Tuesday February 14, 2012

CrossFit864


"Happy Valentines Day"


If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away. For we know in part and we prophesy in part, but when the perfect comes, the partial will pass away. When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.
1 Corinthians 13:1-13


All you need is love. But a little chocolate now and then doesn't hurt.
-Charles M. Schulz


We say that grace is “unmerited favor.” And we are instructed to love as Christ loves us. He shows us grace; we are to show each other grace. What does that mean? That means we are to be kinder to people than what we think they deserve.
-Unknown 


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


A.) Starts as a group (all start together - wait for the word "GO") this is part of the WOD today.


Complete 2 rounds of the following:


25 Single unders (unbroken and as fast as possible)
10 Push-ups (hold 5 seconds at top on each rep)
Samson Stretch (20 seconds each side)
Deep Squat Stretch (1 minute)
Hang Stretch from Pull-up bar (accumulate a total of 1 minute) 


Take a couple of minutes between A & B to work in any other stretch/prep work that you need to do before moving to the 2 rounds of 14 reps.


B.) Valentines "2-14" 864 Style


2 Rounds of 14 reps of the following:


Pull-ups (any style)
Ring Dips
DU's (sub x 4 singles)
T2B (toes to bar)
Walking Lunge (w/plate OH 25/45) 14 steps each leg
Push-ups (CF hand release)
Lateral Hops over PVC (over and back = 1 rep)


Train Hard - Train Smart


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Share an encouraging word with someone every chance that you get.


Have a great day!


BE STRONG!
Jay and Janice