Tuesday September 22, 2009

Gunny hanging out with CrossFit Greer after "R-21"

CrossFit 864 - Today's schedule:

5:15a.m., 9:00a.m., 4:30p.m., 5:00p.m, 5:30p.m, 6:00p.m

"WOD"

For time:
50 pull ups
800 m run
50 push ups
400 m run
50 burpees
200 m run

50 sit ups

“May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.”

- 2 Corinthians 13:14

"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."

-Jim Rohn

Hooyah! Day 1 of the 100 burpee challenge and everyone made it. Good job...

On a workout like today's with 50 burpees, these will count toward your total for that day ...and no, they dont carry over to the next day! Good try though.

Paleo Recipe

Winter fruit salad

Robb Wolf & Nicki Violetti

Time: 20 minutes

Ingredients: 1 medium blood orange

1 medium ruby red grapefruit

1 medium Fuji apple

1 medium Valencia orange

1 handful of fresh mint

¼ cup pecans Juice from

½ lime

½ tsp cinnamon

Coarsely chop pecans and set aside. Peel orange, blood orange, and grapefruit and separate into slices. The grapefruit will require some extra effort to remove the thick cortex. Chop each slice into fifths and place in bowl. Cut apple into eighths and then cut into smaller bite-sized pieces. Add to bowl. Mince the mint and add to salad. Add pecans, drizzle with lime juice and sprinkle with cinnamon. Mix and enjoy!

Makes ~ 6 Cups

Zone Blocks: Salad contains: 8 blocks carbohydrate, 4 blocks fat

1.5 Cups contains 2 carb blocks and 1 fat block.

Great job to all of you that pushed hard on the shoulder press/push press wod today! Log your weights in your training journal so that you will have an accurate assessment of your strength gains. These workouts help us become stronger which in turn will allow us to work harder when using lighter weights on the metcons - fast paced wods.

Form, Form and more Form - today's wod. Full range of motion.......half reps DO NOT count. Read Sundays blog.

See you Tuesday!

Jay and Janice