Friday April 13, 2012

CrossFit864

“Take Up Your Cross and Follow Jesus - And he said to all, “If anyone would come after me, let him deny himself and take up his cross daily and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake will save it.”
-Luke 9:23-24


"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self." 
-Aristotle


Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
If you arrive in the middle of a workout please wait until the next scheduled group start and don't try to create a WOD in between groups. Thanks for your respect and consideration.


Today's warm-up posted on whiteboard.


A and B start together as a group. B will start 3 minutes from the time the last person finishes A. The clock will restart for B. Please listen up before the workout starts for details so that when the clock starts you are not clueless as to what is going on.


WOD A.) Complete 3 Rounds for time:
15 DU's / scale to 3x singles
10 Push-ups
15 Step walking lunge (each step = 1 count)
10 Jumping squats


Rest 4 Minutes 


Have your bar/kettlebell ready for B before you start A.


WOD B.)
Complete 3 Rounds for time - AFAP:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Deadlifts (225/135)


Train Hard - Train Smart


Meats, Vegetables, Nuts and Fruits, Little Starch and NO SUGAR.
How is your nutrition looking this week? 
Want results? Get rid of the grains (bread, pasta, etc.) and increase the fat. 
Remember junk in = Junk! So many put in a lot of hard work in the gym and blow it when they get to the table....


Post your time on CrossFit864 Facebook


BE STRONG!
Jay and Janice