Tuesday November 1, 2011

CrossFit 864


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


“Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.”
-1 Peter 5:8-9


There is a road from the eye to heart that does not go through the intellect.
-G.K. Chesterton


You say, 'If I had a little more, I should be very satisfied.' You make a mistake. If you are not content with what you have, you would not be satisfied if it were doubled. 
-Charles Haddon Spurgeon


Warm up - Include skill work. Include a weakness in your warm up today. 


Reminder - November Dues (November 2) Thanks!


Today's WOD


AMRAP - 7 Minutes
5 Deadlifts (225/135)
50 Meter Sprint (recover = walk back to bar)
Go Hard!


2 Minute Rest


AMRAP - 8 Minutes
10 Deadlifts (135/95)
5 Ball Slams 


Abdominal Strength: 
200 Sit-ups (anchored or unanchored - your choice)


Train Hard - Train Smart


Post your WOD on CrossFit 864 Facebook.


How's your nutrition looking so far this week? 
Trash in = Trashy WODs, Trashy Performance and Trashy Recovery. Your choice. 

BE STRONG!
Jay and Janice