Wednesday February 9, 2011

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


For time: 60 DU's or 60 Tuck Jumps


then


AMRAP - 15 minutes of:
5 Burpees
10 Lateral hops
100 Meter sprint


Abdominal Strength
Rotate the following for one minute each - 3 rounds with no rest period
-Sit-ups
-On your back, legs straight, hold feet 6" off the ground


Train Hard - Train Smart


“You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you, that you may be children of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous.”
- Matthew 5:43-45


Hating people is like burning down your own house to get rid of a rat.
-Henry Emerson Fosdick


Today's off the wall fact that probably means nothing to anyone is:
On this day February 9, 1964 GI Joe character was created.

On this day February 9, 1990 Doina Melinte runs world indoor record 1.5k (4:00:27)
and mile (4:17:13)


BE STRONG!
Jay and Janice