Thursday December 17,2009

CF 864
7:00p.m. (Christmas Lite Run less than 2 miles)

Day “88” for the “100 day burpee challenge”


3 rounds for time:
400 meter run
21 – 1.5 pood kettlebell swing
12 – pull-ups

“[Mary’s Song] And Mary said: “My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.”
– Luke 1:46-47, 49

There are always two choices. Two paths to take. One is easy. And it‘s only reward is that it’s easy.

Check your training log to see what your last Helen time was and work to get a PR! This is a great wod and actually it is one of our favorites. If you do this rx’d we will put your time on the whiteboard (400 m run/1.5 pood kb/unassisted pull-ups…no band or jumping off box)Intensity is what it takes to drive you to the next level and we can only motivate you to work as hard as possible…you have to do the rest. If you walk out of the gym after your workout looking as fresh as you did when you walked in then chances are you didn’t push very hard. At some point you need to increase the intensity to the level that you know without a doubt that you have given it 100%! Then do it again and again! Stop cheating yourself. Remember…if it were easy everyone would be doing it.

See you Thursday…
Failure is not an option
Janice and Jay

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