Friday February 11, 2011

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

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Warm up/Range of motion - posted on whiteboard

For time:
35 Renegade Rows
100 Meter Farmers Walk
35 Ball Slams
100 Meter Farmers Walk
35 DU's
100 Meter Farmers Walk
35 Wall Balls
100 Meter Farmers Walk

Load for Farmers Walk - AHAP as heavy as possible
(HEAVY means hands hurting, fingers feel like they are about to fall off, forearms on fire and about to explode, eyes popping out) any questions about what heavy is?
Renegade Row - Dbell/Kbell (recommended # 25/45)
Sub for DU's - 70 tuck jumps or 140 single unders
Wall Ball - # 12-14/18-20 med ball

Train Hard - Train Smart

“If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.”
- 1 Corinthians 13:1-3

“A strong nation, like a strong person, can afford to be gentle, firm, thoughtful, and restrained. It can afford to extend a helping hand to others. It's a weak nation, like a weak person, that must behave with bluster and boasting and rashness and other signs of insecurity."
-Jimmy Carter

Today's off the wall fact that probably means nothing to anyone is:
"Super Bowl Trophy"
The Vince Lombardi Trophy is the trophy awarded each year to the winning team of the National Football League's championship game, the Super Bowl. It has been awarded since 1967 when the Super Bowl's official designation was the AFL-NFL World Championship Game. The trophy was renamed in 1970 in memory of legendary Green Bay Packers head coach Vince Lombardi after his sudden death from cancer to commemorate his victories in the first two Super Bowls.

The trophy, created by Tiffany & Co. is valued at $25,000, made entirely of sterling silver, and depicts a regulation-size football in kicking position that, standing 22 inches (56 cm) tall, weighing 7 pounds (3.2 kg), it takes approximately four months and 72 man-hours to create. The words "Vince Lombardi Trophy" are engraved and the NFL shield is affixed in a separate item onto the base. After the trophy is awarded, it is sent back to Tiffany's to be engraved with the winning team's name, the date and final score of the Super Bowl, and then is sent back to the winning team for them to keep.

Since Super Bowl XXX, it is presented to the winning team's owner on the field following the game. Previously, it was presented inside the winning team's locker room. At every Super Bowl, two Lombardi trophies are present in the unfortunate event that one is accidentally destroyed in celebration. Unlike trophies such as the Stanley Cup and the Grey Cup, a new Vince Lombardi Trophy is made every year and the winning team maintains permanent possession of that trophy.

It has been a great week at CF864! Lot of good stuff going on each day. The Paleo Challenge seems to be going very well (hang on guys...30 days will be here real soon!) and there have been some really good PR's going in the books! Great strength gains! Not to forget about our crew that knocked out the half marathon this past weekend, Big Hooyah to ya'll. Some of you are limited for various reasons on the exercises/amount of weight that you can use and we are very happy and thankful that CrossFit is designed to be modified and adjusted to fit every individuals needs. We are just glad that you come and do what you can do and you always put 100% of your heart into it (just just the way CrossFitters roll.....right?) Here's you options: "doing what you can vs. doing nothing at all" ...no brainer, huh.You guys are awesome!

CrossFit 864 Half Marathon long sleeve shirts still available (while they last) get one for your best friend and if you don't have a best friend get one for somebody that don't like you - they might become your new best friend. See Gunny.

Question of the day: What motivates you?
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BE STRONG!
Jay and Janice