Friday May 1, 2015

CrossFit Eight.Six.Four 

And to aspire to live quietly, and to mind your own affairs.
-1 Thessalonians 4:11

“Never apologize for showing your feelings. When you do, you are apologizing for the truth.”
-José N. Harris

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - May Dues (NLT Friday May 1, 2015) 
$25.00 Late fee on all dues after May 1.

Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 
How much skill work/mobility have you included this week? 

b.) Today's WOD - For Time:

Run 1 Mile
50 Thrusters
30 Strict Pull-ups

Rx Load = 95/65

cher·ry–pick   verb \ˈcher-ē-ˌpik\

First Known Use of CHERRY-PICK: 1965

Cherry-pick in CrossFit defined:

Selecting which days to attend CrossFit based on the workout or waiting until the workout is published to determine whether or not one will attend class are the acts that define cherry-picking in the CrossFit world. The athlete hand selects workouts that seem to confirm their belief about what they are/are not capable of doing, what they “need” or “don’t need” to do, what seems “extreme”, or what will get them fit.  The result is a contradiction between the resulting capabilities and fitness level of the athlete and CrossFit’s goal of creating a general physical preparedness.  Selective workout visitation is a pathway to plateau.

Examples of cherry-picking:

“That looks hard, I’m not going.”
“I don’t like running, I’m not going.”
“It’s “just” a lifting day, I don’t need that.”
“Longer than 10 minutes?  Arghhh.  No way I want to sweat for that long.”
“That looks Awesome and Extreme. I need extreme! I’m In.”

Whether it’s a heavy day, Oly day, run day, long day, or a movement or workout that you just don’t like, cherry-picking workouts inhibits you from becoming the athlete you could be. This is why many CrossFit Affiliates have chosen not to post the WOD on their site so you show up and do the WOD or you show up and tell everyone you're a quitter and leave hoping that tomorrow will hold an easy workout or one that you like. CrossFitters that cherry-pick are known as weak CrossFitters. Show up and Be Strong!

Rx = Movement Standards-Full ROM/Form/Load

Train Hard. Stop Whining. Stop Making Excuses. Support Others. Have Fun

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 5) at 7:00p.m.

2015 National Day of Prayer - Thursday May 7

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice