Tuesday December 27, 2011

CrossFit 864

“he took him up in his arms and blessed God and said, “Lord, now you are letting your servant depart in peace, according to your word; for my eyes have seen your salvation that you have prepared in the presence of all peoples, a light for revelation to the Gentiles, and for glory to your people Israel.”
-Luke 2:28-32


Red meat is not bad for you. Now blue-green meat, that's bad for you!  
-Tommy Smothers


Today's schedule - Warm-ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


EMOM - 20 Minutes:
5 Thrusters (95/65)
5 Ring Dips


-then:


Abdominal strength - 50 T2B


Train Hard - Train Smart


CrossFit 864 Half Marathon Training  
Week 8 (December 26-Jan 1)

(1) 10k at 90 % effort

(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.

(3) Run 8 miles

How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!


Failure is NOT an option.


What motivates you?


BE STRONG!
Jay and Janice