Monday January 3, 2011

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

Reminder - Monthly dues by January 3rd.
Thanks for your consideration!

"Happy 2011"

Please help us keep the groups running according to the schedule above. We ask that everyone arrive in time to get warmed up and get started with the group. I know that some of you run in do not spend much time warming up and seemed rushed to get started. There is always a warm up posted on the whiteboard - do this one or you can do this is conjunction with some of your own mobility drills but whatever you do spend 10-15 minutes minimum getting prepared. We do not want anyone one to get injured as a result of CrossFit training. Spend time working on a skill or a weak area (we all have them) while you are warming up (double unders, overhead squats, handstand push-ups, unassisted pull-ups, squat therapy - getting down to proper depth for a legitimate squat, the list goes on.) We want everyone to work hard and see amazing results from the efforts that you put into your training. We will not allow anyone to jump into a WOD without a proper warm up, we care that much about you and we feel responsible if we allow you to practice bad training habits.

Parents - please help us out! We ask that all children stay in the designated area at all times. For the children's safety we ask that you never allow your child on any equipment before, during or after the workouts for any reason. We love children and we want our boys with us everywhere we go so we feel that being able to bring your children with you is great. However, we are busy enough trying to keep up with our boys and cannot be responsible for other children or their actions. I am not aware of any gym/training facility that allows children in the workout area so we greatly appreciate your help with this matter. Thanks for your understanding.

Goals? Do you have a goal(s) for the new year? If you have not set a goal how will you gauge your progress? I am not just talking about your fitness goals, what about the other things in your life? The priorities.

Lord, you have been our dwelling place throughout all generations. Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. You turn people back to dust, saying, “Return to dust, you mortals.” A thousand years in your sight are like a day that has just gone by, or like a watch in the night. Yet you sweep people away in the sleep of death—they are like the new grass of the morning: In the morning it springs up new, but by evening it is dry and withered. We are consumed by your anger and terrified by your indignation. You have set our iniquities before you, our secret sins in the light of your presence. All our days pass away under your wrath; we finish our years with a moan. Our days may come to seventy years, or eighty, if our strength endures; yet the best of them are but trouble and sorrow, for they quickly pass, and we fly away. If only we knew the power of your anger! Your wrath is as great as the fear that is your due. Teach us to number our days, that we may gain a heart of wisdom. Relent, LORD! How long will it be? Have compassion on your servants. Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.
-Psalm 90:1-14

Today's WOD

Warm up / Mobility Work

For time:

Run 1 mile
3 rounds (AFAP)
50 Push-ups
50 Squats
Run 1 mile

Challenge WOD - for the "Beast" in the box wear your weighted vest (at least 20 pounds)

Rx'D=
Push-ups are CF style - release hands from floor on each rep.
Squats - all reps must be to proper depth. Grab a ball and touch it at the bottom of your squat.
AFAP - as fast as possible

Remember if you lose count of your reps during a WOD the next number is always one! Lets keep it real - If you can post a time that's as fast as some of the "Firebreathers" at the CrossFit Games then we are going to sponsor your trip to California to represent us at the 2011 Games!

Check out the long sleeve CF864 t-shirts at the gym. Hoodies coming this week.

Run Training - Week 10

(1) 6 mile run

(2) 6 x 3 minute intervals (moderate to fast pace)
Rest one minute between intervals 1, 3 and 5
Rest 3 minutes between intervals 2 and 4

(3) Run 10 miles

Post your time on CrossFit 864 Facebook. Get connected with the CrossFit864 community by sharing your times, comments, thoughts, etc.

Lets kick this year off strong. Don't skip today just because you think it looks too hard because tomorrow might be worse!

Dont wish it were easier, wish you were better.

BE STRONG!
Jay and Janice