Monday January 10, 2011

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

According to weather reports we feel that is safe to assume that we are going to wake up to some pretty nasty roads on Monday so we will be closed for the 9:00a.m. workout (if it does not snow we will be open at 9:00) and will base the afternoon according to road conditions at that time.

"My own personal rant"
I realize that we are all big boys and girls and we have to make our own decisions but please consider the following when you do so. If the roads are covered in snow/ice PLEASE don't get out on the road unless you HAVE to! And that does not include so the kids can see how pretty it is. Speaking from past experience as a State Trooper ...the guys working the road will have more than enough to do without having to respond to wreck scenes of motorist that do not have to be out on the road. Four wheel drive just means that you slide off of the roadway or into another car with all four tires spinning - not good! Stay home and make a snowman.
Just my personal service announcement for the day. Have fun and be safe!
A BIG thank you to all of the law enforcement, emergency personnel, DOT personnel, etc. that are already out working and doing their best to keep everyone safe.

“Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”
- Matthew 6:19-21

Competitive toughness is an acquired skill and not an inherited gift.
-Chris Evert

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 10, 2000 - It was announced that Time-Warner had agreed to buy America On-line (AOL). It was the largest-ever corporate merger priced at $162 billion. The Federal Trade Commission (FTC) approved the deal on December 14, 2000

At Home WOD
For time - 10 rounds of:
10 squats
10 push-ups (CF Style)
10 sit-ups

If you do this one post your time on CrossFit 864 Facebook

Before you get started spend some time in the squat stretch. This is a great chance to work on getting deeper on your squats. Some of you really need to spend time doing serious mobility/flexibility work. Improving in these areas will benefit you in many ways - more than just your squat.

If we are able to get in the box we will have a WOD posted there.

Run Training - Week 11

(1) Run 10k - moderate pace (not a jog but not a race pace)

(2) 6 x 400 meters with 2 minute rest between each run.
Make a strong effort to keep your time on the 400's within 5 seconds of each other.

(3) Run 7 miles

BE STRONG!
Jay and Janice