Tuesday October 27, 2009

CF 864 – Today’s schedule:

5:15a.m./8:00a.m. assessment

Day 37 of the 100 burpee challenge
If you have dropped out of the burpee challenge please mark through your name on the board. Who will make it 100 days?

25 Pull-up
50 Deadlift @ 135#
50 Push-up
50 Box Jump @ 24” box
50 Floor Wiper @ 135# (one-count)
50 KB Clean and Press @ 35# (KB must touch floor between reps)
25 Pull-up
300 reps total

“All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the man of God may be thoroughly equipped for every good work.”
– 2 Timothy 3:16-17

All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.
– Calvin Coolidge, 1872-1933, 30th President of the United States

“A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects.”
— Robert Heinlein (quoted in Starting Strength, page iv)
Mark Rippetoe’s Book (CrossFit Barbell Coach)

Cranberry Walnut Chicken Salad
This simple chicken salad is healthy and fresh, a unique combination of a slightly sweet dressing, tart dried cranberries, and pungent feta cheese. Add walnuts for a bit of texture interest, and put everything over shredded chicken breast meat… it’s perfect on its own, or in a lettuce wrap, etc. … the possibilities are endless.

For this recipe, you will need:
• 3 chicken breasts, cooked and shredded
• 1/4 to 1/3 cup mayonnaise
• A splash of orange Juice
• 1/3 cup craisins (dried cranberries)
• 1/4 cup chopped walnuts
• Feta cheese (crumbled) to taste
Whisk the mayo and OJ together in a small bowl, then dump everything together in a large bowl and stir.
Add a little salt if you’d like. Refrigerate until cool.

We need to make room for fall/winter long sleeve CF 864 t-shirt’s and will have a special from now until this Friday – short sleeve t-shirts 2 for $20.00 (regular price $15 each)

CrossFit 864 WOD for this Saturday will be the Clinton Downtown Association 5k run/walk. Get signed up today if you plan on running. Come out and support Clinton and CrossFit 864.

Great job to all of you that came out and pushed very hard on Monday’s wod. Real Fitness is Earned.
Be Strong!
See you Tuesday…
Jay and Janice

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