CrossFit 864

Results or Excuses. You can’t have both.

“David’s Song of Thanks – Oh give thanks to the LORD; call upon his name; make known his deeds among the peoples!”
-1 Chronicles 16:8

“When you win, say nothing, when you lose, say less.”
-Paul Brown

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

“Gunnys Revenge II”

400 meter run
45 thrusters (75/45)
45 T2B – toes to bar
45 kettlebell swings (1.5 pood/1 pood)
45 jumping squats
45 GHD sit-ups
45 burpees
400 meter OH plate carry (45/25)

Modified/Scaled options posted on the board in the gym

Train Smart – Train Hard – Have Fun

CrossFit 864 Half Marathon Training Schedule

Week 4. November 28 -December 4, 2011

1. 30 Minute run at moderate pace

2.  9 Interval run of 1 minute on/1 minute off fast pace (be consistent)

3.  6 Mile Run

Remember to log your times/distances in your training journal.

The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway

BE STRONG!
Jay and Janice