Thursday October 29, 2009

Thursday, October 29, 2009

CrossFit 864 – Today’s Schedule

5:15a.m./9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m./6:30p.m. assessment class with Jay

Day 39 of the burpee challenge!

4 rounds for time of:
25 push presses (95#/65#)
400 m run

“I’ve told you these things for a purpose: that my joy might be your joy, and your joy wholly mature. This is my command: Love one another the way I loved you. This is the very best way to love. Put your life on the line for your friends. You are my friends when you do the things I command you. I’m no longer calling you servants because servants don’t understand what their master is thinking and planning. No, I’ve named you friends because I’ve let you in on everything I’ve heard from the Father.
John 15:11-15 (The Message)

“Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight.” – Lance Armstrong

Reminder that Heidi, Lindsey and Michelle are offering a discount at Spa West for hair cut, massage etc. call 681-west for an appointment.

Intensity (And it’s Role In Fitness) by Pat Sherwood
Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.

Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.

If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.

How much intensity is in your workout? Most CrossFitters will say “If you can talk and carry on a conversation while doing a workout then you’re probably not working as hard as you could.”

Are you signed up for the Clinton Downtown Run/Walk on Saturday? This is the CF864 WOD for Saturday. Sign up today if you plan on getting a t-shirt in your run packet.

Have a great day guys! See you Thursday…
Janice and Jay

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