Tuesday November 29, 2011

CrossFit 864


Results or Excuses. You can't have both.


“David’s Song of Thanks - Oh give thanks to the LORD; call upon his name; make known his deeds among the peoples!”
-1 Chronicles 16:8


"When you win, say nothing, when you lose, say less."
-Paul Brown


Warm up starts promptly at 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


"Gunnys Revenge II"

400 meter run
45 thrusters (75/45)
45 T2B - toes to bar
45 kettlebell swings (1.5 pood/1 pood)
45 jumping squats
45 GHD sit-ups
45 burpees
400 meter OH plate carry (45/25)


Modified/Scaled options posted on the board in the gym

Train Smart - Train Hard - Have Fun


CrossFit 864 Half Marathon Training Schedule


Week 4. November 28 -December 4, 2011

1. 30 Minute run at moderate pace

2.  9 Interval run of 1 minute on/1 minute off fast pace (be consistent)

3.  6 Mile Run


Remember to log your times/distances in your training journal.


The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway


BE STRONG!
Jay and Janice