A BIG Thanks to those of you that always stay after the WOD and help put all of the weights, kettlebells, etc. (even if you didn't use that particular weight) back where they belong. You guys are great and we appreciate you!
Warm up / Range of Motion - Please show up on time and do not show up with plans for jumping in the WOD if you miss the group warm up. You should expect to spend a minimum of 15 minutes getting prepared for the workout. Please be patient as everyone gets their equipment ready and as we make sure that each person has a full understanding of the workout. Please don't get the misunderstanding that CrossFit is a place that you can run in...get a 20 minute workout and run out the door as soon as the bar hits the ground on the last rep. I am saying this out of concern for your health and the fact that I don't want to see any of you sidelined and unable to do anything because of an injury. We are here to see you get stronger, faster and leaner as a result of your hard work! Thanks for your understanding. Now, lets do it!
Train Hard - Train Smart! You are guaranteed an injury if you try to jump into an intense exercise unprepared - not if you get injured but when.
Five rounds of:
20 GHD Sit-ups
5 Push Press
Post Load and time - CrossFit 864 Facebook
If you do not have experience on the GHD you will do AbMat sit-ups for this WOD.
Love the LORD your God with all your heart and with all your soul and with all your strength. Deuteronomy 6:5
“The weak can never forgive. Forgiveness is the attribute of the strong.”Today's off the wall fact that probably means nothing to anyone is:
The average groundhog is 20 inches long and normally weighs from 12 to 15 pounds. Punxsutawney Phil weighs about 20 pounds and is 22 inches long.
February 2, 2011 - Groundhog Day http://www.groundhog.org/
The Punxsutawney Spirit newspaper is credited with printing the news of the first observance in 1886.
Punxsutawney Phil's Shadow -
-If he sees it, he regards it as an omen of six more weeks of bad weather and returns to his hole.
-If the day is cloudy and, hence, shadowless, he takes it as a sign of spring and stays above ground.
Paleo chow time again!
Monday, February 7 - We are going to have another Paleo Meal at the box after the last WOD. Approximately 6:45p.m. You are invited to join us and bring your favorite Paleo dish along with a copy of the recipe to share with others. We had a great time at the last one and I have to admit that I planned on nibbling a little and going straight home to prepare my usual (BIG) just got home from the gym meal but I ate so much that I was full from a really good variety of "Paleo Stuff" All good! This is also a good chance for the morning groups and afternoon groups to get to hang out together. Even if you aren't doing the Paleo Challenge come on out.
How are you doing eating Palo? Are the cravings still hanging around? The group on Paleo 864 are doing a great job of keeping each other accountable by posting their daily meals. Cant wait to see the results in 30 days!
How can we put others needs ahead of our own today?
BE STRONG!
Jay and Janice
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