CrossFit 864 – Today’s Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 60 of the “100 Burpee Challenge”

“WOD”

AMRAP in 20 minutes:
3 – Man-Makers
5 – KTE (knee to elbow)
9 – Squats

Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.
John 3:20-21

Big shots are only little shots who keep shooting.
– Christopher Morley

Strength training: Get stronger, leaner and healthier
Strength training is an important part of an overall fitness program. Here’s what strength training can do for you — and how to get started.

By Mayo Clinic staff

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren’t balanced by a proper dose of strength training, you’re missing out on a key component of overall health and fitness.

Despite its reputation as a “guy” or “jock” thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it
Muscle mass naturally diminishes with age. “If you don’t do anything to replace the lean muscle you lose, you’ll increase the percentage of fat in your body,” says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. “But strength training can help you preserve and enhance your muscle mass — at any age.”

Strength training also helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
Boost your stamina. As you grow stronger, you won’t fatigue as easily.
Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
Get a better night’s sleep. People who commit to a regular strength training program are less likely to have insomnia.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

More and more PR’s this week! We love hearing your success stories and hearing about the obstacles that many of you have hurdled and how you are conquering your weaknesses one day at a time! Keep pushing – you might not realize what a motivation you are to the person next to you! Lot of energy at CrossFit 864 this week….Ya’ll Rock! What motivates you?

How are your nutritional habits this week? Do you know the importance of the post workout meal? This is a MUST for recovery after a hard wod!

BE STRONG!
Jay and Janice