CrossFit 864 – WOD

21-15-9

-Toes to Bar
-Burpees

Overhead Lunge -30 steps between each round (45/25 pound plate)
*each lunge = 1

After workout / Abdominal training
25 Abmat sit-up
1 minute plank
25 Abmat sit-up
1 minute plank

Hydrate / Stretch / Eat!

“if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then will I hear from heaven and will forgive their sin and will heal their land.”
– 2 Chronicles 7:14

“Be patient and tough; some day this pain will be useful to you”
– Ovid

“Quitters never win, and winners never quit.”

-Have you signed up for the cookout this Friday night at CF864? If you plan on coming we need to know today so that we can have enough “meat” for the grill and to get an idea of the side dishes that everyone is bringing.

How have your results been lately? Are you happy with your workout times? Strength, endurance, energy, body composition? You know what my next question is going to be don’t you? How are your nutritional habits? Don’t complain about your progress if you are filling your body with trash and in return expecting good results…that’s called magic and I don’t see that happen very often. I use the analogy of a race car driver putting 87 octane in his car and expecting to win (or even finish) a race. You are not doing traditional, low intensity workouts therefore you need to fuel (eat) accordingly. You can push through easy (wimpy) workouts on little or no fuel but you are tackling extremely intense workouts that require the proper fuel to complete and also to repair after the workout is over. Treat your body like the machine that it is. I like the saying that I see quite often around the CrossFit community “We don’t use machines we build them” …now that’s what I’m talking about! Be a machine!

Are you going to work hard and be strong or complain? The choice is yours.

BE STRONG!
Janice and Jay