Thursday, May 21, 2015

Friday May 22, 2015


CrossFit Eight.Six.Four 

Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
-2 Corinthians 5:17

God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.
Variation of an excerpt from "The Serenity Prayer"
by Reinhold Neibuhr


Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

MDM
If you plan on joining us for MDM (Memorial Day Murph) please get signed up on the board at the gym ASAP. The boards almost full. Don't miss the cut off.

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week? 

b.) Today's WOD - 10 RFT:


3 Deadlifts 
10 KBS

RX=
Deadlift - Traditional style DL (RX)
Load 1.5 times your bodyweight on bar

KB - 24kg./16kg. (American Style)

Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:


Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.


MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School 
June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3


Show Up and Be Strong!

Have a great weekend! 



NEVER GIVE UP!
Jay and Janice

Wednesday, May 20, 2015

Thursday May 21, 2015


CrossFit 864 No Frills Just Results

For the anger of man does not produce the righteousness of God.

-James 1:20

Be not angry that you cannot make others as you wish them to be, since you cannot make yourself as you wish to be. 

-Thomas à Kempis, Imitation of Christ, c.1420


22,000 children die each day due to conditions of poverty.
-The Hunger Project

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 



Skill Work/Goat Work = Making your weakness your strength.

ALL WODs / Buy In - start together as a group.


Constantly Varied - Be Prepared - Don't get in a Rut!

Skill Work Today - OH Position 

Show up in time to warm up before the Buy In.


If you plan on showing up for MDM (Memorial Day Murph) please get signed up on the board at the gym.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) WOD - "Fran"


21-15-9 RFT:

95 Pound Thruster
Pull-ups

Scale / Modify as needed based on your strength / fitness level.

Show up in time to warm up. Remember the buy in is not a warm up.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.


MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.
Being defeated is optional.

“Happiness…consists in giving, and in serving others.” 
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice

Tuesday, May 19, 2015

Wednesday May 20, 2015


CrossFit 864 No Frills Just Results

If you pour yourself out for the hungry and satisfy the desire of the afflicted, then shall your light rise in the darkness and your gloom be as the noonday.
-Isaiah 58:10


Feed the hungry, and help those in trouble (NLT)

"I never look at the masses as my responsibility. I look at the individual. I can only love one person at a time. I can feed only one person at a time. Just one, one, one."
-Mother Teresa

North American Food Waste
In the USA, 30-40% of the food supply is wasted, equaling more than 20 pounds of food per person per month.

This day in history - 1899 
Jacob German of New York City became the first driver to be arrested for speeding. The posted speed limit was 12 miles per hour. 

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today?

a.) Warm-up/Skill Work/Goat Work/Mobility 


b.) Buy In - Starts as a group

c.) WOD - 5 RFT:

Run 200 Meters 
16 T2B
8 HSPU

T2B = Palms forward / toes must touch bar every rep (RX)
HSPU = Full ROM (RX)

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

“He that is good for making excuses is seldom good for anything else.”
-Benjamin Franklin

Have a great day! Look forward to seeing you in the gym today! 

NEVER GIVE UP!
Jay and Janice

Monday, May 18, 2015

Tuesday May 19, 2015


CrossFit 864 No Frills Just Results


And aspire to live quietly, and to mind your own affairs.
-1 Thessalonians 4:11

You can tell more about a person by what he says about others than you can by what others say about him. 
-Leo Aikman

Today's WOD's - start at:
5:15a.m./
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start together as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD - "Randy"


75 Snatches for time - 75/55

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School (TBA)

Check us out at CrossFit864 on Facebook

We will not waver; we will not tire; we will not falter, and we will not fail. Peace and Freedom will prevail.
-George W. Bush

NEVER GIVE UP!
Jay and Janice

Sunday, May 17, 2015

Monday May 18, 2015


CF864 STRENGTH and CONDITIONING

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

“Resentment is like drinking poison and waiting for the other person to die. ” 

-Carrie Fisher

The jealous are possessed by a mad devil and a dull spirit at the same time.
-Johann Kaspar Lavater

Jealousy = talking about someone behind their back

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!


Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

ALL WODs / Buy In - start together as a group.


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: EMOM -15


3 Burpees
6 Box Jumps
9 Air Squats

d.) 
Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

MDM Memorial Day Murph - May 25 (get signed up)

CF864 Community Project - Bell Street Middle School (TBA)

Check CrossFit864 on Facebook for updates

"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13


NEVER GIVE UP!
Jay and Janice

Thursday, May 14, 2015

Friday May 15, 2015


CrossFit Eight.Six.Four 

Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working.
-James 5:16

"Forgiving is not having to understand. Understanding may come later, in fragments, an insight here and a glimpse there, after forgiving."
Lewis B. Smedes - Forgive & Forget: Healing the Hurts We Don't Deserve

Nearly 1 in 5 people survive on less than $1.25 a day. And the poor spend most of their money (up to 80 percent of it) on food. How do you pay for shelter, school, healthcare, and clothes with what’s left? You don’t. 
-World Vision


Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m..

a.) Warm-up/Skill Work/Mobility 

How much skill work/mobility have you included this week? 

b.) Today's WOD - 3 RFT:


Run 400 Meters
21 One Arm KB Push Press  
15 Power Cleans (95/65)
9 Strict C2B Pull-ups 

Rx KB Load = 24kg./16kg. alternate arms every 3 reps until 21 reps are completed. Movement begins in the KB rack position and ends in rack position - not sitting on the shoulder.
Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.


Check CrossFit864 on Facebook for updates 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3


Show Up and Be Strong!


Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Wednesday, May 13, 2015

Thursday May 14, 2015


CrossFit 864 No Frills Just Results

But by the grace of God I am what I am, and his grace toward me was not in vain. On the contrary, I worked harder than any of them, though it was not I, but the grace of God that is with me.
-1 Corinthians 15:10

“Happiness is not a goal…it’s a by-product of a life well lived.” 
-Eleanor Roosevelt

1.7 billion people lack access to clean water.
-The Hunger Project

Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 


3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 


Floor Press - Monday's
Deadlift - Thursday's


Skill Work/Goat Work = Making your weakness your strength.

ALL WODs / Buy In - start together as a group.


Constantly Varied - Be Prepared - Don't get in a Rut!


Skill Work Today - Ring Dips / Ring Holds

Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) Strength - Deadlift (work up to a heavy single)


NFT - 2 X 10 Back Extensions (slow pace)

d.) Conditioning - AMRAP 12

15 KBS 
10 No P-U Burpees
5 Box Jumps

Rx=

KB Load - 24kg./16kg. - American
Box - 24/20

d.) Cash Out - Finish Strong


Rx = Movement Standards-Full ROM/Form/Load


Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (May 19) at 7:00p.m.

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.
Being defeated is optional.

“Happiness…consists in giving, and in serving others.” 
-Henry Drummond

Have a great day!

NEVER GIVE UP!
Jay and Janice