Tuesday, November 17, 2015

Wednesday - WOD 236 - Be Thankful

After such a great year, I have to stop and give thanks to all of you that make what we do possible. We have met some of the most amazing people through the Box and we are grateful for that.  During this time of the year while everyone is giving thanks for everything, I think it is important to remember to give God thanks for our health and our abilities in the Box. For this, I always remember our CrossFit Prayer:   
Father, Thank you for the abilities you give us, for the strength and wisdom we gain in our training. Be with us as we work that we may do our best. Help us to be encouraging to others. Thank you for the people you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body and mind. Amen. 
Above this, also remember to give thanks for everything else that you do. Not just because its the right thing to do, but because you have to give before you can receive.   
Colossians 3:17 And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.  

Ask the class to go around the room quickly and talk about what they are thankful for with our group or with CrossFit. If they are shy, tell them to keep it short!

Skill: Double under Progressions (Robert from Momentum jump ropes will be here during the evening classes)If you have double unders, work on your Goat Work
17 Min AMRAP1 HSPU (Rx flat surface) 1 Hang Power Clean (Rx 185/135) 1 Pull ups (Rx Chest to bar)
2 HSPU (Rx flat surface) 2 Hang Power Clean (Rx 185/135) 2 Chest to Bar
3 HSPU (Rx flat surface) 3 Hang Power Clean (Rx 185/135) 3 Chest to Bar
4 HSPU (Rx flat surface) 4 Hang Power Clean (Rx 185/135) 4 Chest to Bar
5 HSPU (Rx flat surface) 5 Hang Power Clean (Rx 185/135) 5 Chest to Barand so on................. 
30 hollow rocks
1 min plank
20 hollow rocks
45 second plank
10 hollow rocks
30 sec plank

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