Wednesday January 18, 2012

CrossFit864

“Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world, holding fast to the word of life, so that in the day of Christ I may be proud that I did not run in vain or labor in vain.”
-Philippians 2:14-16


It is not how much we have, but how much we enjoy, that makes happiness.
Charles H. Spurgeon


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


Warm-ups start promptly at the times listed above. Spend at least 15 minutes getting warmed up.


The clock starts for the following-


WOD A. - Complete 2 rounds of the following:


20 Pass Throughs - pvc
15 Good mornings - Dbell or plate
10 Double unders or 10 Tuck jumps 
Tuck jumps = (jump and bring your knees as close to chest as possible)
1 Minute deep squat stretch


WOD B. - Then without rest complete 4 Rounds AFAP:


25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)


Go hard and fast on this one!


Post WOD - Hydrate / Mobility (ROM) Work / Refuel (EAT!) 


If you can't feed a hundred people, then feed just one.
-Mother Teresa


It's Wednesday...how is your nutrition looking so far this week? Plan on burning off a lot of junk food in your workout? Sorry but it doesn't happen that way. You have to have a balance between gym time and good nutrition so don't plan on eating that #1 Combo from Mickey D's and burning it off in 4 rounds. 
Tighten up!


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BE STRONG
Jay and Janice