you getting the results that you would like to get? How’s your nutrition looking? Are you showing up at the gym and doing hard work? You have to have the proper balance of both and the gym time alone without good nutrition will not do it!

CrossFit 864 Half Marathon Training  
Week 10 (January 9-15, 2012)

Run Schedule:
(1) Run 6 miles

(2) 6 x 3 minute intervals (moderate to fast pace)
Rest one minute between intervals 1, 3 and 5
Rest 3 minutes between intervals 2 and 4

(3) Run 10 miles

Thanks for your hard work!  

BE STRONG!
Jay and Janice