WOD 012309

23 HSPU (10-9-4)

CFWUx2

‘1/2 Murph’

For Time:
1/2 mile run
50 pull-ups
100 push-ups
150 squats
1/2 mile run

24:19

That sucked…I could have probably gotten a better time, but I’m no good running in the cold…

Also worked on my Handstands, played around with the Sledgehammer (all wrist strength related work), and did a few tuck sits with my hands on the ends of dumbbells, held each one for ten full breaths.

Found an awesome poem on the San Francisco CrossFit blog...dunno who wrote it though:

Answer The Demon

Can't is the word that is foe to ambition,
An enemy ambushed to shatter your will;
Its prey is forever the man with a mission
And bows but to courage and patience and skill.

Hate it, with hatred that's deep and undying,
For once it is welcomed 'twill break any man;
Whatever the goal you are seeking, keep trying
And answer this demon by saying: "I can.
"