Wednesday August 10, 2011

CrossFit 864


Today's schedule - 5:15a.m./9:00a.m.


“Are not five sparrows sold for two pennies? And not one of them is forgotten before God. Why, even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.”
-Luke 12:6-7


The taxpayer - that's someone who works for the federal government but doesn't have to take the civil service examination. 
-Ronald Reagan

HYDRATE!


Warm-up starts promptly at scheduled times listed above. 
Buy in = 5 Burpee penalty for each minute that you are late.


Today's WOD


3 Rounds for time:


100 Meter Farmers Walk (AHAP)
30 Second hold at the top of the rings (lockout) 
20 Back extensions (GHD)
20 Lateral hops over PVC (each side counts as 1 rep)
Bear crawl (1 length of gym)


Train Hard - Train Smart


Great job to all of you that showed up for Tuesdays WOD! It was hot, there was a lot of running along with a lot of deadlifts and push-ups but that didn't keep most of you away. Extra proud of those that hate to run but came on and pushed through it. Doing the things that you hate to do in tough conditions creates mental toughness one workout at a time. This is what CrossFit is all about! If it were easy everyone would be doing it...thats why you are part of such a small core group of hard working dedicated athletes! 


"Each day is a special gift from God, and while life may not always be fair, you must never allow the pains, hurdles, and handicaps of the moment to poison your attitude and plans for yourself and your future. You can never win when you wear the ugly cloak of self-pity, and the sour sound of whining will certainly frighten away any opportunity for success. Never again. There is a better way."
-Og Mandino


BE STRONG!
Jay and Janice