Wednesday November 25, 2009

CF 864- Today’s schedule 5:15a.m./9:00a.m.

Day 66 of the “100 burpee challenge”

WOD – For Time:
-100 squats
-80 Ab Mat sit ups
-60 push ups
-40 pull ups
-20 burpees

“You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.
“You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
Matthew 5:13-16

The pilgrims made seven times more graves than huts… nevertheless, set aside a day of thanksgiving.
-H.W. Westemayer

Thanksgiving morning fun run!
Anyone interested meet Mike at CrossFit 864 Thursday at 8:00a.m. to run a 5k (or walk). Come join in the fun before you dig into that Thanksgiving Food! Get a jump start on burning a few extra calories and enjoying the camaraderie of fellow CrossFitters.

AbMat
We have been very humbled by the endorsements the AbMat has received over the years. None means more to us than the one we received years ago from the United States Navy SEALs. Did you know you can find the AbMat on page 141 of The Navy SEAL Physical Fitness Guide (edited by Patricia A. Deuster, PHD, MPH)?
We are proud of the men and women of our Armed Forces, and we are especially proud that our AbMat plays a part in the fitness training of those who protect this great nation of ours.

http://www.backbuilder.com/abmat_situps.htm

Helping our children understand why we celebrate Thanksgiving:
http://www.focusonthefamily.com/parenting/articles/give_thanks.aspx

Tuesday:
A lot of great efforts today on the deadlift / burpee workout! Many of you commented on the fact that it’s hard to believe that you can get such an intense, breath taking workout in such a short amount of time. It’s called “Intensity” and only you can increase the intensity in the daily WOD! You can do this by increasing the weight and pushing yourself not to rest during the wod. If you are not a CrossFitter you will not understand. Tell one one your friends that does traditional workouts that you were smoked in less than 10 minutes and I guarantee you that you will get laughed at. Invite them to join you next time! You will get the next laugh!

“If a fellow isn’t thankful for what he’s got, he isn’t likely to be thankful for what he’s going to get.”
-Frank A. Clark

See you Wednesday morning.
BE STRONG!
Jay and Janice

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