Tuesday April 19, 2011

CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.”
- Romans 10:9-10

If you run 100 miles a week, you can eat anything you want - Why? Because:

(a) you'll burn all the calories you consume,

(b) you deserve it, and

(c) you'll be injured soon and back on a restricted diet anyway.

-Donald ("Don") Franklin Kardong - noted runner and author from the United States. He represented his country in the men's marathon at the 1976 Summer Olympics in Montreal, Canada.

Group Warm-up - allow at least 15 minutes to get prepared.

"Helen"

Three rounds for time:

Run 400 meters

1.5 pood Kettlebell Swing x 21

Pull-ups x 12

Post WOD: Hydrate - Stretch - Refuel

Abdominal strength - 100 sit-ups for time.

What's your best Helen time? Go for a PR today!

Post your time on CrossFit 864 Facebook.

"Does your workout make you nervous?…It should"
-CrossFit

BE STRONG!
Jay and Janice