Tuesday October 12,2010

CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up posted on the board - start when you arrive.

WOD


21-15-9 for time:

SDHP (115/75)

Kettlebell Swing (M 2 pood/W 1 pood)

Ball Slams (M 40-50/W 25-30)

Remember the importance of "Full Range of Motion" on all reps. If you are not sure just ask. Also, if you lose count during a WOD the next number is always one...not 21.

Stretch - Range of Motion work (bands, hanging from pull-up bar, squat stretch, etc.)

In you I trust, O my God. Do not let me be put to shame, nor let my enemies triumph over me.
No one whose hope is in you will ever be put to shame, but they will be put to shame who are treacherous without excuse. Show me your ways, O LORD, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long. Remember, O LORD, your great mercy and love, for they are from of old. Remember not the sins of my youth and my rebellious ways; according to your love remember me, for you are good, O LORD. Good and upright is the LORD; therefore he instructs sinners in his ways. He guides the humble in what is right and teaches them his way. All the ways of the LORD are loving and faithful for those who keep the demands of his covenant.
-Psalm 25:2-10

A true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Douglas McArthur

Today's off the wall fact that probably means nothing to anyone is:
Q is the only letter in the alphabet that does not appear in the name of any of the United States.

We will have the registration forms in the gym on Tuesday for the Clinton Downtown Association 5k Run/Walk on Saturday October 30, 2010 at 9:00a.m. www.sportoften.com

Janice will start a training program in November for the upcoming CrossFit 864 Half Marathon. Train for this and do something that you thought you would never do. Yes you can do it! Let Gunny know if you are interested.

Sign up for the body fast test at CF864 on October 30, 2010. Sign up on the board in the box. www.bodyfattest.com

We are planning on another Paleo Challenge in the near future. Many of you have told us that you felt so much more accountable during the last one. We are looking at ways to make this practical for all of you and help you understand the importance of nutrition in your overall healthy lifestyle. Post your comments on CrossFit Facebook and let us know how many of you are interested. We are going to kick it off either way just curious about who all is interested. If you are looking for results and not interested in changing your eating habits then you can expect limited results. You decide.

If you don't do it - you wouldn't understand!
-CrossFit 864

BE STRONG!
Jay and Janice