Thursday February 3, 2011

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

Post your time/load on CrossFit 864 Facebook

Reminder - February Dues by February 3rd. Thank you!

“The kettlebell swing… is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio”. There are few things like the nonstop no place to rest burn of a long set of swings.
-Pavel

For time:

150 Kettlebell swings (24kg/16kg)

3 Burpee penalty each time the kettlebell stops moving or you put the kettlebell down.

Abdominal strength - accumulate 3 minutes in a plank hold (not timed)

Post WOD - Stretch/Mobility work - If you are not checking out the Mobility WOD you are missing some good stuff (see link attached)
Are you tight, stiff, no flexibility? Are you doing anything about it?

Train Hard - Train Smart

“However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived”— the things God has prepared for those who love him—”
- 1 Corinthians 2:9

"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein

Today's off the wall fact that probably means nothing to anyone is:
On this day February 3, 1690
1st paper money in America issued (colony of Mass)

On this day February 3, 1876
Albert Spalding with $800 starts sporting goods co, manufacturing 1st official baseball, tennis ball, basketball, golf ball, and football

On this day February 3, 1815
World's 1st commercial cheese factory established, in Switzerland

The kettlebell. AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal—and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. The man's man's choice for the toughest, most demanding, highest-yield exercise tool on the planet. Guaranteed to forge a rugged, resilient, densely-muscled frame—built to withstand the hardest beating and dish it right back out, 24/7.

American hardmen of all stripes were quick to recognize what their Russian counterparts had long known—nothing, nothing beats the kettlebell, when you're looking for a single tool to dramatically impact your strength and conditioning. A storm of success has swept the American Strength and Conditioning landscape, as kettlebell "Comrades" have busted through to new PRs, broken records, thrashed their opponents and elevated their game to new heights of excellence.
-Pavel Tsatsouline, RKC

BE STRONG!
Jay and Janice