Thursday December 23, 2010

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

Wear your Santa hat, Santa suit, Elf suit, Ugly tacky Christmas sweater that you got from someone that's not your friend anymore...you get the idea. Oh yea, 20 burpee penalty if you show up without one.

Santa today called and said:
He's making his list and checking it twice to see who's cherry picking the WODs! Yes, that means that he knows who looks at the blog and decides whether they are going to come or not. That's not true CrossFitting when you skip out because you don't enjoy some part or all of the workout. I am always impressed by those of you that work hard and twice as impressed by those of you that show up each day no matter whats on the board even when you hate some part of it (yep, that's most of you) and for the ones that don't look at the blog until after you have finished the WOD ...well, ya'll are true troopers thats all I can say! Let crush our weakness and make it our strength.
3-2-1- Get some!

Warm-up: Dynamic Stretching - then WOD:

"A Frogman's Christmas"

For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
run 3 miles

This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

WOD - Compliments of Mark Divine / SF

Dead hang / strict pull-ups - any grip
Push-ups - shooters choice (you can do regular style or CF style, hand release)

In case you haven't figured this out already - this workout is going to be a little longer than the average. Don't let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx'd then you should work hard, set a good steady pace and try to maintain that throughout. If you do not have really strong abdominals and have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Get warmed up good and don't come to this workout on an empty tank because you will definitely bonk before you finish.

“And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.”
- Luke 2:8-11

"The only one who can tell you 'you can't ' is you. And you don't have to listen."
- Nike

Today's off the wall fact that probably means nothing to anyone is:

The First President To Have A Christmas Tree -
The Christmas Tree has been a tradition in the White House since 1835 when Andrew Jackson?s French chef make him a sugar-frosted pine tree, surrounded with toy animals made out of flavored ices.

President Franklin Pierce, our 14th President erected a Christmas tree to the White House in 1856 for a group of Washington Sunday School children, while caroler's sang "Hark, the Herald Angels Sing."

The tree was not lit for Christmas in 1979 and in 1980 was lit for 417 seconds. In 1979, it was not lit until the American hostages in Iran were released, and in 1980 it was lit one second for each day the hostages remained captive: this tree was first lit with solar energy in 1995, and LED lights were used for the first time in 2002.

Hope that all of you have been able to slow down just a little and enjoy the Christmas spirit and remember why we have CHRISTmas.

“Tough times don’t last, tough people do”

BE STRONG!
Jay and Janice