"If you believe in yourself, have dedication and pride and never quit, you'll be a winner. The price of victory is high, but so are the rewards.” Paul "Bear" Bryant (Late, great coach of the Alabama Crimson Tide football team)

Workout of the Day

As an exploratory and a day of active rest we want you to go to http://www.audiblefaith.com/artists/rharrell/gympag/condstr.html

And explore as many of these movements as you can in an hour. Don't focus on the obvious and easy. You all know how to do push-ups, pull-ups, and sit-ups; try something you don't know or haven't seen. You are laying the groundwork (no pun intended) for some very advanced assignments as well as developing coordination, balance, accuracy, agility, strength, and flexibility. Combine with lots of stretching.

I suspect that those of you who understand the rigors of the CrossFit Program know that there is ample reason for the reduced workload today and yesterday. Take full advantage of these two days of relative "active rest." Beware tomorrow!!

I want everyone to concentrate on getting five good days of eating next week. Let’s focus on including as many of these elements at as many meals as possible this Monday thru Friday.

Build meals around:

1. Fresh Vegetables.

2. Lean meat (poultry, beef, or fish) or soy products.

3. Monounsaturated fat like nuts, seeds, and avocado.

While avoiding or at least minimizing the use of:

1. Sugar.

2. Starchy carbohydrates like pasta, rice, potato, and bread.

If you want to report your efforts to feedback@crossfit.com on Friday for the week, we’ll give you some input as to how you are doing. Include foods, and quantities as accurately as you are able.

Feedback, comments, questions as usual send to feedback@crossfit.com