Monday December 19, 2011

CrossFit 864


“Blessed be the Lord God of Israel, for he has visited and redeemed his people and has raised up a horn of salvation for us in the house of his servant David, as he spoke by the mouth of his holy prophets from of old,”
-Luke 1:68-70


Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom


Eddie: You surprised to see us, Clark? 
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation


Warm-ups start today at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
(Remember this is when the warm-up starts so be patient if you arrive early...spend a little extra time on mobility/flexibility...don't just stand idle waiting.)


Strength Cycle - Week 3


Deadlift 1-1-1-1-1 (work up to a 1 RM PR)


Complete 6 Rounds for time:
50 Meter Farmers Walk - AHAP
100 Meter Sprint


Train Hard - Train Smart


CrossFit 864 Half Marathon Training - Week 7 (December 19-25)

(1) 15 minute run - all out effort. go hard - this is not a jog!

(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run

(3) Run 6 miles

How is your run training going? Are you logging your training?


CrossFit 864 Christmas Party - Thursday December 22 at Luke and Michelle Compton's Home at 7:00p.m. If you plan on coming you need to get signed up on the board at the gym (food list.) Send us a message or catch us at  the gym if you have any questions. We hope that all of you can make it! Remember, we will not have a 6:15p.m. workout on Thursday night.


"I never had a policy; I have just tried to do my very best each and every day.
- Abraham Lincoln


Looking forward to a great week of CrossFit with all of you!


BE STRONG!
Jay and Janice