Monday October 8, 2012

CrossFit864 Strength and Conditioning

I know your deeds,that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked.
-Revelation 3:15-17

“Lukewarm people don't really want to be saved from their sin; they want only to be saved from the penalty of their sin.” 
-Francis Chan

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

WOD will kick off promptly at the times above. We need for you to be on time (early enough to get warmed up and ready to start the buy in.) If you are not warmed up before the buy in then please wait until the next WOD starts.

Buy In

WOD - Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Cash Out

Either you run the day or the day runs you. 

-Jim Rohn

BE STRONG!

Jay and Janice