Monday December 20, 2010

CrossFit 864 WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

CrossFit 864 Christmas Party tonight at 7:00p.m.-9:30p.m.

This weeks schedule:
Open regular hours Monday-Thursday
Closed Friday, Saturday and as always on Sunday.
Next WOD on Monday, December 27 at 4:15p.m.

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Scaled version/options-
Sub dead hang or kipping pull-ups for C2B (chest to bar)
Sub ring push-ups for ring dips, if unable to do ring push-ups do CF push-ups
Overhead squat weight for the girls - 65 pounds
No matter what modifications you make to this workout - Go hard at it!

Hydrate - Stretch - Refuel

Skill work - pick a weakness and spend 5-10 minutes along with some mobility work.

“And you, my child, will be called a prophet of the Most High; for you will go on before the Lord to prepare the way for him, to give his people the knowledge of salvation through the forgiveness of their sins, because of the tender mercy of our God, by which the rising sun will come to us from heaven”
- Luke 1:76-78

It's easy to make a buck. It's a lot tougher to make a difference.
-Tom Brokaw

Today's off the wall fact that probably means nothing to anyone is:
The three most valuable brand names on earth: Marlboro, Coca-Cola, and Budweiser, in that order.

Run Training - Week 8

(1) 10k at 90 %

(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.

(3) Run 8 miles

How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!

Thursdays WOD - wear your Santa hat, Santa suit, Santa's helper suit, elf suit, ugly Christmas sweater (and Santa hat) etc. to the workout.

Post your rounds on CrossFit 864 Facebook

Lets hit it hard all week and get ready to finish 2010 in a strong way! 3-2-1-Go

BE STRONG!
Jay and Janice