Friday January 14, 2011

CrossFit 864 WOD

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

Warm up - Mobility Work

EMOM - 15 minutes

RX'd
3 Thrusters (no rack - bar comes from the floor)
3 Dead hang Pull-ups (strict-no kip)

Load = 95/65
EMOM = every minute on the minute

Abdominal strength: "Tabata"
Alternating between the following exercises:
-Plank hold
-Flutter kicks

Modify/scale as needed depending on your strength level.

Train Hard - Train Smart

“that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God.”
- 2 Corinthians 5:19-20

You have to learn how to get comfortable with being uncomfortable.
-Lou Piniella

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 14, 1943 - U.S. President Franklin D. Roosevelt became the first U.S. President to fly in an airplane while in office. He flew from Miami, FL, to French Morocco where he met with British Prime Minister Winston Churchill to discuss World War II.

Nutrition Workshop/Lecture - Tuesday January 18 at 6:00p.m. - If you plan on attending please go to the original posting on CrossFit 864 Facebook and let us know. Just want to make sure that everyone that originally responded will still be able to make it. We need a count so that we will have enough material for everyone.

Thanks!

BE STRONG!
Jay and Janice