Wednesday July 18, 2012

CrossFit864


“I am not ashamed of the Good News, because it is the power God uses to save everyone who believes—to save the Jews first, and then to save non-Jews.”
-Romans 1:16


“If you're betrayed, release disappointment at once.
By that way, the bitterness has no time to take root.” 
-Toba Beta


Are you eating a junk filled diet hoping that the WOD is going to take care of it? It's NOT! Remember.....


70% Diet, 30% Gym


Don't try to justify the junk! (too busy, in a hurry, been out of my normal routine, love the junk and can't live without it!....whatever reason (excuse) you might use.) 
Dedication = Results!


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


Today's Workout


Part 1 - Posted on whiteboard


Part 2  


WOD# 1 Complete as many rounds as possible in 7 minutes:
-5 Burpees
-10 Hollow Rocks


Rest 1 minute


WOD# 2 Complete as many rounds as possible in 7 minutes:
-5 One arm Kbell/Dbell Swings (5L / 5R)
-10 Step Weighted Walking Lunge 
(Keep Kbell/Dbell locked out OH - Alternate arms every 5 steps)


Check out demo videos posted on CrossFit864 Facebook


Train Hard. Train Heavy. Train Smart (listen to your body)


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice