Tuesday November 15, 2011

CrossFit 864 

“No Whining Zone”

“For Christ also suffered once for sins, the righteous for the unrighteous, that he might bring us to God, being put to death in the flesh but made alive in the spirit,”
-1 Peter 3:18

I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan 

Today’s Warm up starts promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Complete AMRAP – 20 Minutes of:

2 Push press 
6 Strict Pull-ups
2 Push press
50 Meter sprint 

Load on push press = AHAP (Load the bar!) please get out of the mindset of this is how much I use on push press________(plug in a weight that is fairly easy / comfortable) This is for 2 rep so don’t use the same weight that you would use for 20 reps.

Pull-ups = Strict, Dead hang, no kip.

Sprint = Go hard to the 50 meter mark (cone) and use the walk back to the bar as recovery for the next set. Sprint – not a jog.

Train Hard – Train Smart

Post WOD – Stretch. Mobility Work. Refuel (EAT!) Feed the machine.

CrossFit – Constantly Varied. That’s why it works.

Who is signed up for the CrossFit 864 Half Marathon? Pick up a flyer in the box and get started training for a great event. We are looking forward to another awesome run. 

“As you think, so shall you become.”
-Bruce Lee

Your thoughts? Will you become motivated, encouraging, giving, strong, courageous, or negative, whiny, selfish, self centered, somebody owes you something attitude? 

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
-Philippians 2:3-4

BE STRONG(er)
Jay and Janice