Friday March 18, 2011

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


A Psalm of David.

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures.
He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

"The measure of a man's real character is what he would do if he knew he would never be found out."
-Thomas B. Macaulay


Today's off the wall fact that probably means nothing to anyone is:

The average cost of a movie ticket in 1940 was 24 cents.

Today's WOD

We are doing the warm-up as a group each day and we will start each warm-up together at the scheduled time so that we can keep the workouts organized and on schedule so please be on time for the WOD that you plan on being in. Arrive in time to warm-up with the group that you will WOD with. Some of you spend a lot of time getting warm-up and prepared for the workout and some of you run in and swing your arms in a circle two or three times and say "I'm ready".....and yes you are ready! Ready to get injured. We care more about you than that! If you have been injured and on the sideline for an extended period then you know how bad it sucks.

Please be patient when we are doing strength based WODs like the overhead press on Thursday. These workouts are a very important part of what we do and you have heard it said on here many times that a strong CrossFitter is a better CrossFitter! Push yourself hard on these days and get out of the mindset of "I do 65 or 95 pounds on overhead press, etc." Stop putting limits on your strength and start saying that is what I used to do now I do.......(________) fill in the blank with a heavier weight because you are capable of more! If you complete your strength moves before the others then motivate your fellow CrossFitter by showing them some support - share a little mojo!



Post you WOD time on CrossFit 864 Facebook

"Weaver"


Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Push hard on this CF Hero WOD! Lieutenant Weaver gave all he had!

Train Hard - Train Smart


When a man's ways please the LORD, he maketh even his enemies to be at peace with him.

-Proverbs 16:7

"I take nothing for granted. I now have only good days, or great days."

-Lance Armstrong

How have your nutritional habits been this week? Remember if you fill your body with junk then expect it to be a junkyard!

BE STRONG!
Jay and Janice