Today's schedule: 9:00a.m./4:15a.m./5:15p.m. /6:15p.m
"There are three things that strut proudly, really four that walk as if they were important: a lion, the proudest animal, which is strong and runs from nothing, a rooster, a male goat, and a king when his army is around him. "If you have been foolish and proud, or if you have planned evil, shut your mouth. Just as stirring milk makes butter, and twisting noses makes them bleed, so stirring up anger causes trouble."
-Proverbs 30:29-33
The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey
Drink plenty of water today
Warm-up as a group. Starts promptly at the scheduled time. If you show up late please wait until the next workout starts. Thanks!
Today's WOD
"2011 CrossFit Games Chipper"
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
Women's Rx'd (from CF Games site)
14 pound ball to 9' target
95 pound power cleans
55 pound Sumo deadlift high-pull
Handstand push-ups, If you are unable to flip up against the wall and do them without assistance you will do a scaled version with CrossFit style push-ups. You can elevate your feet on a box if you would like to increase the level of intensity. You will not be able to have anyone hold you up on the wall and you must have your back facing the wall if doing Rx'd.
Train Hard - Train Smart
Post WOD - Hydrate.Stretch.Refuel
The heat might slow you down a little but don't let it stop you! If the August heat stops you will the cold December days do the same? Set the pace according to your fitness level.
"Mental toughness is not letting anyone break you."
-Jimi Mitchell
Post your time on CrossFit 864 Facebook
Hope that all of you had a great weekend and are ready to get the week started CrossFit style. Go hard today! Toughen up and embrace the challenge!
Soft living = Soft people
BE STRONG!
Jay and Janice
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