CrossFit 864 - WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Gunnys Revenge"
400 meter run
44 thrusters (45/75)
44 T2B - toes to bar
44 kettlebell swings (1 pood/1.5 pood)
44 jumping squats
44 GHD sit-ups
44 burpees
400 meter OH plate carry (25/45)
Train Smart - Train Hard
He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed. Once you were like sheep who wandered away. But now you have turned to your Shepherd, the Guardian of your souls.
-1 Peter 2:24-25
"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin
Today's off the wall fact that probably means nothing to anyone is:
Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.
Run Training - Week 5
1. 40 minute run - as fast as possible. Run for time (log the distance that you go)
2. Tabata run - you can do these in front of the gym. Run the 20 seconds hard!
3. Run 5 miles
How is your run training going?
Post your time on CrossFit 864 Facebook. Thanks to those of you that post on a daily basis!
Gotta post the bad ones as well as the good ones.
Hope that all of you had a great weekend and are ready to hit it hard today! 3-2-1-Go!
BE STRONG!
Jay and Janice
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