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Monday, August 24, 2009

"I cannot go to school today,"
Said little Peggy Ann McKay,
"I have the measles and the mumps,
A gash, a rash, and purple bumps.
My mouth is wet, my throat is dry,
I'm going blind in my right eye.
My tonsils are as big as rocks,
I've counted sixteen chicken pox
And there's one more--that's seventeen,
And don't you think my face looks green?
My leg is cut, my eyes are blue--
It might be instamatic flu.
I cough and sneeze and gasp and choke,
I'm sure that my left leg is broke--
My hip hurts when I move my chin,
My belly button's caving in,
My back is wrenched, my ankle's sprained,
My 'pendix pains each time it rains.
My nose is cold, my toes are numb,
I have a sliver in my thumb.
My neck is stiff, my voice is weak,
I hardly whisper when I speak.
My tongue is filling up my mouth,
I think my hair is falling out.
My elbow's bent, my spine ain't straight,
My temperature is one-o-eight.
My brain is shrunk, I cannot hear,
There is a hole inside my ear.
I have a hangnail, and my heart is--what?
What's that? What's that you say?
You say today is---Saturday?
G'bye, I'm going out to play!"

Warm-up

Hollow body-to-Superman

GHD Hip ext.

Internal/external shoulder rotation

Figure 8's

Bounding squat jumps

Group Skill Work

Burgener WU

WOD

2RFT - 5,4,3,2,1 reps

Pull-ups

Burpee Cleans 95/65

A burpee clean is part burpee and part clean. You go into the down position and grab the bar. You proceed to the "out" position and execute a push-up while holding onto the bar. You recover from the push-up position into the "ready" position for the clean. Finally, you execute a clean and repeat.

Endurance

+/-3hrs main WOD

90% Tempo

Swim: 600m Tempo 90%

Bike: 12 mile Tempo 90%

Run: 5k Tempo 90%

C2: 4k Tempo 90%

Today's post is basically a reminder that excuses are ways in which we avoid things we perceive as difficult, hard, and/or challenging.  It could be a WOD, nutrition, work, school, or whatever. Just like Little Peggy Ann, it's usually not that bad. Yes, we all have tough days and rough times but excuses should not be the norm.  Never be broken!

~Vin~

             Expanded view of Elm City CrossFit

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