Monday July 5, 2010

CrossFit 864 WOD - Open normal hours today. No excuse!
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Hero Workout - CrossFit Headquarters

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Substitute for muscle-up? (From CrossFit HQ)
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

1 Kilometer = 0.62 miles
1 Kilometer = 1000 meters

“Blessed is the nation whose God is the LORD, the people he chose for his inheritance.”
- Psalm 33:12

Laziness is nothing more than the habit of resting before you get tired.
-Mortimer Caplan

"If you have time to whine and complain about something then you have the time to do something about it."
-Anthony J. D'Angelo

"I had no shoes and complained, until I met a man who had no feet."
-Indian Proverb

I hope that all of you had a great July 4th weekend and you are ready to get after it really hard this week. This is a great way to kick off a new week by honoring an American Hero today in our workout. The idea of hero workouts should motivate you to push extra hard and not complain about how hard it is....Luce along with many other men and women gave their life so that we can enjoy the freedom that we take for granted so very often.

Are you going to complain today about the little things that don't go exactly as you would like them to or will you be thankful for the many blessings in your life? Make a list...I feel sure that there will be a lot more good than bad.

Thanks for all you do.
BE STRONG!
Janice and Jay