CrossFit 864 WOD 5:15a.m. / 9:00p.m.

Warm up / Dynamic range of motion
Work handstand holds into your warm up today. Make sure that you spend enough time getting your shoulders ready for this workout. Of course you need to get your back, hamstrings, etc ready too. Go hard and fast on this one.

“Diane”

21-15-9 reps for time:
Deadlift 225 pounds
Handstand Push-ups

Stretch – Mobility Work – Hydrate – Refuel

“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.”
– Luke 2:6-7

Let me tell you something kid; Everybody gets one chance to do something great. Most people never take the chance, either because they’re too scared, or they don’t recognize it when it spits on their shoes.
-The Babe, The Sandlot

Today’s off the wall fact that probably means nothing to anyone is:
December 24 – On this day in 1923, President Calvin Coolidge touches a button and lights up the first national Christmas tree to grace the White House grounds.
Not only was this the first White House “community” Christmas tree, but it was the first to be decorated with electric lights–a strand of 2,500 red, white and green bulbs. The balsam fir came from Coolidge’s home state of Vermont and stood 48 feet tall. Several musical groups performed at the tree-lighting ceremony, including the Epiphany Church choir and the U.S. Marine Band. Later that evening, President Coolidge and first lady Grace were treated to carols sung by members of Washington D.C.’s First Congregational Church.

Check out the following link to the NY Times. Ok, guys if you are not challenging yourself with heavy weight during your workouts then now is the time to start! Do not get into the mindset that “this is how much I always lift”…add a few pounds and get stronger and leaner.
Question of the day: Do you like lifting heavy weight? Post your thoughts on CF864 FB.

http://www.nytimes.com/2010/04/06/health/06real.html?_r=2&ref=health

How did you do on the “one minute drills” did you get as many reps as you thought that you would? Are you keeping a training journal? If not, will you remember how many reps that you got the next time that we do this workout?

Lets do this…..

BE STRONG!
Jay and Janice