CrossFit 864 WOD
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time on CrossFit 864 Facebook
“Forrest”
Three rounds for time:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather
I am writing to you who share the same precious faith we have. This faith was given to you because of the justice and fairness of Jesus Christ, our God and Savior. May God give you more and more grace and peace as you grow in your knowledge of God and Jesus our Lord. Growing in Faith By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one who called us to himself by means of his marvelous glory and excellence. And because of his glory and excellence, he has given us great and precious promises. These are the promises that enable you to share his divine nature and escape the world’s corruption caused by human desires.
-2 Peter 1:1-4
God places the heaviest burden on those who can carry its weight.
-Reggie White
Today’s off the wall fact that probably means nothing to anyone is:
“The sixth sick sheik’s sixth sheep’s sick” is said to be the toughest tongue twister in English.
“I don’t understand how it is that someone with only seven pull-ups could ask me how they could increase their muscle mass or strength. The obvious answer is, “work until you’ve got thirty pull-ups and you’ll come back with five new pounds of lats and biceps alone.” This kind of thing is true of squats, deadlifts, push-ups, muscle-ups, dips, and any other fundamental, functional movements. Athletes regularly working the basic movements never ask how they can get stronger or bigger they already know.”
– Greg Glassman, Founder of CrossFit
Half marathon training program – see this weeks training also posted on whiteboard at gym. I will post more info throughout the week. You are off to a great start so keep working hard….if you are asking yourself if you can do it the answer is YES! You have a tremendous amount of support and energy around you to motivate you through every mile.
Week 2
3 days of training this week (plus CF WOD)
In the following order with a day of rest (from run training) in between.
(1) 20 Minute Tempo Run – run for 20 at 90% intensity (very hard) – This is not a set distance.
(2) 8 x 200 meter – with a 3 minute rest between runs. Run these all out, as hard as you can.
(3) 5 Mile Run – moderate pace.
Log your times/distance.
Looking forward to another great week of CrossFitting with an amazing group of athletes. I know that we have a group of true CrossFitters when we hear so many of you get fired up about the fact that the workout is extremely tough and a challenge sometimes just to finish. The really awesome part is that you are ready for more the very next day.
BE STRONG!
Jay and Janice