WOD - 9am Wednesday
3 rounds
400 meter run
12 deadlifts
21 box jumps
less than 1 month
400 meter run
6 deadlifts
11 box jumps
3-2-1 GO!
We will be closed for the 4th of July as a result of most of you indicating that you will be involved in holiday activities. We will offer one group session on Friday July 3 @ 8:30am. Come out and support America and CrossFit 864. The WOD will be "MURPH" in honor of a Navy SEAL that was killed in battle. We will scale as necessary.
Recently you repented and did what is right in my sight: Each of you proclaimed freedom to his countrymen. You even made a covenant before me in the house that bears my Name. Jeremiah 34:15
Don't let what you cannot do interfere with what you can do.
John Wooden
Tuesday, June 30, 2009
Monday, June 29, 2009
Tuesday, June 30, 2009
CrossFit 864 WOD
Four rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
Less than 1 month
Two rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
3-2-1 GO! Great job! Keep up the great work. See below July schedule.
Monday, Tuesday, Wednesday, Thursday @ *9am
Monday, Tuesdays, Thursday , Friday @ 4:30pm, 5pm, *5:30pm
Monday, Thursday @ 12:30pm (heavy)
Thursday @ 6:30am
Saturday @ *8:30am
*childcare available!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
Four rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
Less than 1 month
Two rounds for time:
20 ab mat situps
20 Sumo Dead Lift high-pulls
20 wall balls
80 jump rope
3-2-1 GO! Great job! Keep up the great work. See below July schedule.
Monday, Tuesday, Wednesday, Thursday @ *9am
Monday, Tuesdays, Thursday , Friday @ 4:30pm, 5pm, *5:30pm
Monday, Thursday @ 12:30pm (heavy)
Thursday @ 6:30am
Saturday @ *8:30am
*childcare available!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
Sunday, June 28, 2009
Monday, June 29, 2009
CrossFit 864 WOD
AMRAP in 20 minutes:
One arm dbell push press - 10 reps each arm
Figure 8's w/ Kbell - 15 reps
Walking lunge - 25 total steps
Less than one month
AMRAP in 20 minutes:
One arm dbell push press- 5 reps each arm
Figure 8's w/ Kbell - 7 reps
Walking lunge- 12 total steps
3-2-1 GO!
Set a goal this week and lets work hard together to reach it! This is a team effort and we are a team and we all want to see each other doing the best we can at everything we do! This is going to be a great week.
My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out.
-Ronald Reagan
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
AMRAP in 20 minutes:
One arm dbell push press - 10 reps each arm
Figure 8's w/ Kbell - 15 reps
Walking lunge - 25 total steps
Less than one month
AMRAP in 20 minutes:
One arm dbell push press- 5 reps each arm
Figure 8's w/ Kbell - 7 reps
Walking lunge- 12 total steps
3-2-1 GO!
Set a goal this week and lets work hard together to reach it! This is a team effort and we are a team and we all want to see each other doing the best we can at everything we do! This is going to be a great week.
My philosophy of life is that if we make up our mind what we are going to make of our lives, then work hard toward that goal, we never lose - somehow we win out.
-Ronald Reagan
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
Saturday, June 27, 2009
Sunday, June 28, 2009
CrossFit 864 - REST DAY
What a great day to go to church, spend time with family and friends and maybe work in a short afternoon nap if you are lucky. We look forward to spending the afternoon with "the boys" and friends.
"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. Whoever believes in him is not condemned, but whoever does not believe stands condemned already because he has not believed in the name of God's one and only Son. This is the verdict: Light has come into the world, but men loved darkness instead of light because their deeds were evil. 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 3:16-21
What a great day to go to church, spend time with family and friends and maybe work in a short afternoon nap if you are lucky. We look forward to spending the afternoon with "the boys" and friends.
"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. Whoever believes in him is not condemned, but whoever does not believe stands condemned already because he has not believed in the name of God's one and only Son. This is the verdict: Light has come into the world, but men loved darkness instead of light because their deeds were evil. 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 3:16-21
Friday, June 26, 2009
June 27, 2009
Reminder * Saturday morning 8:30 a.m. at CF 864
WOD- Team workout (3 per team)
Run/Walk 400 meters carrying sandbag
(at least one team member has to carry a sandbag)
Once every one on that teams finishes running you can start the following:
100 pushups
200 squats
300 box jumps
400 sits ups
Run/Walk 400 meters carrying sandbag (at least one team member has to carry a sandbag)
FORM - Only quality reps will be counted. Partial or incomplete reps will not count toward your teams total.
Pushups - chin/chest must touch the deck (ground) and arm fully extended at the top of the exercise.
Squats - must go down and touch medicine ball marker and fully opened hips at top of the exercise.
Box Jumps - fully opened hips at top (on box)
Situps - shoulders must come back and touch the mat and all the way up on the top of the exercise.
less than one month (3 or 4 person team)
Run/Walk 400 meters (without sandbag)
50 pushups
100 squats
150 box jumps (or broad jumps)
200 sit ups
WOD- Team workout (3 per team)
Run/Walk 400 meters carrying sandbag
(at least one team member has to carry a sandbag)
Once every one on that teams finishes running you can start the following:
100 pushups
200 squats
300 box jumps
400 sits ups
Run/Walk 400 meters carrying sandbag (at least one team member has to carry a sandbag)
FORM - Only quality reps will be counted. Partial or incomplete reps will not count toward your teams total.
Pushups - chin/chest must touch the deck (ground) and arm fully extended at the top of the exercise.
Squats - must go down and touch medicine ball marker and fully opened hips at top of the exercise.
Box Jumps - fully opened hips at top (on box)
Situps - shoulders must come back and touch the mat and all the way up on the top of the exercise.
less than one month (3 or 4 person team)
Run/Walk 400 meters (without sandbag)
50 pushups
100 squats
150 box jumps (or broad jumps)
200 sit ups
Thursday, June 25, 2009
Friday June 26, 2009
WOD- "Swing n' Burp"
KB Swings 20 Reps
Burpees 2 Reps
KB Swings 18 Reps
Burpees 4 Reps
KB Swings 16
Burpees 6
KB Swings 14
Burpees 8
KB Swings 12
Burpees 10
KB Swings 10
Burpees 12
KB Swings 8
Burpees 14
KB Swings 6
Burpees 16
KB Swings 4
Burpees 18
KB Swings 2
Burpees 20
Less than 1 month - scaled to half of wod.
Great job on "Michael WOD" Way to push the workout! Most of you did not even think you could run that much. Keep up the great job! Now show up tomorrow afternoon for my favorite "Burpees" Gotta love a burpee. It will make you stronger!
I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7
KB Swings 20 Reps
Burpees 2 Reps
KB Swings 18 Reps
Burpees 4 Reps
KB Swings 16
Burpees 6
KB Swings 14
Burpees 8
KB Swings 12
Burpees 10
KB Swings 10
Burpees 12
KB Swings 8
Burpees 14
KB Swings 6
Burpees 16
KB Swings 4
Burpees 18
KB Swings 2
Burpees 20
Less than 1 month - scaled to half of wod.
Great job on "Michael WOD" Way to push the workout! Most of you did not even think you could run that much. Keep up the great job! Now show up tomorrow afternoon for my favorite "Burpees" Gotta love a burpee. It will make you stronger!
I have fought the good fight, I have finished the race, I have kept the faith. 2 Timothy 4:7
Wednesday, June 24, 2009
Thursday June 25, 2009
WOD - 6-25-09 "Michael"
CrossFit Hero Workout (modified)
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Run 800 meters
50 good mornings
50 situps
3 rounds for time
Glad that many of you were able to join us for the nutrition clinic tonight and I hope that you are able to make some healthy changes in your eating habits. Please remember the importance of the nutritional log and please let us know if you need help in this area.
CrossFit Hero Workout (modified)
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
Run 800 meters
50 good mornings
50 situps
3 rounds for time
Glad that many of you were able to join us for the nutrition clinic tonight and I hope that you are able to make some healthy changes in your eating habits. Please remember the importance of the nutritional log and please let us know if you need help in this area.
3, 2, 1 Go!
“But the Lord is faithful, and he will strengthen and protect you from the evil one.”
2 Thessalonians 3:3
Strong lives are motivated by dynamic purposes. -Kenneth Hildebrand
Tuesday, June 23, 2009
June 24, 2009
CrossFit 864
WOD for Wednesday
"The Mooch"
AMRAP in 15 Minutes of:
3 Back Squats - Rx'd weight (M-225#/W-185#) or scaled
6 Pull Ups
9 Push Ups
3,2,1 Go!
WOD for Wednesday
"The Mooch"
AMRAP in 15 Minutes of:
3 Back Squats - Rx'd weight (M-225#/W-185#) or scaled
6 Pull Ups
9 Push Ups
3,2,1 Go!
Monday, June 22, 2009
June 23, 2009
WOD
50 sit ups
15 thrusters
50 jumping jacks
15 thrusters
50 jump rope
15 thrusters
50 sit up
Less than 1 month
25 sit ups
7 thrusters
25 jumping jacks
7 thrusters
25 jump rope
7 thrusters
25 sit ups
3-2-1 GO!!!
50 sit ups
15 thrusters
50 jumping jacks
15 thrusters
50 jump rope
15 thrusters
50 sit up
Less than 1 month
25 sit ups
7 thrusters
25 jumping jacks
7 thrusters
25 jump rope
7 thrusters
25 sit ups
3-2-1 GO!!!
Sunday, June 21, 2009
Monday June 22,2009
WOD - AMRAP in 20 minutes
5 SDHP
7 Clean and Press (sandbag or medicine ball)
9 KBS
less than one month AMRAP in 10 minutes
5 Jump Box or (broad jumps)
7 Push Press with DBell
9 Sit Ups
5 SDHP
7 Clean and Press (sandbag or medicine ball)
9 KBS
less than one month AMRAP in 10 minutes
5 Jump Box or (broad jumps)
7 Push Press with DBell
9 Sit Ups
Saturday, June 20, 2009
Sunday, June 21, 2009
Happy Fathers Day!
I hope that all of you get to spend time on Sunday with "Daddy" and I hope that all of you get a lot of rest after a week of tough CrossFit WODs!
Enjoy the rest day - CrossFit 864
See you Monday!
He didn't tell me how to live; he lived, and let me watch him do it.
Fathers Day Quote by: Clarence Budington Kelland
One night a father overheard his son pray: Dear God, Make me the kind of man my Daddy is. Later that night, the Father prayed, Dear God, Make me the kind of man my son wants me to be.
Listen to your father, who gave you life, and do not forget your mother when she is old. Learn the truth and never reject it. Get wisdom, self-control, and understanding.
Proverbs 23:22-23
I hope that all of you get to spend time on Sunday with "Daddy" and I hope that all of you get a lot of rest after a week of tough CrossFit WODs!
Enjoy the rest day - CrossFit 864
See you Monday!
He didn't tell me how to live; he lived, and let me watch him do it.
Fathers Day Quote by: Clarence Budington Kelland
One night a father overheard his son pray: Dear God, Make me the kind of man my Daddy is. Later that night, the Father prayed, Dear God, Make me the kind of man my son wants me to be.
Listen to your father, who gave you life, and do not forget your mother when she is old. Learn the truth and never reject it. Get wisdom, self-control, and understanding.
Proverbs 23:22-23
Friday, June 19, 2009
June 19, 2009
CrossFit 864 "NO FRILLS - JUST RESULTS"
CFWU (CrossFit Warmup)
WOD- 3 rounds of:
400 meter run
25 push ups
25 mt. climbers
25 front squats
25 burpees
Less than 1 month (scaled)
3 rounds of:
400 meter run/walk
12 push ups
12 mt. climbers
12 front squats
12 burpees
3, 2, 1 Go! You can do this! Just in case you havent noticed - you have pushed through some pretty tough WOD's over the last week and just like you have told me...I dont look at the WOD anymore and say "I cant do that, I just say I am going to work as hard as I can and I am going to finish this and I'm not going to let it defeat me!" Every single workout that you push yourself to finish and finish strong in makes the next one a little easier (dont misunderstand that and think that CrossFit WOD's will ever be EASY...if that were the case everyone would be doing it, right?) Dont forget that this is real fitness and real fitness is earned! Come earn some! Look forward to seeing you Saturday morning. Dont forget to bring a water bottle! We will have the water cooler filled with ice water too.
Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
1 Corinthians 9:26-27
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
-Bear Bryant
CFWU (CrossFit Warmup)
WOD- 3 rounds of:
400 meter run
25 push ups
25 mt. climbers
25 front squats
25 burpees
Less than 1 month (scaled)
3 rounds of:
400 meter run/walk
12 push ups
12 mt. climbers
12 front squats
12 burpees
3, 2, 1 Go! You can do this! Just in case you havent noticed - you have pushed through some pretty tough WOD's over the last week and just like you have told me...I dont look at the WOD anymore and say "I cant do that, I just say I am going to work as hard as I can and I am going to finish this and I'm not going to let it defeat me!" Every single workout that you push yourself to finish and finish strong in makes the next one a little easier (dont misunderstand that and think that CrossFit WOD's will ever be EASY...if that were the case everyone would be doing it, right?) Dont forget that this is real fitness and real fitness is earned! Come earn some! Look forward to seeing you Saturday morning. Dont forget to bring a water bottle! We will have the water cooler filled with ice water too.
Therefore I do not run like a man running aimlessly; I do not fight like a man beating the air. No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize.
1 Corinthians 9:26-27
"Never quit. It is the easiest cop-out in the world. Set a goal and don't quit until you attain it. When you do attain it, set another goal, and don't quit until you reach it. Never quit."
-Bear Bryant
"Blackjack"
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Squats
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 squats and 1 sit-up, then 19 squats and 2 sit-ups, then 18 squats and 3 sit-ups...continuing until you get to 1 squat and 20 sit-ups.
Beginners: Start at 10 and work down to one.
Today when you finish work on an area that you might be weak in. Classes start today at 4:30pm, 5pm, 5:30pm and 6pm.
For time:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Squats
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 squats and 1 sit-up, then 19 squats and 2 sit-ups, then 18 squats and 3 sit-ups...continuing until you get to 1 squat and 20 sit-ups.
Beginners: Start at 10 and work down to one.
Today when you finish work on an area that you might be weak in. Classes start today at 4:30pm, 5pm, 5:30pm and 6pm.
Wednesday, June 17, 2009
Thursday June 18,2009
WOD - Helen
3 rounds of:
400 meter run
21 kbs
12 pull ups
3, 2, 1 Go! and then Go again!
This is a fun, fast workout! Come prepared as you always do and give it 100%! Helen is CrossFit Benchmark workout so you should log this in your workout journal - your time, the weight of the kettlebell used, how you did your pullups and whether you were able to run the full 400 meters. We will use these workouts in the future to assess your performance and I'm sure that the next time you are going to be stronger and faster!
How is your diet so far this week? Remember that your hard work in the gym has to be combined with healthy nutritional habits - this is over half of the battle. We strive for a diet that not only yields a lean, healthy body but also has a lot of emphasis on longevity. Please check with me at the gym if you would like a blank nutritional log that you can document your meals on. This will help you find areas that you can work on as far as daily eating habits go.
There are only two options regarding commitment; you're either in or you're out. There's no such thing as life in-between.
-Pat Riley
Do not let evil defeat you, but defeat evil by doing good.
Romans 12:21
3 rounds of:
400 meter run
21 kbs
12 pull ups
3, 2, 1 Go! and then Go again!
This is a fun, fast workout! Come prepared as you always do and give it 100%! Helen is CrossFit Benchmark workout so you should log this in your workout journal - your time, the weight of the kettlebell used, how you did your pullups and whether you were able to run the full 400 meters. We will use these workouts in the future to assess your performance and I'm sure that the next time you are going to be stronger and faster!
How is your diet so far this week? Remember that your hard work in the gym has to be combined with healthy nutritional habits - this is over half of the battle. We strive for a diet that not only yields a lean, healthy body but also has a lot of emphasis on longevity. Please check with me at the gym if you would like a blank nutritional log that you can document your meals on. This will help you find areas that you can work on as far as daily eating habits go.
There are only two options regarding commitment; you're either in or you're out. There's no such thing as life in-between.
-Pat Riley
Do not let evil defeat you, but defeat evil by doing good.
Romans 12:21
Tuesday, June 16, 2009
Wednesday, June 17, 2009
CrossFit 864 WOD
21-15-9
Handstand Pushups
Situps (AbMat or GH)
Overhead Squats
Great job CrossFitters on the "Filthy Fifty" today! Everyone rocked! It was SO awesome to see so many of you look at the WOD and think "I cant do that" and then realized that you are a CrossFitter and you are preparing yourself to do ANYTHING! You are in a small percentage of people that are motivated enough to tackle any workout and you are surrounded by motivated people people that are saying "Yes You Can!" CrossFit 864 is not a gym membership - it is a community of like-minded, dedicated people that are striving together to reach a goal. Remember, Real fitness is earned! You earned yours today!
In everything give thanks; for this is God's will for you in Christ Jesus.
1 Thessalonians 5:18
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer
21-15-9
Handstand Pushups
Situps (AbMat or GH)
Overhead Squats
Great job CrossFitters on the "Filthy Fifty" today! Everyone rocked! It was SO awesome to see so many of you look at the WOD and think "I cant do that" and then realized that you are a CrossFitter and you are preparing yourself to do ANYTHING! You are in a small percentage of people that are motivated enough to tackle any workout and you are surrounded by motivated people people that are saying "Yes You Can!" CrossFit 864 is not a gym membership - it is a community of like-minded, dedicated people that are striving together to reach a goal. Remember, Real fitness is earned! You earned yours today!
In everything give thanks; for this is God's will for you in Christ Jesus.
1 Thessalonians 5:18
Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice.
-Wayne Dyer
Monday, June 15, 2009
WOD for Tuesday June 16, 2009
Filthy Fifty
50 box jumps
50 jumping pull ups
50 kbs
50 lunges
50 k2e
50 push press
50 back ext (Good mornings with weight)
50 wall balls
50 burpees
50 double unders (or single)
Less than 2 months
25 each exercise
Less than 1 month
15 each exercise
50 box jumps
50 jumping pull ups
50 kbs
50 lunges
50 k2e
50 push press
50 back ext (Good mornings with weight)
50 wall balls
50 burpees
50 double unders (or single)
Less than 2 months
25 each exercise
Less than 1 month
15 each exercise
Sunday, June 14, 2009
Monday June 15, 2009
Workout for 9am, 10am, 4:30pm, 5pm, 5:30pm
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Friday, June 12, 2009
WOD for Saturday June 13, 2009
CrossFit864 Fight Gone Bad!
WOD at 9:00am at CF864 gym
3 rounds:
one minute on each exercise with a
one minute rest between each round.
Box Jump
SDHP
Push Press
Front Squats
Sit Ups
3,2,1 Go! - Real Fitness is Earned! You are earning every bit of yours!
Look forward to seeing everyone on Saturday morning.
Dont forget to bring your water bottle.
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
-Zig Ziglar
You, then, why do you judge your brother? Or why do you look down on your brother? For we will all stand before God's judgment seat.
Romans 14:10
WOD at 9:00am at CF864 gym
3 rounds:
one minute on each exercise with a
one minute rest between each round.
Box Jump
SDHP
Push Press
Front Squats
Sit Ups
3,2,1 Go! - Real Fitness is Earned! You are earning every bit of yours!
Look forward to seeing everyone on Saturday morning.
Dont forget to bring your water bottle.
People often say that motivation doesn't last. Well, neither does bathing - that's why we recommend it daily.
-Zig Ziglar
You, then, why do you judge your brother? Or why do you look down on your brother? For we will all stand before God's judgment seat.
Romans 14:10
Thursday, June 11, 2009
WOD FOR Friday June 12, 2009
21 wall balls
21 goodmorning's with weight
30 jump ropes
15 wall balls
15 goodmorning's with weight
40 jump ropes
9 wall balls
9 goodmorning's with weight
50 jump ropes
3-2-1 GO!!!!! Way to push the wod out today!!!!You all did great!!
21 goodmorning's with weight
30 jump ropes
15 wall balls
15 goodmorning's with weight
40 jump ropes
9 wall balls
9 goodmorning's with weight
50 jump ropes
3-2-1 GO!!!!! Way to push the wod out today!!!!You all did great!!
Wednesday, June 10, 2009
WOD FOR Thursday June 11, 2009
4 rounds
25 kbs
20 k2e's or knee ups
15 burpees
less than one 1 month
3 rounds
15 kbs
10 k2e's or knee ups
5 burpees
25 kbs
20 k2e's or knee ups
15 burpees
less than one 1 month
3 rounds
15 kbs
10 k2e's or knee ups
5 burpees
Tuesday, June 9, 2009
Monday, June 8, 2009
WOD for Tueday June 9, 2009
4 Rounds
200m Run
20 Air Squats
20 Push Press
20 Walking Lunges (totat not each leg)
20 flutter kicks
3-2-1 go!!
Less than 1 month
3 rounds
200 m run
10 air squats
10 push press
10 walking lunges (total not each leg)
10 flutter kicks
200m Run
20 Air Squats
20 Push Press
20 Walking Lunges (totat not each leg)
20 flutter kicks
3-2-1 go!!
Less than 1 month
3 rounds
200 m run
10 air squats
10 push press
10 walking lunges (total not each leg)
10 flutter kicks
Sunday, June 7, 2009
Monday, June 8, 2009
CrossFit 864 Saturday Morning Team WODAwesome job guys! What a way to spend a beautiful Saturday morning - having fun with other CrossFitters and getting another day of real fitness.
Monday 6-8-09 WOD (a.m. and p.m.)
Double Tabata with the following exercises:
SDHP (Sumo Deadlift High Pulls) w/ kettlebell
Front Squat w/kettlebell
1 minute rest
Situps
Planks
3,2,1 Go!
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout 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. 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 at least 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. After much research and study, 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.
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale
It is God who arms me with strength and makes my way perfect.
Psalm 18:32
Friday, June 5, 2009
Saturday June 6, 2009
WOD - 9am at CrossFit 864 Gym
"Terrible 200"
Alpha
4 man team
200 burpees
200 meter farmers walk
200 sandbag clean and press
1 mile run as a team
Bravo
4 man team
100 burpees
100 meter farmers walk
100 sandbag clean and press
1/2 mile run as a team
3,2,1 Go!
This is going to be a great workout - Bring plenty of determination and motivation with you!
Dont forget to bring your water bottle!
Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor.
- James Lane Allen
Therefore encourage one another and build each other up, just as in fact you are doing.
1 Thessalonians 5:11
"Terrible 200"
Alpha
4 man team
200 burpees
200 meter farmers walk
200 sandbag clean and press
1 mile run as a team
Bravo
4 man team
100 burpees
100 meter farmers walk
100 sandbag clean and press
1/2 mile run as a team
3,2,1 Go!
This is going to be a great workout - Bring plenty of determination and motivation with you!
Dont forget to bring your water bottle!
Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor.
- James Lane Allen
Therefore encourage one another and build each other up, just as in fact you are doing.
1 Thessalonians 5:11
Friday June 5, 2009
WOD : 4:30pm, 5pm, 5:30pm
10 rounds
5 one arm (each side) overhead press with kb or db
7 sit ups
9 figure 8's with kettlebells
3-2-1 GO!
10 rounds
5 one arm (each side) overhead press with kb or db
7 sit ups
9 figure 8's with kettlebells
3-2-1 GO!
Wednesday, June 3, 2009
WOD Thursday June 4, 2009
9am and 10am
AMRAP
5 burpees
10 sit ups
15 squats
4:30pm, 5pm, 5:30pm
Cindy
AMRAP
5 pull ups
10 push ups
15 squats
3-2-1 GO!!
Great week everyone!Keep up the great work!
AMRAP
5 burpees
10 sit ups
15 squats
4:30pm, 5pm, 5:30pm
Cindy
AMRAP
5 pull ups
10 push ups
15 squats
3-2-1 GO!!
Great week everyone!Keep up the great work!
Wedneday June 3, 2009
9am and 10am
1/2 Michael
3 rounds
400 meter run
25 sit ups
25 good mornings with 25pd weight
No Wednesday night 4:30pm, 5pm, 5:30pm
We are having a beginner class at 4 pm.
Tell anyone you would like to come.
1/2 Michael
3 rounds
400 meter run
25 sit ups
25 good mornings with 25pd weight
No Wednesday night 4:30pm, 5pm, 5:30pm
We are having a beginner class at 4 pm.
Tell anyone you would like to come.
Monday, June 1, 2009
WOD for Tuesday June 2, 2009
It was a great first day in the Box! Way to push it CrossFit 864, LLC!
We are very pumped after a full day of "Fran" and saw some very motivated CrossFitters pushing through one the shortest but also one of the more intense CrossFit WOD's. The encouragement that you give each other is what the CrossFit community is built on and that is why you are part of one of the most dedicated group of athletes ever! Keep pushing... This is your CrossFit and you are experiencing real fitness on WOD at a time.
Tuesday at 9am and 10am
Fran 21-15-9
thrusters
pull ups
Tuesday at 4:30pm and 5:30pm
"Kelly"
5 rounds
400 meter run
30 box jumps
30 wall balls
Thanks to all of you for making it a great day. Looking forward to Tuesdays workout! We are trying hard to determine what hours are going to work best for all of you so please give us some input. On Tuesday we are going to try to start the afternoon workouts approximately every 15 minutes in an effort to have smaller groups. This will allow us to spend more time coaching and working with you on form, making sure that each of you are getting the most from your workout. We want to emphasize form and executing the exercises in the most efficient and safe manner possible. Please come in and start warming up on your own as you arrive and we will try to get as many as we can in a group warm up - dynamic range of motion warmup.
People of mediocre ability sometimes achieve outstanding success because they don't know when to quit. Most men succeed because they are determined to.
- George H. Allen
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.
Philippians 2:3
We are very pumped after a full day of "Fran" and saw some very motivated CrossFitters pushing through one the shortest but also one of the more intense CrossFit WOD's. The encouragement that you give each other is what the CrossFit community is built on and that is why you are part of one of the most dedicated group of athletes ever! Keep pushing... This is your CrossFit and you are experiencing real fitness on WOD at a time.
Tuesday at 9am and 10am
Fran 21-15-9
thrusters
pull ups
Tuesday at 4:30pm and 5:30pm
"Kelly"
5 rounds
400 meter run
30 box jumps
30 wall balls
Thanks to all of you for making it a great day. Looking forward to Tuesdays workout! We are trying hard to determine what hours are going to work best for all of you so please give us some input. On Tuesday we are going to try to start the afternoon workouts approximately every 15 minutes in an effort to have smaller groups. This will allow us to spend more time coaching and working with you on form, making sure that each of you are getting the most from your workout. We want to emphasize form and executing the exercises in the most efficient and safe manner possible. Please come in and start warming up on your own as you arrive and we will try to get as many as we can in a group warm up - dynamic range of motion warmup.
People of mediocre ability sometimes achieve outstanding success because they don't know when to quit. Most men succeed because they are determined to.
- George H. Allen
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.
Philippians 2:3
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