CF 864- Today’s schedule 9:00a.m./4:30p.m./5:00p.m./6:00p.m. (advanced class and regular class).

If you have not read the blog post on FORM and FROM (Thursday 10-22-09) then please go back and read this. I will post it again next week and maybe again the next…..until we understand the importance of these two principles.

Day 36 of “100 day burpee challenge”

For Time:
18-16-14-12-10 reps of:
-sumo deadlift high pull (95/55)
-push-ups (clapping p/u’s for advanced athletes)

Each one should use whatever gift he has received to serve others, faithfully administering God’s grace in its various forms. If anyone speaks, he should do it as one speaking the very words of God. If anyone serves, he should do it with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever.
1 Peter 4:10-11

Perfection is not attainable, but if we chase perfection we can catch excellence.
– Vince Lombardi, 1913-1970, American Football Coach

“Know this: When one of your coaches is asking for perfection (or damn near it), there is an unwritten agreement that it may not happen immediately. We understand this, but believe (truly) that over time you are capable of developing beyond your current standard. The coach’s job is to re-inforce the things you know that you know, remind you of the things you forget you know, and teach you the things you didn’t know you didn’t know…all you have to do is fight for it. The process is the important part of this journey, and part of that process is fighting for perfection. None of us will ever attain perfection in many of the skills we practice, but merely get closer to mastery. The struggle is where the learning is and shouldn’t be approached or dismissed lightly. It is your responsibility to truly want to improve no matter what your current skill level. So enjoy the process, enjoy the road, but most of all enjoy the struggle! Even if it’s not perfect, fight for it!”
– Adrian Bozman, CrossFit San Francisco

A few links to check out:

http://www.bobsredmill.com/gluten-free/

In Search of a Good Egg (good article)
http://www.thehealthycookingcoach.com/2008/10/in-search-of-a-good-egg.html

Are you coming to give 100% today? Why waste the time if not?

Hope that everyone had a great weekend and got plenty of rest.
It’s Monday now so…3-2-1-Go!
Jay and Janice