Sunday, December 21, 2014

Monday December 22, 2014


CrossFit 864 - "No Whining Zone"

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.
-Luke 2:8-11

Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom

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


Complete the following for time: 

"A Frogman's Christmas"

100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles

This is a good day at BUD/s - a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.


(Thanks to Mark Divine - SEALFIT)

RX'd = Do NOT partition the WOD.

Scaled/Modified Versions posted on the board.
Maintain good form - stay tight.


Dead hang / strict pull-ups - any grip / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
Push-ups / hand release - Chest and thighs touch floor. No sagging/bridging

Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up - every rep.


Scale / Modify based on your strength/fitness level.

This workout has been a Christmas tradition at CF864 for the last few years and we look forward to hitting in hard today!

"It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek


Cousin Eddie: You surprised to see us, Clark? 
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation


CF864 2014 Christmas Schedule
Monday - Tuesday / Normal schedule
Wednesday (12-24) 8:30a.m. Only
Thursday (12-25) Closed / Merry Christmas!
Friday (12-26) 4:15p.m. Only
Saturday (12-27) Based on the number signed up

Upcoming CF864 Events:

CF864 hoodies and sweat pants - make great gifts.

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook


Share an encouraging word with someone around you today. 

NEVER GIVE UP!
Jay and Janice

Thursday, December 18, 2014

Friday December 19, 2014


CF864 STRENGTH and CONDITIONING

And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth 
-Philippians 2:8-10


I truly believe that if we keep telling the Christmas story, singing the Christmas songs, and living the Christmas spirit, we can bring joy and happiness and peace to this world.”
-Norman Vincent Peale (1898-1993)


This day in history - 1843 
"A Christmas Carol" by Charles Dickens is published, 6,000 copies sold


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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - AMRAP 15


1 Back Squat
2 T2B 
2 Back Squats
T2B
3 Back Squats
T2B
4 Back Squats
T2B
5 Back Squats
T2B
Etc.....Continue as far as you can in 15 Minutes


Rx Load = 185/135
T2B = palms forward / toes must touch bar


Skill work today - Kettlebell Movements / TGU or Snatch


Rx = Movement Standards-Full ROM/Form/Load


Looking for quality reps today.

d.) Cash Out - Finish Strong


Upcoming CF864 Events:

CF864 hoodies and sweat pants - make great gifts.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

Thanks to all of you that came out to the CF864 Christmas Party! If you missed it you missed a good time. Now it's time to burn those "sweets" off. 

“Unless we make Christmas an occasion to share our blessings, all the snow in Alaska won't make it 'white'.” 
-Bing Crosby

NEVER GIVE UP!
Jay and Janice

Wednesday, December 17, 2014

Thursday December 18, 2014


CF864 STRENGTH and CONDITIONING

When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10


To the American People: Christmas is not a time or a season but a state of mind. To cherish peace and good will, to be plenteous in mercy, is to have the real spirit of Christmas. If we think on these things, there will be born in us a Savior and over us will shine a star sending its gleam of hope to the world.”
-Calvin Coolidge (1872-1933), American president. 

 Presidential message (December 25, 1927)

CF864 Christmas Party tonight - Reminder No 6:15p.m. WOD
Hope that you can join us - this is your official invitation. No gifts this year. Bring a appetizer and/or dessert. Heavy Hors d'oeuvre's and sweets! 

Today's WOD's Start at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. WOD

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


Back Squat - Monday's
Power Clean and Press - Thursday's


a.) Warm-up/Skill Work/Mobility 

Skill Work - are you making your weakness your strength?

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Power Clean and Press 1RM (work up to a heavy single) 


d.) Conditioning - "Fran"


21-15-9 reps for time of:

95 pound Thruster
Pull-ups

Scale / Modify based on your strength/fitness level.

CF HQ WOD

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

It's more than the amount of weight on the bar.

Constantly Varied - Get out of that Rut!

Upcoming CF864 Events:

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20


We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 hoodies and sweat pants - make great gifts.

When we recall Christmas past, we usually find that the simplest things – not the great occasions – give off the greatest glow of happiness.”
-Bob Hope


Check us out at CrossFit864 on Facebook

NEVER GIVE UP!
Jay and Janice

Tuesday, December 16, 2014

Wednesday December 17, 2014


CF864 STRENGTH and CONDITIONING


 "The virgin will be with child and will give birth to a son, and they will call him Immanuel"--which means, "God with us."  
-Matthew 1

The Son of God became a man to enable men to become the sons of God.
-C.S. Lewis

This day in history - 1944
Green Bay Packers win NFL championship

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

ALL WODs / Buy In - start as a group.

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


Skill Work - Work your weakness. Train to be a better athlete. 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 15


5 Dips (ring or bar) No band - sub 20 second hold at top of dip
10 Lateral Hops - each side = 1 rep
20 AbMat Sit-ups
Suitcase Carry - length of gym (switch arms and back) AHAP

d.) Cash Out - Finish Strong


Upcoming CF864 Events:

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20


CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

Constantly Varied
-CrossFit


And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

NEVER GIVE UP!
Jay and Janice

Monday, December 15, 2014

Tuesday December 16, 2014


CF864 STRENGTH and CONDITIONING


When they saw the star, they rejoiced exceedingly with great joy.
-Matthew 2:10

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan


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

Join us tonightChristmas Lite Run/Walk - Tuesday December 16 at 7:00p.m. from CF864

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "9 for Sims"


Happy Birthday Sims!

9 RFT:

9 Power Cleans (95/65) 
9 KBS (24kg./16kg.) American Style
9 Burpees 

Light and Fast!

Rx = Form just as important as the load used. 
Jacked up form = Scaled.
d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20


CF864 hoodies and sweat pants are here.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook


The Lord is near to the brokenhearted and saves the crushed in spirit.
-Psalm 34:18

NEVER GIVE UP!
Jay and Janice

Sunday, December 14, 2014

Monday December 15, 2014


CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.

-1 John 5:11

It is Christmas every time you let God love others through you... yes, it is Christmas every time you smile at your brother and offer him your hand.
-Mother Teresa

Today's WOD's - start at:
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) 


Back Squat - Monday's
Power Clean and Press - Thursday's


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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat 1RM (work up to a heavy single)

d.) Conditioning - For Time:


Pull-ups
1-2-3-4-5-6-7-8-9-10


AFAP
30 Air Squats
30 DU's 

20 Air Squats
20 DU's

10 Air Squats
10 DU's

5 Air Squats
5 DU's

Scale / Modify DU's - x3 Singles

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:


Christmas Lite Run/Walk - Tuesday December 16 - 7:00p.m. leave from CF864

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20


CF864 hoodies and sweat pants - grab your fave color.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, December 15 (after last WOD) 7:00p.m.


Not happy with your results? How's your nutrition looking? 

70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so "I can eat anything that I want" then you will always be spinning your wheels in the mud. Sorry.....

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9


Have a great Monday!


NEVER GIVE UP!
Jay and Janice

Thursday, December 11, 2014

Friday December 12, 2014


CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
1 John 5:11


One of the most glorious messes in the world is the mess created in the living room on Christmas day. Don't clean it up too quickly.
-Andy Rooney


This day in history - 1925 
The "Motel Inn," the first motel in the world, opened in San Luis Obispo, Ca.

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - EMOM 15


3 Deadlift (Load = your body weight) 
6 Burpees over the bar

Skill work today - Kettlebell Clean / KB Rack Position


Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 


Quality over Quantity!

Upcoming CF864 Events:


Christmas Lite Run/Walk - Tuesday December 16 - 7:00p.m. leave from CF864

CF864 Christmas Party - December 18 at gym. See board for details

Do you like to train heavy? Check out the A.H.A.P tees in gym $20


CF864 hoodies and sweat pants - grab your fave color.

We still have a few sizes left in the limited run 2014 "R-21 Hero WOD" t-shirts. Grab one today because they are just about gone. Thanks for supporting R-21.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

"But who do you say I am?"
-Jesus (Matthew 15:16)

NEVER GIVE UP!
Jay and Janice