Tuesday December 28, 2010

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

"Hansen"

For time - Five rounds:
30 reps, 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups

This is why we push hard on this workout - Because we are honoring a hero!
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”
- Hebrews 6:10

"The way you motivate a football team is to eliminate the unmotivated ones."
-Lou Holtz

"An athlete diminished by excessive aerobic training is slow and weak. At CrossFit we call that state, 'spun-down."
-CrossFit Founder, Coach Glassman

Today's off the wall fact that probably means nothing to anyone is:
On this day December 27, 1932 Radio City Music Hall in New York City opened.

Question of the day: Post your comments/thoughts on CrossFit 864 Facebook
How are you feeling after the Christmas holiday? If you ate a lot of food at parties and family meals that you have not been eating could you feel a direct relationship to your performance after taking a few days off from CrossFitting? Your diet (nutritional habits) plays a huge role in how you perform as well as how well you recovery from workout to workout. Ready to kick this week off and get back on track? Let us know how we can help with the accountability end of it.

For those of you that laugh at the low fat, high carb (sugar) diets you will appreciate the link attached below. Through trial and error you have found that eating all of the grains, etc. (according to the 30 plus year old food pyramid prioritizing carbohydrates) only contribute to excess body fat and many health issues. The days of bagels, cereal, bread and muffins for breakfast and pasta, etc. and of course the sugar loaded foods - even excessive amounts of fruits should be in your past unless your goal is storing body fat. If you need a little help on what to and what not to eat just research "Paleo / Primal" recipes and check with some of your fellow CrossFitters that have found benefits in this way of eating.

Eat Protien and Fat and Get Rid of the Carbs!
It seems as though mainstream science is finally beginning to accept the fact that high carb/low fat diets are not a good idea. Every day, more and more articles are coming out supporting what we have been telling you for years; fat good, carb bad! Take a moment to pat yourself on the back and revel in the fact that you have been vindicated!

LA Times - Health Section (A Reversal on Carbs)
http://www.latimes.com/health/la-he-carbs-20101220,0,5464425.story

An inferiority complex is a conviction by a jury of your fears.

BE STRONG!
Jay and Janice