Friday January 1, 2010

HAPPY NEW YEAR!

CF 864 - Today's schedule 9:00a.m.

5k Run/Walk leaving from the gym!

Closed Saturday will be back on normal
schedule Monday January 4, 2010.

“This is what the LORD says— he who made a way through the sea, a path through the mighty waters, "Forget the former things; do not dwell on the past. See, I am doing a new thing! Now it springs up; do you not perceive it? I am making a way in the desert and streams in the wasteland.”- Isaiah 43:16, 18-19

“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” William E. Channing

Thursday December 31, 2009

CF - 864 Today's schedule: 7:00a.m. only

Reminder we will have a New Years Day Run/Walk
Friday January 1, 2010 @ 9:00a.m. Hope you can join us.

"TEAM WOD"

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
- John 16:33

A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.
-Winston Churchill

See you Thursday morning...
BE STRONG!
Janice and Jay

Wednesday, December 30, 2009

CrossFit 864 - Today's Schedule - 5:15a.m. / 9:00a.m.

New Years Schedule:
Thursday 12-31-2009 (New Years Eve) Group Workout - 7:00 a.m. only
Friday 1-1-2010 (New Years Day) 5k Run/Walk leaving from the gym.
Monday 1-4-2010 Resume normal schedule at 9:00a.m.

WOD

AMRAP in 15 minutes:
7 Box Jumps (24/20)
7 Kettlebell Swings (1 pood/1.5 pood)
7 Dbell Cleans (25/45)

then 75 partner assisted medicine ball sit-ups

"Do not let your hearts be troubled. Trust in God; trust also in me. In my Father's house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.”- John 14:1-3

"If I would have asked people what they wanted, they would have said faster horses."
-Henry Ford

"All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope."
- Winston Churchill

Congrats to those of you that completed the 100 burpee challenge today! That was an awesome commitment that took a lot of dedication. Hoo-yah to all of you that came out today and cranked through the 100 burpees for time. Not quite sure about those of you that saw 100 burpees and skipped the workout. Every single CrossFit workout should be challenging and should never be easy...if you have an easy workout it's because you didn't push yourself hard enough. As a CrossFitter you should always look forward to the challenge and never pick and choose wod's based on difficulty. Conquer your weakness or it will conquer you! Were you conquered today?

Failure is not an option.
BE STRONG!
Janice and Jay

Tuesday December 29, 2009

CF -864 Today's schedule
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

The "100th" day of the burpee challenge is here!
Congratulations to:
Tex, John, Lindsey, Kelli, Heidi, Sarah, Becky, Natalie, and Gunny!
Many signed up but few survived!

New Years Day 5k Run - 9:00a.m.
Meet at CrossFit and kick off the new year with us.

WOD - for time:
"100 burpees"

“Come to me, all you who are weary and burdened, and I will give you rest.”
- Matthew 11:28

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.
- Booker T. Washington

Mobile Body-Fat Testing is coming to CrossFit 864 on January 23, 2010 8am - 1pm. Please email us asap to schedule an appointment. The fee for first time body analysis is $49.00. If this is your second time the fee is only $39. If you do not know what your body fat is then this is a great time to have it analyzed so that you can gauge your progress throughout the year. If you have questions please give us a call or email.

Body Fat Test - The only Hi-Tech Mobile Body-Fat Testing clinic anywhere! Body Fat Test conducts mobile body fat testing at health clubs, corporations, hospitals, military, government agencies, wellness centers, and even TV series.

Awesome effort by everyone today (Monday) on the deadlift/sprint WOD! It took a little extra motivation today to lift "heavy stuff" off the floor and then sprint in the cold. Big Hoo-rah to PR's today during the heavy deadlift WOD - Deadlifts then AMRAP of: burpee/pull-up/toes-to-bar.

Ooh-rah (also spelled Urah or Hoo-rah) is a spirited cry common to United States Marines since the mid-20th century. It is comparable to the Hooah cry used in the Army or Hooyah by the Navy SEALs. It is most commonly used to respond to a verbal greeting or as an expression of enthusiasm.

Why Crossfit?
Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.

Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personnel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape.
Just ask a Crossfitter!

BE STRONG!
Janice and Jay

Monday, December 28, 2009

CrossFit 864 - Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 99 of the "100 burpee challenge"

WOD

10 rounds for time:

10 deadlifts (135/225)
150 meter sprint

"Praise the LORD, O my soul; all my inmost being, praise his holy name. Praise the LORD, O my soul, and forget not all his benefits-”
- Psalm 103:1-2

The secret of a good life is to have the right loyalties and hold them in the right scale of values.
- Norman Thomas, 1884-1968

Looking forward to kicking the week off with a great workout!
See you Monday....BE STRONG!
Janice and Jay

Sunday December 27,2009

CF 864 - closed today

Day "98" of the 100 day burpee challenge

Friday December 25, 2009

CF 864- Today's schedule - Closed Friday and Saturday

Day 96 of the "100 day burpee challenge"

Merry Christmas!

“So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.”
- Luke 2:16-20

The giving of gifts is not something man invented. God started the giving spree when he gave a gift beyond words, the unspeakable gift of His Son.
- Robert Flatt

"And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled 'till his puzzler was sore. Then the Grinch thought of something he hadn't before. What if Christmas, he thought, doesn't come from a store. What if Christmas, perhaps, means a little bit more. "
— Dr. Seuss

We hope that all of you enjoy a wonderful Christmas with family and friends and we want to thank you for all of the kind holiday wishes that you have sent our way. What an awesome group of people that make up our "CrossFit 864 Community" .....Yea, Yea - I know it's a cult! But it's our cult! If you aren't part of it you wouldn't understand. You guys are the most dedicated and we'll put you up against anyone.

We look forward to seeing each one of you Monday 9:00a.m/4:15p.m/5:15p.m. or 6:15p.m. Ready for a new week!!!

Thank you!
Jay and Janice

Thursday, December 24, 2009

CrossFit 864 - Today's Schedule: 7:00a.m. only

Day 95 of the "100 burpee challenge"

"Cindy"

AMRAP in 20 minutes of:

5 pull-ups
10 push-ups
15 squats

“So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.”
- Luke 2:16-20

The greatest mistake you can make in life is to be continually fearing you will make one.
- Elbert Hubbard, 1856-1915

See you Thursday morning....
Janice and Jay

Wednesday, December 23, 2009

CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.

Reminder - Christmas Holiday Schedule:
Thursday "Christmas Eve" we will have one WOD at 7:00a.m.
and the next workout will be Monday (12-28) at 9:00a.m.
Stay active during the holidays. Enjoy the family time by getting your children out for some backyard/playground fun...chase them around and let them see just how strong, fast and fit those breathtaking workouts have made you!

Day 94 of the "100 burpee challenge"
6 days to go - finishing up strong!

Double Alternating Tabata

-Deadlifts
-Burpees

1 minute rest

-SDHP
-Wall Balls

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest.

This is Christmas!
“[The Shepherds and the Angels] 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 of great joy that will be for all the people. Today in the town of David a Savior has been born to you; he is Christ the Lord.”
- Luke 2:8-11

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

Paleo for the day: Coffee-Rubbed Steak
All I can say is...if it includes Coffee and a BIG slab of red meat it has to be good! Oh and don't settle for weak, wimpy coffee! Go for the strong stuff!
http://paleomama.com/?p=216

Jason Kaplan does Fran
http://www.youtube.com/watch?v=xJ27XzR3HJc

King Kong
http://www.youtube.com/watch?v=YYay78n1dgE

See you Wednesday morning...
Failure is not an option!
BE STRONG!
Janice and Jay

Tuesday December 22, 2009

CF 864- Today's Schedule
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day "93" of the "100 day burpee challenge"

http://www.youtube.com/watch?v=21dvQyNiTjM

"FRAN"
21-15-9
Thrusters (95/65)
Pull Ups

rx'd = unassisted pull ups / no bands, no jumping, chin over the bar and full extension of arms and hips on every rep. Not extending arms = half reps
rx'd Thrusters = 95/65 plus depth at bottom and fully locked out at the top of each rep.

http://www.youtube.com/watch?v=S4trFiBlgPQ

http://www.youtube.com/watch?v=IVBgKB4Gnsw

This is what it is all about!
“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no room for them in the inn.”
- Luke 2:6-7

"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.
John 3:16-17

“You can’t fly a kite unless you go against the wind and have a weight to keep it from turning a somersault. The same with man. No man will succeed unless he is ready to face and overcome difficulties and is prepared to assume responsibilities.”
-William J.H. Boetcker

Grass Fed Beef Roast [Paleo] [Low carb]

I know full well how important high quality, healthy meat is and also how difficult it seems to be to find it. Honestly, I hated red meat and would avoid it at all costs since it was always awful and it never seemed worth the money or effort. I wondered why my parents ordered steak at restaurants and paid extra for it- I mean I would pay to not eat the stuff! Over time however I heard more and more about grass fed, organic, no-antibiotic, and hormone free meats. At first it sounded like a great idea but not worth the money, especially for a lowly grad student. However, I was wondering through the Farmer's market one day I thought "Why not just try it?"So we did. I'll never go back- grass fed beef is not only nutritional superior in all ways to conventional meat, but the animals are treated humanely and the quality and taste of the meat is unparalleled. We are avid fans of our local grass fed beef rangers at Baldwin Farms- Mac and his wife really looked after us when we bought their value "family pack" of 10 lbs of assorted beef cuts (from ground to roasts, ribs, and steaks). It came with a fantastic marrow bone in the middle which I am saving along with the juice/broth for soup later. Remember to cook the grass fed beef at lower heat since it is lower in fat- you don't want to dry it out.

Preheat the oven to 250 degrees and spray a large baking dish with nonstick spray. Place the roast in the dish and cover with about 1" of water (or broth with a splash of wine). Season the roast with your choice of spices, sea salt, and pepper. I used sea salt, ground pepper, and a dash of extra virgin olive oil. I garnished the roast with a few potatoes, some fresh radishes, and jalapeños and tossed it all in the oven.
Bake at 250 degrees for about 2 hours or until fork tender. You can cover it with foil if you think it might dry out. You can also cook it in a Crockpot if you have one large enough (we don't!) It's that easy- just plop it in a baking dish, cover with liquid and bake at low heat for a few hours. Yum!!
From: Cindalous Kitchen

Check out the CrossFit 864 apparel at the gym.
New - Hoodie sweat with embroidered logo on front.
Long sleeve t-shirts with various sayings on back and logo on front.
Blender bottles
Beanies to keep your head warm during cold WODs (www.headsweats.com)
CrossFit864 window decals (3 sizes)

Have a great day!
Come in today ready to get a Fran PR!
21-15-9 HARD.FAST.BRUTAL

BE STRONG!
Jay and Janice

Monday December 21, 2009

CF 864- 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day 92 of the "100 day burpee challenge"

WOD
4 rounds for time:
400 Meter run
25 Burpees
25 AbMat sit-ups

For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:8-10

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer

“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.”
-Steve Garvey

http://www.paleofood.com/beefgrd.htm

Hope your week gets off to a great start!
Don't get slack on your workouts/nutrition over the holidays....
BE STRONG!
Janice and Jay

Sunday December 20, 2009

CF 864 - closed

Day "91" of the "100 day burpee challenge"

WOD-
Rest Day

Romans 12:2 (The Message)
Place Your Life Before God 1-2 So here's what I want you to do, God helping you: Take your everyday, ordinary life—your sleeping, eating, going-to-work, and walking-around life—and place it before God as an offering. Embracing what God does for you is the best thing you can do for him. Don't become so well-adjusted to your culture that you fit into it without even thinking. Instead, fix your attention on God. You'll be changed from the inside out. Readily recognize what he wants from you, and quickly respond to it. Unlike the culture around you, always dragging you down to its level of immaturity, God brings the best out of you, develops well-formed maturity in you.


“Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict.” William E. Channing

Saturday December 19, 2009

CF 864 - 8:30a.m.

Day "90" of the "100 day burpee challenge."

WOD
Team workout

Friday, December 18, 2009

CrossFit864 - Today's Schedule:
4:15p.m. / 5:15p.m. / 6:15p.m.

Day 89 of the "100 burpee challenge"
Only the strong survive!

We had a great time on the Christmas Run Thursday night and it seemed extra special this year as we stopped at Tim Mann's house to sing a Christmas Carol. Tim came out on the porch and joined us singing Silent Night and told everyone that he feels that God is healing his body of the cancer and thanked everyone for the prayers and encouragement. With his positive attitude and the strong fight that he fights each day...we should be thanking him for encouraging us. We love you Tim!

WOD
5 rounds for time:
5 - Curtis P's (95/65)
10 - Dbell Floor Press (heavy)
15 - Box Jumps (24/20)

1 Curtis P = 1 Hang Squat Clean, (bar/dbells remains in the rack position), Left Leg Lunge, Right Leg Lunge, Push Press - Overhead. Return to hang squat position and repeat

“But after he had considered this, an angel of the Lord appeared to him in a dream and said, "Joseph son of David, do not be afraid to take Mary home as your wife, because what is conceived in her is from the Holy Spirit. She will give birth to a son, and you are to give him the name Jesus, because he will save his people from their sins.”
- Matthew 1:20-21

Men are anxious to improve their circumstances, but are unwilling to improve themselves; they therefore remain bound.
-James Allen, 1864-1912, British-born American Essayist, Author of ''As a Man Thinketh''

It has been a great week (a fast one) lets finish it out strong! Hoo-rah to the PR's this week especially in the deadlift Thursday night...way to push guys! Stronger, Faster and harder to kill! It's is incredible to watch how hard all of you are working to reach your goals and to achieve real fitness. Never give up!

BE STRONG!
Janice and Jay

Thursday December 17,2009

CF 864
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
7:00p.m. (Christmas Lite Run less than 2 miles)

Day "88" for the "100 day burpee challenge"

"Helen"

3 rounds for time:
400 meter run
21 - 1.5 pood kettlebell swing
12 - pull-ups

“[Mary's Song] And Mary said: "My soul glorifies the Lord and my spirit rejoices in God my Savior, for the Mighty One has done great things for me— holy is his name.”
- Luke 1:46-47, 49

There are always two choices. Two paths to take. One is easy. And it‘s only reward is that it’s easy.
-Anon

Check your training log to see what your last Helen time was and work to get a PR! This is a great wod and actually it is one of our favorites. If you do this rx'd we will put your time on the whiteboard (400 m run/1.5 pood kb/unassisted pull-ups...no band or jumping off box)Intensity is what it takes to drive you to the next level and we can only motivate you to work as hard as possible...you have to do the rest. If you walk out of the gym after your workout looking as fresh as you did when you walked in then chances are you didn't push very hard. At some point you need to increase the intensity to the level that you know without a doubt that you have given it 100%! Then do it again and again! Stop cheating yourself. Remember...if it were easy everyone would be doing it.

See you Thursday...
Failure is not an option
BE STRONG!
Janice and Jay

Wednesday, December 16, 2009

CrossFit864 - Today's Schedule:

5:15a.m. / 9:00a.m.


Day 87 of the "100 burpee challenge"
Only the die hard and committed are left in the challenge! Day 1 started with a board full of names and they quickly fell out....one by one. Yay Burpees!


WOD
21-15-9
Burpees
Wall Ball (20/14)
KTE (knees to elbow)


“But the angel said to her, "Do not be afraid, Mary, you have found favor with God. You will be with child and give birth to a son, and you are to give him the name Jesus. He will be great and will be called the Son of the Most High. The Lord God will give him the throne of his father David, and he will reign over the house of Jacob forever; his kingdom will never end.”
- Luke 1:30-33


If you would thoroughly know anything, teach it to others.
- Tryon Edwards, 1809-1894


Hoo-Rah! to all of you that pushed through Tuesdays WOD...that was a tough workout and just another example to many of you that you can push your body harder than you ever imagined. Keep working hard....you guys really ROCK! Proud of you!


BE STRONG!
Janice and Jay

Tuesday, December 15, 2009

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 86 of the "100 burpee challenge"

WOD

3 Rounds for time:

25 Back Squats (135/95)
Heavy Farmers Walk (uneven weight w/ kettlebell or dbell)
15 Pull-ups
Walking Lunges (weighted w/ kettlebell or dbell through legs each step)

After workout - your choice:
Complete 60 AbMat Sit-Ups
Hold Plank for a total of 3 minutes
Work on L-holds on rings/bars - 3 minutes total

"The LORD bless you and keep you; the LORD make his face shine upon you and be gracious to you; the LORD turn his face toward you and give you peace."
Number 6:24-26

“Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.”
-Orison Swett Marden

Clinton Christmas Fun Run leaves CrossFit this Thursday at 7:00p.m. - see details on whiteboard at gym.

Get ready for a great day Tuesday! 3-2-1-Go!
BE STRONG!
Janice and Jay

Monday, December 14, 2009

CrossFit 864 - Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 85 of "100 burpee challenge"

"It's only pain." -Jason Garcia

WOD:

AMRAP in 20 minutes

15 SDHP (65/95)
15 Jumping Squats
15 Push-Ups

Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God. For just as the sufferings of Christ flow over into our lives, so also through Christ our comfort overflows. If we are distressed, it is for your comfort and salvation; if we are comforted, it is for your comfort, which produces in you patient endurance of the same sufferings we suffer. And our hope for you is firm, because we know that just as you share in our sufferings, so also you share in our comfort.
2 Corinthians 1:3-7

To succeed... you need to find something to hold on to, something to motivate you, something to inspire you.
- Tony Dorsett

The Clinton Christmas Fun Run starting at CrossFit
7:00p.m. Thursday, December 17, 2009

Looking forward to a great week of CrossFitting!
See you Monday!
BE STRONG!
Janice and Jay

Sunday, December 13, 2009

CrossFit 864 - Rest Day

Day 84 of the "100 burpee challenge"

On Thursday, December 17 we will do the annual, unofficial, no starting line, no finish line, no free stuff "Clinton Christmas Lite Run" Yea, I know...just ask about the spelling of lite at the run. We will meet at CrossFit and start the run/walk (slow pace) that will loop through Mr. Gault's and back to the gym. Bring your children in joggers, bring your dog and join us because this is always fun. Some of you have been asking if we were planning on doing it this year so here it is!

In the sixth month, God sent the angel Gabriel to Nazareth, a town in Galilee, to a virgin pledged to be married to a man named Joseph, a descendant of David. The virgin's name was Mary. The angel went to her and said, "Greetings, you who are highly favored! The Lord is with you."
Luke 1:26-28

Discipline is the bridge between goals and accomplishments.
-Jim Rohn

Hope that all of you have a great Sunday. Get plenty of rest and squeeze in as much quality family time as possible and be ready to hit it hard on Monday!

BE STRONG!
Janice and Jay

Saturday December 12, 2009

CF 864 - 8:30a.m.

Day "83" of the 100 day burpee challenge

We have 11 left in the challenge. Keep up the
burpees!

WOD

"team workout"

John 15:10 (New International Version)
10If you obey my commands, you will remain in my love, just as I have obeyed my Father's commands and remain in his love.

“Little minds are tamed and subdued by misfortune; but great minds rise above it.” Washington Irving

Friday, December 11, 2009

CrossFit 864
Today's Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 82 of the "100 burpee challenge"

"Lumberjack 20"
Great job to all of you that came out and pushed really hard to show your support for our fallen soldiers. If you looked at the workout and skipped it because it looked too hard ...I'm not sure what to say. I'm just glad that "American Troops" don't give up and they continue to protect our freedom - even when it is hard!
Today's WOD was from Lumberjack CrossFit - Fort Hood, Texas. It was a hero workout to honor those who were killed in the tragic shootings on Fort Hood. Lumberjack CrossFit is a CrossFit affiliate on Fort Hood and four of their members, all soldiers, were killed in the shootings. We encourage you all to visit the official donation site for Lumberjack CrossFit You can visit by clicking here.


WOD: "Get-up and Sit-Up"

10 Rounds for time:
5 Turkish Get-Ups
15 AbMat Sit-Ups

Turkish Get-up video:
http://www.youtube.com/watch?v=Uji7tjWYvao

Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you."
Deuteronomy 31:6

It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow.
- Robert H. Goddard, 1882-1945

http://www.youtube.com/watch?v=1yHjnfABvhw

See you Friday....
BE STRONG! Failure is not an option!
Jay and Janice

Thursday, December 10, 2009

CrossFit 864
Today's Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 81 of the "100 burpee challenge"

A Hero WOD dedicated to the fallen Lumberjack CrossFit soldiers at Fort Hood.

http://www.cflumberjack.org/

"Lumberjack 20"
20 Deadlifts (275lbs)
-Run 400m
20 KB swings (2pood)
-Run 400m
20 Overhead Squats (115lbs)
-Run 400m
20 Burpees
-Run 400m
20 Pullups (Chest to Bar)
-Run 400m
20 Box jumps (24")
-Run 400m
20 DB Squat Cleans (45lbs each)
-Run 400m

“I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing. This is to my Father's glory, that you bear much fruit, showing yourselves to be my disciples.”
- John 15:5,8

What's money? A man is a success if he gets up in the morning and goes to bed at night and in between does what he wants to do.
- Bob Dylan, 1941-?

I hope that each of you will come out and push through "Lumberjack 20" today. This is an occasion to do a workout from another CrossFit affiliate and also honor American Soldiers that put their life on the line every single day so that we can enjoy the freedom that we take for granted way too often. Please don't skip this workout because it is hard! We have very few opportunities to honor our soldiers with a little blood, sweat and tears...Make that an incentive to give 100%!

Remember the importance of post workout stretching, range of motion and proper hydration. This is also a very important time to replenish... after a hard workout you have to EAT!

BE STRONG!
Jay and Janice

Wednesday, December 9, 2009

CrossFit 864
Today's Schedule: 5:15a.m. / 9:00a.m.

Day 80 of the "100 burpee challenge"

WOD - For time:

21-15-9
Front Squats (95/155)
Kettlebell Swings (35/53)
-100 single under jump ropes after first round (21)
-100 jumping jacks after second round (15)
-100 flutter kicks after third round (9)

“Jesus answered, "I am the way and the truth and the life. No one comes to the Father except through me.”
- John 14:6

There are always two choices. Two paths to take. One is easy. And it‘s only reward is that it’s easy.
-Anon

There were a lot of good efforts during today's wod! Keep pushing hard and never settle for second best.

“Don’t let what you can’t do interfere with what you can do.”

See you Wednesday!
BE STRONG!
Jay and Janice

Tuesday December 8, 2009

CF 864- Today's schedule
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Day "79" of the 100 day burpee challenge

"WOD"
5 rounds for time:
-5 man-makers
-11 sit-ups with weight
-50 flutter kicks

Stretch, work on your ROM (range of motion) and hydrate!

Don't finish your wod and be in the car within 30 seconds and gone. Spend a little time during this post workout period working on these important elements. This will help reduce soreness, risk of injury and will allow you to achieve greater range of motion through every exercise.

We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
1 John 2:3-6

A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.
-Sir Winston Churchill

Marvelous Meatballs!
These are a must try, and yes, I made them in the crock pot but you can also bake these in the oven as well. Here’s the recipe:

Mix together (use your hands)
2lbs grass fed ground beef
1lb of pork sausage
chopped celery, onions, and carrots
3 eggs
1/2 cup almond meal
lots of dried oregano, garlic powder, cracked black pepper, and a little cayenne
small drizzle of raw honey

Form into large meatballs and cover bottom of crock pot, you might have to stack them depending on the size of your crock pot.

For the sauce mix:
1 16 oz can of diced tomatoes
1 can of tomato paste
a large hand full of torn fresh basil
5-6 coarsely chopped garlic cloves
a couple pinches of sea salt
cracked black pepper to taste.
Cover meatballs with tomato sauce and cook all day on low. These were even better the next day for lunch!!
From: Paleo Blog

How are your nutritional habits this month? The Thanksgiving/Christmas holiday period seems to be a tough time to maintain all of those clean, healthy eating habits. Enjoy yourself a little but don't get so far off track that you blow all of the time, effort and hard work (blood, sweat and tears) that you have put into achieving your goals. This means that you have to work twice as hard during your wod's! Don't slack off! You are part of a group of committed athletes that are not the "new years resolution type" that buy a year membership to a health club/spa and disappear around the end of January....CrossFit is a lifelong commitment to real fitness! Are you in? Or are you on the sideline looking in? Ok, 3-2-1-Go!

BE STRONG!
Failure is not an option...
Jay and Janice

Monday, December 7, 2009

CF 864 -Today's schedule:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day "78" of the 100 day burpee challenge

WOD - AMRAP in 30 minutes
-10 step ups (on box) with dbells or kbells
-40 mountain climbers
-10 burpees
-200 meter run

This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
1 John 1:5-7

The principle is competing against yourself. It’s about improvement, about being better than you were the day [or year] before.
-Steve Young

Paleo Almond Banana Pancakes
Try as we might, many of us find the temptation of pancakes too hard to resist. Maybe it’s the sweet, buttery aroma of the batter on the griddle or the soft doughy texture, or that eating something with the word “cake” in it for breakfast just feels so deliciously naughty. But it doesn’t have to be. There are decent Primal substitutes. Pancakes made with almond meal or coconut flour are a good option, but can be pretty heavy and, for some, overly filling. And then there’s this dish sent in by Jack Etherington for the Primal Cookbook Challenge. His Almond Banana Pancakes contain just three ingredients: banana, egg and almond butter. You can whip up a batch in five minutes flat and top the pancakes with a pat of butter, a scoop of nut butter, or fresh berries.

Almond Banana Pancakes are slightly delicate so you’ll want to keep the size fairly small and wait until the edges are nicely browned before flipping them. This shouldn deter you from trying the recipe – the delicate texture of Almond Banana Pancakes is the very thing that makes them so irresistible. If you tried pancakes made from almond or coconut flour and find them slightly grainy, you’ll really love the silky, airy texture of these cakes. The flavor is sinfully close to banana bread; add a little vanilla and cinnamon to the batter if you really want to get decadent.

Ingredients:
2 ripe bananas
1 egg
1 heaping tablespoon of almond butter
Instructions:
Mash the bananas, add the egg and mix well.
Stir in the almond butter, adding more than a tablespoon if you want a more pancake-like texture. Brown on each side and serve warm.
From a Paleo blog

Hope that all of you had a great weekend.
See you Monday....
Failure is not an option!
BE STRONG!
Janice and Jay

Sunday December 6, 2009

CrossFit 864 - Rest Day

Great job to everyone that supported the Tim Mann 5k in so many ways. Many of you voluntereed your time, talents and resources helping with preparations behind the scene that made this a successful event. It was really great to have Tim and his family there motivating runners as they crossed the finish line. Thanks Tim!

Day 77 of the "100 burpee challenge"

“Therefore Jesus said again, "I tell you the truth, I am the gate for the sheep. I am the gate; whoever enters through me will be saved. He will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.”
- John 10:7, 9-10

I run to see who has the most guts.
-Steve Prefontaine

The times (winners of each age group) will be sent to the Clinton Chronicle and posted on Gunny's Blog on Monday. If you need your time send Janice an email at willy94@aol.com
We saw run pr's broken today by CrossFitters! Awesome job guys...keep working hard ...the results are showing. Let us know you how you did on your run. Have a great Sunday - get plenty of rest and enjoy the family time!

Thanks again! You ROCK!
Janice and Jay

Saturday, December 5, 2009

CrossFit 864

Day 76 of the "100 burpee challenge"

WOD

5k Tim Mann Fundraiser Run

RAIN or SHINE - Run starts at PC at 8:00a.m.
Packet pick up/Registration from: 7:00a.m. - 7:45a.m.

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too. You must have the same attitude that Christ Jesus had.
Philippians 2:3-5

First we form habits and then they form us. Conquer your bad habits or they will conquer you.
-Rob Gilbert

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
-Emil Zatopek

Emil was a Czech athlete probably best known for winning three gold medals in long-distance events at the 1952 Summer Olympics in Helsinki. He won gold in the 5 km and 10 km runs, but his final medal came when he decided at the last minute to compete in the first marathon of his life.
He was nicknamed the "Czech Locomotive" for his multiple golds.

Zátopek was the first athlete to break the 29-minute barrier in the 10 km run (in 1954). Three years earlier, in 1951, he had broken the hour for running 20 km. He is widely considered to be one of the greatest runners of the 20th century and was also known for his brutally tough training methods.

Show up today and support our friend Tim!
Run Hard, Be Strong and Conquer your Weakness!
Don't stay in the bed just because it's a little cold or even a little wet.
See you Saturday morning.....
Janice and Jay

Friday, December 4, 2009

CrossFit 864 - Today's Schedule:
4:15p.m. / 5:15p.m. / 6:15p.m.

Reminder - get signed up for the Tim Mann 5k Fundraiser Run if you plan on running. This will be the CrossFit 864 WOD for Saturday, December 5. Come out and show your support for Tim!

Day 75 of the "100 burpee challenge"

WOD
AMRAP in 20 minutes
5 clean and press (with sandbag or dbells)
10 burpees
15 AbMat sit-ups

“Then Jesus declared, "I am the bread of life. He who comes to me will never go hungry, and he who believes in me will never be thirsty.”
- John 6:35

Courage and perseverance have a magical talisman, before which difficulties disappear and obstacles vanish into air.
- John Quincy Adams, 1767-1848

Hope this has been a great week for you. It has been really good to see so many of you push yourself through some really hard workouts this week. Lets finish the week in a strong way!
3-2-1-Go!

Jay and Janice

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 74 of the "100 burpee challenge"

WOD

Run 800 meters

50 - Deadlift (95/135)
50 - Push-Ups
50 - Box Jumps (24/20)
50 - Floor Wipers (65/135)

Run 800 meters

“The Son Superior to Angels - In the past God spoke to our forefathers through the prophets at many times and in various ways, but in these last days he has spoken to us by his Son, whom he appointed heir of all things, and through whom he made the universe.”
- Hebrews 1:1-2

Risk! Risk anything! Care no more for the opinions of others, for those voices. Do the hardest thing on earth for you. Act for yourself. Face the truth.
- Katherine Mansfield, 1888-1923

We look forward to seeing you Thursday.
BE STRONG!
Jay and Janice

Wednesday, December 2, 2009

CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.

Day 73 of the "100 burpee challenge"

If you are still in the burpee challenge and you are behind with intentions of catching up and finishing out the challenge - please catch up on your burpees and get back in the race by Monday, December 7th. Day 100 will fall on December 29th. Janice got a few days behind over Thanksgiving and did 345 burpees yesterday! Yes, in one day! Ouch....

Don't forget to get signed up for the Tim Mann Fundraiser 5k this Saturday. This will be the CrossFit 864 workout for Saturday so come out and push it extra hard to show your support for our friend Tim! Wear your CrossFit t-shirt.

WOD

10,9,8,7,6,5,4,3,2,1

-Burpees
-AbMat Sit-ups
-Kettlebell Swings

The path of the righteous is like the first gleam of dawn, shining ever brighter till the full light of day. But the way of the wicked is like deep darkness; they do not know what makes them stumble.
Proverbs 4:18-19

I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new [higher] level.
-Diana Nyad

For ten years (from 1969-1979), Diana was the greatest long-distance swimmer in the world. In 1979, she stroked the longest swim in history, making the 102.5 mile journey from the island of Bimini to Florida. She was inducted into the National Women's Hall of Fame in 1986.

http://www.youtube.com/watch?v=WO4tIrjBDkk

U.S. Diabetes Cases to Double
http://news.yahoo.com/s/nm/20091127/hl_nm/us_diabetes_usa_costs

Why High Fructose Corn Syrup is Worse Than Sugar....And Why it's Not
http://www.fitnessspotlight.com/2008/11/03/why-high-fructose-corn-syrup-is-worse-than-sugarand-why-its-not/


Paleo Recipe - Salmon Rolls
-Sam Cannons October 2007
20 Minutes
1 cup Sweet Potato
1 Avocado
1 Tbs Lime Juice
1 Tbs Olive Oil
2 Gloves Garlic
120g Smoked Salmon
Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. Lay out the salmon in strips and place a few spoons of the mash on the salmon. Roll the salmon up like a sushi roll. Serves one.
Zone Blocks: 3 Carb; 4 Protein; 6-8 Fat (depending on avocado size)

You know you are a CrossFitter if:
-You never, ever ask "where's the cardio?"
-You have ever used the phrases "glycolitic/oxidative/phosphagen pathway" and been earnest about it.
-You are in better overall shape than you were 15 or 20 years ago.
-You own an Infidel, Crossfit, or Pukie T-shirt
-You know what the penalty for misspelling Lynne is. And where the FAQ link is. -You know exactly what rhabdo is.
-Your 3-year old daughter sees a truck tire on the ground says, "Dad, watch this," and flips it using perfect form.
-Your 5 year old son has no clue what a bench press is but he can snatch a light dumbbell overhead for reps.
-Your high school reunion group asks you to list your goals and the first thing that comes to mind is "do Fran in under 3 minutes" .....

See you Wednesday...Looking forward to another great day!
Failure is not an option! BE STRONG!
Jay and Janice

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 72 of the "100 burpee challenge"

WOD

21-15-9
Thrusters (95/65)
SDHP - Sumo Deadlift High Pulls (95/65)

3-2-1-Go!

“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”
- 2 Peter 3:10-11

Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.
-Ronald E. Osborn

I'm sure that all of you have seen this movie but here's a little bit of motivation if you need some today....
http://www.youtube.com/watch?v=XyPkUXGq1S0

Be ready for a great workout on Tuesday.
Failure is not an option - BE STRONG!
Jay and Janice

Monday November 30, 2009

CF 864- Today's schedule 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day 71 of the "100 day burpee challenge"

WOD

5 Rounds for time:

-10 Overhead Squats
-10 Pull Ups
-20 Wall Balls
-200m Run

May the Lord smile on you and be gracious to you. May the Lord show you his favor and give you his peace.’
Numbers 6:25-26

Be ready. Fail. Be more ready next time.
-Earl Fee

Hope that all of you had a great weekend and now you are ready to get this new week start off in a strong CrossFit kinda way!

See you Monday.....
BE STRONG!
Jay and Janice

Saturday, November 28, 2009

CrossFit 864 - Today's Schedule - Saturday 8:30a.m. workout

Day 69 of the "100 burpee challenge"

Happy Birthday Janice! (Friday, November 27)
You are awesome!

Today's workout will honor Janice in a true "Gunny" way!
You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn't include a 26.2 mile run. Just a short run and a bunch of burpees to help burn off that turkey and of course the rolls, mac and cheese and apple pie that went with it.

"Gunny"

5 rounds for time:
-800 meter run
-25 burpees
-25 AbMat sit-ups

Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11

Nothing is permanent in this wicked world - not even our troubles.
- Charlie Chaplin, 1889-1977

Failure is not an option!

See you Saturday morning. Get up - put on your warm workout gear, grab a cup (or 3) of coffee and get ready .....3-2-1-Go!
BE STRONG!
Jay and Janice

Friday, November 27, 2009

CrossFit 864 - Today's Schedule:
4:15p.m. / 5:15 / p.m. / 6:15p.m.

Day 68 of the "100 burpee challenge"

WOD

3 Rounds for time:

50 feet - walking lunges
15 box jumps (24/20)
25 KTE (knee to elbow)

Blessed are those who hunger and thirst for righteousness, for they will be filled.
Matthew 5:6

One person with a belief is equal to a force of 99 who have only interests.
- John Stuart Mill, 1806-1873

Hope that all of you had a great Thanksgiving! Now it's time to get back to work and burn off all of that "turkey and dressing" and...all the extra good stuff!

Look forward to seeing you on Friday
BE STRONG!
Jay and Janice

Thursday, November 26, 2009

CrossFit 864 - CLOSED TODAY

"Happy Thanksgiving"

Anyone interested in a fun run on Thanksgiving morning meet at CrossFit 864 at 8:00 a.m. and we will head out as a group on a 5k run/walk. It is not a race so we will try to stay together at a moderate pace as much as possible. Contact Mike or Jay if you have any questions. What a great way to get a jump start on burning turkey!

Day 67 of the "100 burpee challenge"

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”
-Colossians 3:17

On October 3, 1863, Abraham Lincoln proclaimed, by Act of Congress, an annual National Day of Thanksgiving "on the last Thursday of November, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens." In this Thanksgiving proclamation, our 16th President says that it is…

"…announced in the Holy Scriptures and proven by all history, that those nations are blessed whose God is the Lord… But we have forgotten God. We have forgotten the gracious hand which preserved us in peace and multiplied and enriched and strengthened us, and we have vainly imagined, by the deceitfulness of our hearts, that all these blessings were produced by some superior wisdom and virtue of our own… It has seemed to me fit and proper that God should be solemnly, reverently and gratefully acknowledged, as with one heart and one voice, by the whole American people…"

So it is that on Thanksgiving Day each year, Americans give thanks to Almighty God for all His blessings and mercies toward us throughout the year.

What are you thankful for? Do we spend more time complaining about our problems or the things we don't have instead of giving thanks for the many blessings that surround us each day? Take a minute to write down 3 things that you are really thankful for right at this moment. If you are like me then your list will go way beyond 3 without spending a lot of time thinking about it.

"Thanksgiving, after all, is a word of action."
-W. J. Cameron

We are thankful that we get to share a little time with you each day. We enjoy the energy and excitement that takes place during every workout as you strive to reach personal goals. Thanks for allowing us this opportunity! We are truly surrounded by an awesome group of athletes.

Thanks,
BE STRONG!
Jay and Janice

Wednesday November 25, 2009

CF 864- Today's schedule 5:15a.m./9:00a.m.

Day 66 of the "100 burpee challenge"

WOD - For Time:
-100 squats
-80 Ab Mat sit ups
-60 push ups
-40 pull ups
-20 burpees

"You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.
"You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
Matthew 5:13-16

The pilgrims made seven times more graves than huts... nevertheless, set aside a day of thanksgiving.
-H.W. Westemayer

Thanksgiving morning fun run!
Anyone interested meet Mike at CrossFit 864 Thursday at 8:00a.m. to run a 5k (or walk). Come join in the fun before you dig into that Thanksgiving Food! Get a jump start on burning a few extra calories and enjoying the camaraderie of fellow CrossFitters.

AbMat
We have been very humbled by the endorsements the AbMat has received over the years. None means more to us than the one we received years ago from the United States Navy SEALs. Did you know you can find the AbMat on page 141 of The Navy SEAL Physical Fitness Guide (edited by Patricia A. Deuster, PHD, MPH)?
We are proud of the men and women of our Armed Forces, and we are especially proud that our AbMat plays a part in the fitness training of those who protect this great nation of ours.

http://www.backbuilder.com/abmat_situps.htm


Helping our children understand why we celebrate Thanksgiving:
http://www.focusonthefamily.com/parenting/articles/give_thanks.aspx

Tuesday:
A lot of great efforts today on the deadlift / burpee workout! Many of you commented on the fact that it's hard to believe that you can get such an intense, breath taking workout in such a short amount of time. It's called "Intensity" and only you can increase the intensity in the daily WOD! You can do this by increasing the weight and pushing yourself not to rest during the wod. If you are not a CrossFitter you will not understand. Tell one one your friends that does traditional workouts that you were smoked in less than 10 minutes and I guarantee you that you will get laughed at. Invite them to join you next time! You will get the next laugh!

"If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get."
-Frank A. Clark

See you Wednesday morning.
BE STRONG!
Jay and Janice

Tuesday November 24, 2009

CF-864 Today's schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day 65 of the "100 burpee challenge."

WOD
5 rounds
5 deadlifts (225/135)
10 burpees

3/2/1 go!

Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.”-
Psalm 100:4-5

When you reach for the stars, you may not quite get them, but you won't come up with a handful of mud either. - Leo Burnett

Monday November 23,2009

CF 864- Today's Schedule 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

We will have our normal schedule this week except closed on
Thanksgiving Day.

Day 64 of the "100 day " burpee challenge.

WOD
800 meter run

10 rounds
10 KBS
10 SDHP

800 meter run

" Whether you eat or drink, or whatever you do, do all to the glory of God"
1 Corinthians 10:31

People prefer to follow those who help them, not those who intimidate them.
C. Gene Wilkes

Thanks, Jay and Janice

Sunday November 22, 2009

CF 864 Today's Schedule : Closed

Day 63 of the "100 day burpee challenge"

Rest Day

“[Thanksgiving] I always thank God for you because of his grace given you in Christ Jesus. For in him you have been enriched in every way—in all your speaking and in all your knowledge—” 1 Corinthians 1:4-5



Character is what you are in the dark.— Unknown

Sauteed garlic and shallots in some olive oil. Add the broccoli first, and then added chopped kale, sliced yellow and red peppers. Last add the shrimp!

Saturday November 21, 2009

CF 864 Today's schedule: 8:30a.m.


Day 62 of the "100 day burpee challenge"


Saturday morning "TEAM WORKOUT"


He must become greater; I must become less.
John 3:30

In attempts to improve your character, know what is in your power and what is beyond it.
- Francis Thompson, 1859-1907

Come out and have fun with a team of fellow CrossFitters! It gives some of you that come at different times the opportunity to push through a good WOD together and kick the weekend off in a strong CrossFit kind of way!

What's the most important thing in your life? Whatever it is...could others see it without you saying it?

Have a great weekend!
Thanks,
Jay and Janice

Friday November 20, 2009

CrossFit Lego Gym!

CrossFit 864 - Today's Schedule:

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

Day 61 of the "100 Burpee Challenge"

"WOD" 150 Push-ups for time

Check out the following CrossFit Journal article on Pushups.

http://www.crossfit.com/journal/library/07_03_Pushups.pdf

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 200 meters. Once the penalty is completed continue with the push ups.

*You can rest in a up position (locked out in the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 200 yard sprint must be completed. If your knees touch the ground it's time to put 200 meters on those new running shoes!

If you can maintain PERFECT push-up form for all 150 push-ups, then you don't have to run.

Scaled version - You can do them from your knees but must have your hips extended with full ROM. All the way down to the mat - halfway does not count as a rep. If you count them you only cheat yourself!

Count your time + the number of penalties

We will do the run out of the back door (glass door) US-76 side. It will be marked 100 meters at the turn.

Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted. Carry each other's burdens, and in this way you will fulfill the law of Christ. If anyone thinks he is something when he is nothing, he deceives himself. Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else, for each one should carry his own load.

Galatians 6:1-5

"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat."
-Theodore Roosevelt

You know you are a true CrossFitter if:

1 - You would rather die than quit a wod.

2 -You believe with all of your heart that every other form of fitness seems obsolete.

3 - You consider other CrossFitters family.

4 - You must workout with loud obnoxious music, but never hear a word of it.

5 - You used to bite your nails and now you pick at your callouses.

6 - Tape and chalk are at a premium.

7 - You don't remember what it is like to have mirrors in a gym.

8 - Pain is a relative term.

Good job on the Man-Maker / KTE / Squat WOD today!

CrossFitters - the most determined and motivated athletes on the planet!

Look forward to seeing you on Friday....

BE STRONG!

Jay and Janice

Thursday, November 19, 2009

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 60 of the "100 Burpee Challenge"

"WOD"

AMRAP in 20 minutes:
3 - Man-Makers
5 - KTE (knee to elbow)
9 - Squats

Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.
John 3:20-21

Big shots are only little shots who keep shooting.
- Christopher Morley

Strength training: Get stronger, leaner and healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.

By Mayo Clinic staff

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.

Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
Boost your stamina. As you grow stronger, you won't fatigue as easily.
Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

More and more PR's this week! We love hearing your success stories and hearing about the obstacles that many of you have hurdled and how you are conquering your weaknesses one day at a time! Keep pushing - you might not realize what a motivation you are to the person next to you! Lot of energy at CrossFit 864 this week....Ya'll Rock! What motivates you?

How are your nutritional habits this week? Do you know the importance of the post workout meal? This is a MUST for recovery after a hard wod!

BE STRONG!
Jay and Janice

Wednesday November 17, 2009

CF 864 Today's schedule 5:15a.m./9:00a.m.

Day 59 of the "100 burpee challenge"

Warm-up (on whiteboard)

Double alternating tabata:
Deadlifts (225/135)
Box Jumps (24/20)

You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: "Love your neighbor as yourself." If you keep on biting and devouring each other, watch out or you will be destroyed by each other.
Galatians 5:13

Make no little plans; they have no magic to stir men's blood...Make big plans, aim high in hope and work.
- Daniel H. Burnham, 1846-1912

Core Strength Training - Not Just About Your Abs
Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years.

The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis.

It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities.

Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2).

Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.

What are the benefits of core strength training to the athlete?
1.Greater efficiency of movement
2.Improved body control and balance
3.Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
4.Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)
5.Improved balance and stability
6.Improved athletic performance!

Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain (3,4). The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.

Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body.

The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.

There were a lot of great efforts Monday! Eva was tough...well, you know that already if you were there on Monday. Just proof that you can do a lot more than you thought you were capable of and more than you give yourself credit for. I did not hear any whining - Oooh-Rah! Maybe you saved it until you got in the car to leave (LOL) and that's the place for it. Are you ready for more? One more WOD toward being fit. Real fitness is earned! 3-2-1-Go!

BE STRONG!
Jay and Janice

Tuesday, November 17, 2009

CrossFit 864 - Today's Schedule:
5:15a.m. / 8:00a.m. (scheduled assesment only) / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:16p.m.

Day 58 of the "100 Burpee Challenge"

"Eva"

5 Rounds for Time:
800 meter run
30 reps - 2 pood KB swing
30 pullups

I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
Ephesians 3:16-19

The true measure of a man is how he treats someone who can do him absolutely no good.
- Ann Landers

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.
Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.
Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

Rx'd
2 pood = 70 KB
Workout weight - scaled as needed

The Kettlebell Swing - First For A Reason
Bill Fox, RKC

Why the Swing?

The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing “cardio”. It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training.

Lot of good efforts, lot of motivation on Mondays WOD! How hard did you push it? 100%? 50%? stayed at a comfortable intensity level? What's your goal? Will the amount of effort that you put forth get you there? Remember that real fitness is earned - Earn some today!

Even if you are on the right track, you will get run over if you just sit there.

Have a great day! See you Tuesday
BE STRONG! 3.2.1. Go!
Jay and Janice

Monday, November 16, 2009

CrossFit 864
Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 57 of the "100 Burpee Challenge"

Group Warm-up
-dynamic range of motion
-weekly warm-up (on whiteboard)

"WOD"

AMRAP in 25 minutes:

10 step-ups (on box)
10 AbMat sit-ups
10 burpees
200 meter run

hydrate, refuel and stretch
work on ROM - range of motion, hip flexibility drills

Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, …

Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s how.

Benefits of Glute Activation Exercises. Dormant glutes force your lower back & hamstrings to compensate. This is less effective & increases risks of injury.

More Strength. You can lift more weight, sprint faster and jump higher when using all the muscles of your posterior chain, including your glutes.

Less Injuries. Lower back pain, hip flexor pain, knee pain, strained hamstrings, … Glute activation minimizes risks of injury.

Better Posture. Tight hip flexors pull your pelvis forward: lordosis. Glute activation & hip mobility exercises are the solution to anterior pelvic tilt.

Do You Need Glute Activation? Do 20 reps supine bridges. You need glute activation if your hamstrings feel more tight than your glutes. I recommend doing glute activation exercises even if you pass this test.

Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do glute activation pre-workout so you can fire your glutes better on weight lifting exercises. You can also do them on non-training days for faster improvements.

Start with Hip Mobility. Dormant glutes are linked to tight hip flexors. Do hip mobility exercises before doing glute activation exercises.

Squeeze Your Glutes. As hard as you can. You can squeeze your glutes best at lockout: when your hip joints approach neutral alignment.

Focus on Quality. Avoid compensating with your hamstrings or lower back. Squeezing your glutes matters, not the amount of reps.

1. Supine Bridges (Hip Bridge) Back & heels on the floor. Knees bent at 90°. Curl your toes up. Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Hold for 5 seconds, come back down, repeat.

Don’t Use Your Lower Back. Push your lower back against the floor by tilting your pelvis back. Get off the floor by squeezing your glutes hard.

Don’t Use Your Hamstrings. Cramps in your hamstrings means you’re not using your glutes. Squeeze your glutes as hard as you can.

Quality not Quantity. Put your legs on the floor if you can’t do supine bridges correctly. Squeeze your buttocks, hold for 5 seconds, repeat.

In CrossFit workouts we depend on power from our hips on a lot of exercises. You hear us emphasize using hip power as we coach you through the movements of the workout. You will realize that it's hard to use hip power if you have weak hips. I will post more on this subject throughout the week along with other exercises. Another important aspect of our daily wod is making sure that you have properly warmed up and that you have covered a variety of movements for the hip region. You do not want to pick up a kettlebell and start swinging it for reps without doing some light swings. This holds true for all exercises. Train smart and don't get injured!

Do not be wise in your own eyes; fear the LORD and shun evil.
This will bring health to your body and nourishment to your bones.
Proverbs 3:7-8

If you wish to reach the highest, begin at the lowest.
- Publilius Syrus

Ever try to explain the premise of Crossfit and the Paleo diet to those around you? In our technological age you can save your breath (for hunting and gathering of course), and direct them to the following links which I like to refer to as “The Paleo Diet and Caveman Exercise for Dummies”

Paleo in a Nut Shell: Part 1
Paleo in a Nut Shell: Part II

Hope that all of you had a great weekend and got plenty of rest and quality family time in! It was a great weekend for our family!

OOH-RAAH to all of you CrossFitters that came out Saturday morning for Fight Gone Bad. We raised $280.00 for Tim Mann as a token of our support. I guess that this is a very small amount when you factor in the cost of the treatments and expenses that he is facing but we just want Tim and his family to know that we have and will continue to support and lift them up each day. Thanks!

You know you are a CrossFitter when...
1. Your shins have more scrapes than a twelve year old boy.
2. You know better than to say, "That looks easy".
3. You've spent HOURS watching videos of other people working out.
4. CrossFit t-shirts dominate your wardrobe.
5. When you travel, your first concern is if there is a local affiliate close by.
6. 3 on 1 off takes priority in your schedule.
7. The words Snatch and Jerk have lost there comedic value, but farting while deadlifting has not.

We appreciate you!
BE STRONG!

Jay and Janice

Sunday November 15, 2009

CF 864 - Rest Day

Day 56 of the "100 burpee challenge."

Great job on all who came out for the Tim Mann Fundraiser. Fight Gone Bad was great. Thank you all for your help and for keeping score for each other. Have a great Sunday!

FGB Results:

RX'd

Jay M. 269

Tex G. 262

David N. 224

Luke C. 193

Chris M. 135

Scaled

Michelle M. 236

Tara W. 211

Maddie M. 209

Ruth R. 206

Michelle W. 178

Keli M. 170

Cynthia P. 166

Teresa G. 157

Janet M. 145

For Christ died for sins once for all, the righteous for the unrighteous, to bring you to God. He was put to death in the body but made alive by the Spirit,”- 1 Peter 3:18

Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.

- Ralph Waldo Emerson

Jay and Janice

Saturday, November 14, 2009

CrossFit864

Today's WOD - 8:30a.m.
This is for everyone! If you normally do the Saturday wod then plan on coming. We are doing the workout as a fundraiser for Tim Mann and trying to help even in a small way by asking each person that participates to donate $20 that will go directly to help Tim and to let him know that we care about him and his family. Everyone come out and participate even if you are unable to donate at this time....no worries. There will be other opportunities in the near future to show your support.

"Fight Gone Bad" 864 Style

Fight Gone Bad Demo & Explanation...[wmv][mov]

3-2-1-Go!

“For it is God's will that by doing good you should silence the ignorant talk of foolish men. Live as free men, but do not use your freedom as a cover-up for evil; live as servants of God.”
- 1 Peter 2:15-16

"My great concern is not whether you have failed, but whether you are content with your failure."
- Abraham Lincoln

See you Saturday morning....
Crush your weakness!
Jay and Janice

Friday November 13, 2009

CF -864 Today's schedule: 4:15p.m./5:15p.m./6:15p.m.

Day 54 of the "100 burpee challenge"

"Running Jackie"

1 Mile Run
50 Thrusters (45 pounds)
30 Pull Ups

3-2-1 GO!

“For this reason, since the day we heard about you, we have not stopped praying for you and asking God to fill you with the knowledge of his will through all spiritual wisdom and understanding.”
Colossians 1:9

Only passions, great passions, can elevate the soul to great things.
- Denis Diderot, 1713-1784

I really appreciate all of the birthday wishes today! You guys really know how to make someone feel special....thanks! You even pushed through all of those kettlebell swings and box jumps to help celebrate it. Well, at least no burpees in the WOD...not today anyway. Good job!

Don't forget about FGB on Saturday morning. Check out the whiteboard for details and get with us if you have any questions about it.

See you Friday!
Thanks,
Janice and Jay

Thursday, November 12, 2009

CrossFit 864 Today's schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"WOD"

Tabata Mash up:
Alternating Tabata sets of - 20 seconds of push-ups 10 seconds of rest 20 seconds of squats and repeat for a total of 8 - 20 second cycles of each exercise.
Push-ups
Squats

Push-up Standards...[wmv][mov]
Air Squat Demo w/explanations...[ wmv ][ mov ]

Rest 2 minutes - then

4 rounds for time:
46 Box Jumps (24/20)
46 Kettlebell Swings (53/35)

Stretch, hydrate and refuel

Day 53 of the "100 burpee challenge"

Today is Jay's birthday! So he is picking the workout to do for his birthday! Hmmm, Good thing it is not mine or you would have burpees, burpees and even more burpees ...but FYI mine is 11/27 Beware, LOL. Lucky for you Jay is not as big a fan of burpees as I am (well, maybe with a weighted vest on) but he loves HEAVY Brutal CrossFit WODs! But maybe he will be nice to you since it's his birthday.

Jay's favorite verse:
Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go."
Joshua 1:9

"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
-Emil Zatopek

Looking forward to a great Thursday and enjoying the day (starting at 5:15a.m.) with all of the wonderful athletes (friends) in the CrossFit 864 community.
Come prepared to work hard...get some and then get some more!

Work like you don’t need money, Love like you’ve never been hurt, dance like no one’s watching, and workout until you puke.
-CrossFit

Be Strong!
3-2-1-Go!
Janice and Jay