CrossFit 864
Nobody ever said that it was easy.
Blessed is the man who walks not in the counsel of the wicked,nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the LORD, and on his law he meditates day and night.”
-Psalm 1:1-2
Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.
-Paul J. Meyer
Warm-up starts today promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Strength Cycle – Week 3
Back Squat 1-1-1-1-1
Work up to a 1 RM (set a new PR)
“Load the Bar”
Train Hard – Train Smart – Have Fun
On this day in history – November 21.
On this day in 1976, Rocky, starring Sylvester Stallone as the underdog prizefighter Rocky Balboa, debuts in New York City. The movie, which opened in theaters across the United States on December 3, 1976, was a huge box-office hit and received 10 Academy Award nominations, including Best Actor and Best Original Screenplay for the then-little known Stallone. Rocky ultimately took home three Oscars, including one for Best Picture, and made Stallone one of the biggest stars in Hollywood.
Incredible results are a reward to those that show up on the days that they really don’t want to…yes, we have some that hate squats and they show up and squat, we have some that hate to run and they show up and run, out of our core group of CrossFitter we could find those that hate at least one exercise that we incorporate into the daily routines at CF864. Don’t hide from your weaknesses because we all have them and they don’t go away until we crush them and make them our strengths. Show up with a positive attitude even when it’s a workout that includes some of your least favorite exercises or something that really challenges you. Why do you CrossFit? To get better or just to check the fitness block off on your daily to-do list? Remember if this stuff were easy everyone would be doing it. You guys are different, you push it up to the edge on every WOD! Be proud of your hard work!
CrossFit 864 Half Marathon Training – Week 3:
Run Schedule for the week of November 21-27, 2011
(1) 9 minute run – fast pace
(2) 3 x 800 meter sprints – recover with a 2 minute rest between runs
(3) Run 4 miles
Log your times and distance in your training journal.
CrossFit864 Gift Certificates
We have CrossFit864 gift certificates available for any amount. Buy one for your friends, relatives, neighbors, or enemies (they might start to love you!) They make great Christmas presents. If you purchase one for $50.00 or more you will receive a $5.00 gift certificate that you can use for merchandise or towards your monthly membership.
New Hoodies and Sweatshirts coming this week.
Hope that all of you had a great weekend!
Constantly Varied.
-CrossFit
BE STRONG!
Jay and Janice