WOD - 5:15am, 8:00am -assessments), 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
10 rounds
10 walking lunges (each leg)
10 good mornings with weight
10 sit ups
3-2-1 GO!
“Above all else, guard your heart, for it affects everything you do.” Proverbs 4:23
"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." ...You must do the thing you think you cannot do."
- Eleanor Roosevelt (1884-1962)
Monday, August 31, 2009
Sunday, August 30, 2009
WOD August 31, 2009
Michelle and Jay Montgomery had a baby boy Sunday
August 30,2009 at 2:35pm. 7lbs,15 oz. Glad they are doing great!
CF 864 WOD Schedule - 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
3 rounds for time:
Run 200 meters
20 KTE (knee to elbow)
40 KBS (kettlebell swings
60 Squats
3,2,1, Go!
CrossFit864 - Burpee Challenge
Starts September 21,2009
100 Day Burpee Challenge Details:
Beginning September 21, 2009 we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day!
These burpees are done to the CrossFit Standard.
1. Thighs and chest must touch the ground at the bottom of the push-up.
2. After the push-up, the feet must jump forward to the bottom of the squat
position, heels on the ground.
3. On the jump, there must be a full extension of the knees and hips in the air.
4. At full extension, you must clap overhead, with at least part of the ear visible
from the side.
The Rules:
1.You can complete each day's burpees all at once, or broken up if you cannot complete them together.
2. If for some reason you miss a day, you have to make up all the missed burpees the following day.
3. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day.
4. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to.
5. Have fun doing burpees and getting stronger doing it!
On Day 100 we will all do our burpees together at the gym.
If you’re interested in this challenge, try doing 100 burpees this week straight and time yourself. See how much you improve by the end of the challenge.
"Failure is not an option" - Gene Kranz
Kelly Clarkson - American Idol
The following clip was taken from a SELF magazine interview:
The singer tells the mag she's been working out with CrossFit, a strength training and cardio program used by police academies and military special operations, according to its Web site.
"I love it! It's like boot camp," she says. "You never work out more than 35 minutes, but it's so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running. "Me, my backup singers and my hair-and-makeup girl do it together. They laugh at me, because most of the time they're like, 'Oh, my God, I don't want to go,' and I'm the one saying, 'I'm ready!'" she goes on. "It makes me feel like GI Jane. It's very empowering. I feel like I can whup a--! And in my shows, everybody has noticed. They're like, 'Dude, you have 100 percent more energy!''
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." You must do the thing you think you cannot do.
-Eleanor Roosevelt
"It's supposed to be hard, if it was easy, everyone would do it, Its the HARD that makes it great."
-Tom Hanks character in a League of Their Own.
That sounds more like CrossFit!
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others.
Philippians 2:3-4
Hope that all of you had a great weekend.....got plenty of rest and ready for some rockin' CrossFit 864 wod's this week!
Janice and Jay
August 30,2009 at 2:35pm. 7lbs,15 oz. Glad they are doing great!
CF 864 WOD Schedule - 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
3 rounds for time:
Run 200 meters
20 KTE (knee to elbow)
40 KBS (kettlebell swings
60 Squats
3,2,1, Go!
CrossFit864 - Burpee Challenge
Starts September 21,2009
100 Day Burpee Challenge Details:
Beginning September 21, 2009 we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day!
These burpees are done to the CrossFit Standard.
1. Thighs and chest must touch the ground at the bottom of the push-up.
2. After the push-up, the feet must jump forward to the bottom of the squat
position, heels on the ground.
3. On the jump, there must be a full extension of the knees and hips in the air.
4. At full extension, you must clap overhead, with at least part of the ear visible
from the side.
The Rules:
1.You can complete each day's burpees all at once, or broken up if you cannot complete them together.
2. If for some reason you miss a day, you have to make up all the missed burpees the following day.
3. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day.
4. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to.
5. Have fun doing burpees and getting stronger doing it!
On Day 100 we will all do our burpees together at the gym.
If you’re interested in this challenge, try doing 100 burpees this week straight and time yourself. See how much you improve by the end of the challenge.
"Failure is not an option" - Gene Kranz
Kelly Clarkson - American Idol
The following clip was taken from a SELF magazine interview:
The singer tells the mag she's been working out with CrossFit, a strength training and cardio program used by police academies and military special operations, according to its Web site.
"I love it! It's like boot camp," she says. "You never work out more than 35 minutes, but it's so intense. You do things like box jumps, then 50 sit-ups, then 50 squats and then running. "Me, my backup singers and my hair-and-makeup girl do it together. They laugh at me, because most of the time they're like, 'Oh, my God, I don't want to go,' and I'm the one saying, 'I'm ready!'" she goes on. "It makes me feel like GI Jane. It's very empowering. I feel like I can whup a--! And in my shows, everybody has noticed. They're like, 'Dude, you have 100 percent more energy!''
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." You must do the thing you think you cannot do.
-Eleanor Roosevelt
"It's supposed to be hard, if it was easy, everyone would do it, Its the HARD that makes it great."
-Tom Hanks character in a League of Their Own.
That sounds more like CrossFit!
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others.
Philippians 2:3-4
Hope that all of you had a great weekend.....got plenty of rest and ready for some rockin' CrossFit 864 wod's this week!
Janice and Jay
Saturday, August 29, 2009
Sunday August 30, 2009
WOD - Rest Day
“There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
“There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
Friday, August 28, 2009
Saturday August 29, 2009
WOD - 8:30AM
CrossFit ‘Fight Gone Bad’ CF864 Style
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete must move to next station immediately for good score. One point is given for each rep completed in proper form. Partial or incomplete reps will not be counted.
The stations are:
Wall-ball Shots (Reps)
Burpees (Reps)
Box jump (Reps)
Push-press (Reps)
Kettlebell Swings (Reps)
Jesus answered, "The work of God is this: to believe in the one he has sent.”- John 6:29
It's the same each time with progress. First they ignore you, then they say you're mad, then dangerous, then there's a pause and then you can't find anyone who disagrees with you.—Tony Benn
CrossFit ‘Fight Gone Bad’ CF864 Style
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete must move to next station immediately for good score. One point is given for each rep completed in proper form. Partial or incomplete reps will not be counted.
The stations are:
Wall-ball Shots (Reps)
Burpees (Reps)
Box jump (Reps)
Push-press (Reps)
Kettlebell Swings (Reps)
Jesus answered, "The work of God is this: to believe in the one he has sent.”- John 6:29
It's the same each time with progress. First they ignore you, then they say you're mad, then dangerous, then there's a pause and then you can't find anyone who disagrees with you.—Tony Benn
Thursday, August 27, 2009
Friday August 28, 2009
WOD - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm
(Note opening @ 4:00pm today just so you guys can get to the game on time)
5 Rounds
5 Man Makers
11 sit ups with weight
25 flutter kicks
3-2-1 GO!!
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
QUOTE:"Perseverance is not a long race; it is many short races one after the other."
-Walter Elliot
(Note opening @ 4:00pm today just so you guys can get to the game on time)
5 Rounds
5 Man Makers
11 sit ups with weight
25 flutter kicks
3-2-1 GO!!
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
QUOTE:"Perseverance is not a long race; it is many short races one after the other."
-Walter Elliot
Wednesday, August 26, 2009
Thursday, August 27 2009
CF864 WOD - Today's Schedule
5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only - w/ Jay Long)
Warm-up
21-15-9
SDHP - Sumo Deadlift Highpull
Thrusters (95/65)
Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Romans 12:1-2
God has two dwellings; one in heaven, and the other in a meek and thankful heart.
-Izaak Walton
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine
Remember the 21-15-9 rep format is a short but very intense workout so come prepared to push hard and give it everything that you have! Try your best to push through this with as little rest as possible. We will be right there to encourage you through every rep.
What's your goal? What are you working toward today? What is holding you back? Conquer that weakness or obstacle today. Is it your nutritional habits, your lack of motivation or do you feel like you have too far to go? Give 100% today and see what happens. Dont make excuses.
Look forward to seeing all of you on Thursday!
Jay and Janice
5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only - w/ Jay Long)
Warm-up
21-15-9
SDHP - Sumo Deadlift Highpull
Thrusters (95/65)
Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Romans 12:1-2
God has two dwellings; one in heaven, and the other in a meek and thankful heart.
-Izaak Walton
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine
Remember the 21-15-9 rep format is a short but very intense workout so come prepared to push hard and give it everything that you have! Try your best to push through this with as little rest as possible. We will be right there to encourage you through every rep.
What's your goal? What are you working toward today? What is holding you back? Conquer that weakness or obstacle today. Is it your nutritional habits, your lack of motivation or do you feel like you have too far to go? Give 100% today and see what happens. Dont make excuses.
Look forward to seeing all of you on Thursday!
Jay and Janice
Tuesday, August 25, 2009
Wednesday August 26, 2009
CF 864WOD-9:00a.m. only
3 rounds of:
400 meter run
30 sit ups
15 box jumps
9 burpees
7 Curtis P's
Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
There is only one success--to be able to spend your life in your own way.
Christopher Morley
3 rounds of:
400 meter run
30 sit ups
15 box jumps
9 burpees
7 Curtis P's
Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
There is only one success--to be able to spend your life in your own way.
Christopher Morley
Monday, August 24, 2009
Tuesday, August 25 2009
CrossFit 864 WOD
Today's schedule: 5:15a.m. 8:00 (scheduled assessments only - w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m.
We have window decals and Headsweats caps and visors with the CrossFit 864 logo. Check with Jay or Janice at he gym.
Dynamic range of motion warmup and pvc drills
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
God is our refuge and strength.
Psalm 46:1
Train like a pitbull on Starbucks!- Steve Auxier
Great effort on the shoulder press and push press workout today! We will really benefit in our workouts as a result of the heavy strength days. These workouts will reveal strengths and weaknesses in different areas. When we find weak areas we will focus on them and overcome the weakness. If you have been CrossFitting for any amount of time you have realized that mental toughness is a big part our training. How many of you would have shown up on the first week of your CrossFit training if you saw a workout such as Murh posted? Probably very few of you...but now you look at the WOD and say "yep, it's going to be a tough one but I'm going to show up and finish it even it it takes all day and almost kills me! Thats building that type of determination and drive that other fitness does not build. It is so amazing every workout to watch all of you as you cheer each other on and get excited about each others accomplishments. Check out the PR board it is really filling up fast. If you have reached a goal please feel free to list it on the board. We take pride in your accomplishments!
We look forward to seeing you on Tuesday!
Janice and Jay
Today's schedule: 5:15a.m. 8:00 (scheduled assessments only - w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m.
We have window decals and Headsweats caps and visors with the CrossFit 864 logo. Check with Jay or Janice at he gym.
Dynamic range of motion warmup and pvc drills
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
God is our refuge and strength.
Psalm 46:1
Train like a pitbull on Starbucks!- Steve Auxier
Great effort on the shoulder press and push press workout today! We will really benefit in our workouts as a result of the heavy strength days. These workouts will reveal strengths and weaknesses in different areas. When we find weak areas we will focus on them and overcome the weakness. If you have been CrossFitting for any amount of time you have realized that mental toughness is a big part our training. How many of you would have shown up on the first week of your CrossFit training if you saw a workout such as Murh posted? Probably very few of you...but now you look at the WOD and say "yep, it's going to be a tough one but I'm going to show up and finish it even it it takes all day and almost kills me! Thats building that type of determination and drive that other fitness does not build. It is so amazing every workout to watch all of you as you cheer each other on and get excited about each others accomplishments. Check out the PR board it is really filling up fast. If you have reached a goal please feel free to list it on the board. We take pride in your accomplishments!
We look forward to seeing you on Tuesday!
Janice and Jay
Sunday, August 23, 2009
Monday August 24, 2009
CF 864 WOD
Todays schedule - 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm
Shoulder press 3-3-3-3-3
Push Press 5-5-5-5-5
We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press.
“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”
- Psalm 94:18-19
Be kinder than necessary, For everyone you meet is fighting some kind of battle. Live simply, Love generously, Care deeply, Speak kindly…..And the rest will fall into place.”
- Charles Swindoll
Great job to all of you that came out for "Murph" on Saturday! All of you worked extra hard and it will pay off in future workouts. For those of you that werent there you missed a good one and we missed you. If you missed it just because it was hot and this was a long, hard workout - then you probably cheated yourself out of a chance to prove that you can do things that you never imagined...this is CrossFit! It never gets any easier, you just push harder! We were excited to have 3 CrossFitters down from Greenville for our Hero Workout on Saturday...great job guys and you are welcome back anytime!
Hope that Monday is the start of a great new week for all of you!
3,2,1 Go!
Janice and Jay
Todays schedule - 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm
Shoulder press 3-3-3-3-3
Push Press 5-5-5-5-5
We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press.
“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”
- Psalm 94:18-19
Be kinder than necessary, For everyone you meet is fighting some kind of battle. Live simply, Love generously, Care deeply, Speak kindly…..And the rest will fall into place.”
- Charles Swindoll
Great job to all of you that came out for "Murph" on Saturday! All of you worked extra hard and it will pay off in future workouts. For those of you that werent there you missed a good one and we missed you. If you missed it just because it was hot and this was a long, hard workout - then you probably cheated yourself out of a chance to prove that you can do things that you never imagined...this is CrossFit! It never gets any easier, you just push harder! We were excited to have 3 CrossFitters down from Greenville for our Hero Workout on Saturday...great job guys and you are welcome back anytime!
Hope that Monday is the start of a great new week for all of you!
3,2,1 Go!
Janice and Jay
Saturday, August 22, 2009
Sunday August 23, 2009
WOD- Rest Day
Way to push through MURPH today! You guys /gals rock!
“He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things?”- Romans 8:32
We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."- Carlos Castaneda
Friday, August 21, 2009
Saturday August 22, 2009
CrossFit 864 - Hero Workout
“Murph”
Hero Workout
Saturday, August 22, 2009
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Greater love has no one than this, that he lay down his life for his friends.
John 15:13
All warfare is based on deception. Hence, when able to attack, we must seem unable; when using our forces, we must seem inactive; when we are near, we must make the enemy believe we are far away; when far away, we must make him believe we are near. Hold out baits to entice the enemy. Feign disorder, and crush him.
- Sun Tzu, the Art of War
I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill
How hard are you willing to work today to reach your goal?
Here are a few more quotes from different CrossFit affiliates that I have seen lately - enjoy...
"Less Talk, More Chalk"
"Them that can, do. Them that can't, talk about it"
It's not the time you spend in the gym that counts, it's what you do while you are there - I CrossFit!
You sit over there and whine while I finish another round if squats!
Let's push through Murph on Saturday and when it gets tough and you are pushing as hard as you can go and you want to lay down on the floor and quit- think about the Sacrifice that Michael Murphy made. We enjoy freedom that cost him his life.
What have you done for someone this week other than yourself? Yea, made me stop and think really hard to.
We appreciate your commitment to real fitness and to the CrossFit 864 community. Encourage each other to do and be the best that we can be!
Have a great weekend! 3,2,1 Go!
Janice & Jay
“Murph”
Hero Workout
Saturday, August 22, 2009
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Greater love has no one than this, that he lay down his life for his friends.
John 15:13
All warfare is based on deception. Hence, when able to attack, we must seem unable; when using our forces, we must seem inactive; when we are near, we must make the enemy believe we are far away; when far away, we must make him believe we are near. Hold out baits to entice the enemy. Feign disorder, and crush him.
- Sun Tzu, the Art of War
I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill
How hard are you willing to work today to reach your goal?
Here are a few more quotes from different CrossFit affiliates that I have seen lately - enjoy...
"Less Talk, More Chalk"
"Them that can, do. Them that can't, talk about it"
It's not the time you spend in the gym that counts, it's what you do while you are there - I CrossFit!
You sit over there and whine while I finish another round if squats!
Let's push through Murph on Saturday and when it gets tough and you are pushing as hard as you can go and you want to lay down on the floor and quit- think about the Sacrifice that Michael Murphy made. We enjoy freedom that cost him his life.
What have you done for someone this week other than yourself? Yea, made me stop and think really hard to.
We appreciate your commitment to real fitness and to the CrossFit 864 community. Encourage each other to do and be the best that we can be!
Have a great weekend! 3,2,1 Go!
Janice & Jay
Thursday, August 20, 2009
Friday, August 21 2009
CrossFit 864 WOD
21-15-9
Front Squats
Kettlebell Swings
100 single under jumps ropes after the first round
100 jumping jacks after the second round
100 flutter kicks after the last round
3,2,1 Go!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
“It’s not enough that we do our best; sometimes we must do what is required”
-Winston Churchill
A few more sayings/slogans from other CF affiliates:
CrossFit – it’s like a cult without the creepy leader.
Less talk, more chalk.
“Don’t wish that it was easier, wish that you were Better!”
And the next one really fits in after a great day of Tabata on Thursday...
Most Japanese words have multiple meanings so when crossfit told us tabata meant interval, we believed them. What they forgot to tell us was that it also meant: the fastest way to kill you…
Remember Saturday will be a hero workout so be prepared!
Have a great day! See you on Friday.....
Janice and Jay
21-15-9
Front Squats
Kettlebell Swings
100 single under jumps ropes after the first round
100 jumping jacks after the second round
100 flutter kicks after the last round
3,2,1 Go!
Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3
“It’s not enough that we do our best; sometimes we must do what is required”
-Winston Churchill
A few more sayings/slogans from other CF affiliates:
CrossFit – it’s like a cult without the creepy leader.
Less talk, more chalk.
“Don’t wish that it was easier, wish that you were Better!”
And the next one really fits in after a great day of Tabata on Thursday...
Most Japanese words have multiple meanings so when crossfit told us tabata meant interval, we believed them. What they forgot to tell us was that it also meant: the fastest way to kill you…
Remember Saturday will be a hero workout so be prepared!
Have a great day! See you on Friday.....
Janice and Jay
Wednesday, August 19, 2009
Thursday August 20,2009
CF 864 WOD - Today's schedule 3,2,1 Go!
5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm
6:30 pm (scheduled assessments - meet w/ Jay Long after last group)
Tabata intervals of the following:
5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm
6:30 pm (scheduled assessments - meet w/ Jay Long after last group)
Tabata intervals of the following:
- Box Jumps (if you cant jump - step up on box w/ dbells or kbells)
- Planks
30 second break then immediately do the next Tabata interval
- Push-ups
- Mountain Climbers
Big Hooyah to all of you CrossFitters that have been rolling out for the 5:15a.m. group! This group continues to grow and might be as big as the afternoon groups soon. Look out guys these early morning warriors are pretty tough! If its a cult it must be a good one! Ha-ha...
The Wednesday morning 9:00a.m. group had a great strength day with deadlifts, bear crawls and weighted lunges. We saw a lot of hard work today. We are getting stronger and faster one WOD at a time.
Looking forward to another great day of CrossFit 864 WOD on Thursday. As we get closer to the weekend remember that August is "Honor a Hero" month. We will have another great hero workout this Saturday and we hope that all of you can make it. These workouts are tough but think about the sacrifice that the soldiers we are honoring have made! We have the freedom that we take for granted because of these brave men and women.
“He who has the Son has life; he who does not have the Son of God does not have life.”- 1 John 5:12
"Don't eat fried food, it angries up the blood." -Satchel Paige
Joe DiMaggio called Satchel Paige "the best and fastest pitcher I've ever faced".
What I spent, I had; What I kept, I lost; What I gave, I have.
-- Henry Ward Beecher
As I told you yesterday I am going to post a few slogans from various CrossFit sites that have made me laugh - but they all seem to be true. Enjoy!
Yeah, I puked in the trash can....so what?
No mirrors, No Plasma TV's, No fancy worthless equipment that nobody knows how to use - This is CrossFit!
If you are happy as a loser that's cool, you'll always be a loser.
Have a great day!
Janice and Jay
Tuesday, August 18, 2009
Wednesday August 19, 2009
CF 864 WOD- 9:00am
5 Rounds for time:
20 Yard Bear Crawl - Crawl 10 yards turn and crawl back 10 yards
5 Deadlifts
20 Yard Walking Lunges - with kettlebell between legs on each rep
3,2,1 Go!
"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer
I can do all things through Christ who strengthens me
Philippians 4:13
We are looking forward to seeing your smiling face at 9:00 Wednesday morning ready to get another great wod in for the week. We will do a good warmup and spend enough time with each of you to make sure that everyone has their deadlift form dialed in for this workout and that everyone has the appropriate weight. Reminder, in case you have not heard us say this today "your form is important" for many reasons - your safety being the primary resaon. You guys are an awesome group of athletes! Thanks....
As I check out CF blogs from other affiliates I run across a lot of different sayings/slogans that really make me laugh... but the sad part is that all of them are true. I will post some of them on the blog over the next few days for you to read. CrossFitters are unique in their own cool sort of way! You are doing something that a lot of people around you wish that they had the guts and the motivation to do! Keep working hard and remember that it never gets any easier but you will get better!
They laughed at Galileo, Columbus and Edison.
Who's got the last laugh now?
CrossFit
Just my guess on the one above - there are some out there with NO knowledge of CrossFit and have never attempted to do a WOD but for some reason they have negative things to say about it. Must be the lazy ones that are negative about everything else, huh? We will always remain positive!
Heres another good one
Ignore that sound - its just my heart trying to burst out of my chest!
Enough said about the last one because we all know that sound all too well.
5 Rounds for time:
20 Yard Bear Crawl - Crawl 10 yards turn and crawl back 10 yards
5 Deadlifts
20 Yard Walking Lunges - with kettlebell between legs on each rep
3,2,1 Go!
"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer
I can do all things through Christ who strengthens me
Philippians 4:13
We are looking forward to seeing your smiling face at 9:00 Wednesday morning ready to get another great wod in for the week. We will do a good warmup and spend enough time with each of you to make sure that everyone has their deadlift form dialed in for this workout and that everyone has the appropriate weight. Reminder, in case you have not heard us say this today "your form is important" for many reasons - your safety being the primary resaon. You guys are an awesome group of athletes! Thanks....
As I check out CF blogs from other affiliates I run across a lot of different sayings/slogans that really make me laugh... but the sad part is that all of them are true. I will post some of them on the blog over the next few days for you to read. CrossFitters are unique in their own cool sort of way! You are doing something that a lot of people around you wish that they had the guts and the motivation to do! Keep working hard and remember that it never gets any easier but you will get better!
They laughed at Galileo, Columbus and Edison.
Who's got the last laugh now?
CrossFit
Just my guess on the one above - there are some out there with NO knowledge of CrossFit and have never attempted to do a WOD but for some reason they have negative things to say about it. Must be the lazy ones that are negative about everything else, huh? We will always remain positive!
Heres another good one
Ignore that sound - its just my heart trying to burst out of my chest!
Enough said about the last one because we all know that sound all too well.
Monday, August 17, 2009
Tuesday August 17, 2009
CF 864 WOD- 5:15 am, 8:00am assessment, 9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm - Squat Clinic 5:30pm
Dynamic Range of Motion / CF864 warm-up on the white board
"Buster"
AMRAP in 15 minutes
7 Thrusters (rx'd 65/95)
7 Burpees
Less than 2 weeks:
AMRAP in 10 minutes
7 Thrusters with PVC
7 Burpees
3.2.1 GO!
“But, "Let him who boasts boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.”
2 Corinthians 10:17-18
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
-The Serenity Prayer
It is easy to be brave from a safe distance.
-Aesop
What a great start to a new week! We saw a lot of great efforts today as many of you pushed through "Helen" which is one of our favorite CrossFit benchmark wods! This means that you will see this one again at some point unlike most workouts that we do. I encourage all of you to record your total time, kettlebell weight, how you did your pullups so that you can look back at your progress over the next few weeks, months...years! Where were you weak? On the run, kettlebell swings, on the pullups? Lets make an extra effort to work on your weakest area over the next few workouts. Don't hide from your weakness - face it and conquer it!
We are thankful that you are part of the CrossFit 864 family! CrossFit is a community of ordinary people striving together to be the best that they can be. Check out the PR board! We are going to add more space as the PR's keep rolling in!
Jay and Janice
Dynamic Range of Motion / CF864 warm-up on the white board
"Buster"
AMRAP in 15 minutes
7 Thrusters (rx'd 65/95)
7 Burpees
Less than 2 weeks:
AMRAP in 10 minutes
7 Thrusters with PVC
7 Burpees
3.2.1 GO!
“But, "Let him who boasts boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.”
2 Corinthians 10:17-18
God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
-The Serenity Prayer
It is easy to be brave from a safe distance.
-Aesop
What a great start to a new week! We saw a lot of great efforts today as many of you pushed through "Helen" which is one of our favorite CrossFit benchmark wods! This means that you will see this one again at some point unlike most workouts that we do. I encourage all of you to record your total time, kettlebell weight, how you did your pullups so that you can look back at your progress over the next few weeks, months...years! Where were you weak? On the run, kettlebell swings, on the pullups? Lets make an extra effort to work on your weakest area over the next few workouts. Don't hide from your weakness - face it and conquer it!
We are thankful that you are part of the CrossFit 864 family! CrossFit is a community of ordinary people striving together to be the best that they can be. Check out the PR board! We are going to add more space as the PR's keep rolling in!
Jay and Janice
Sunday, August 16, 2009
Monday August 17, 2009
WOD- 9:00 am, 12:30pm heavy, 4:30pm, 5:00pm, 5:30pm, 6:00pm
Helen
3 rounds
400 meter run or walk
21 KBS
12 pull ups or ring rows
Less than 2 weeks
3 rounds
400 meter run or walk
12 KBS
6 pull ups or ring rows
“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”- 2 Corinthians 7:1
"It is better to offer no excuse than a bad one." - George Washington
Helen
3 rounds
400 meter run or walk
21 KBS
12 pull ups or ring rows
Less than 2 weeks
3 rounds
400 meter run or walk
12 KBS
6 pull ups or ring rows
“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”- 2 Corinthians 7:1
"It is better to offer no excuse than a bad one." - George Washington
Saturday, August 15, 2009
Sunday August 16, 2009
WOD - Rest Day!
Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day!
Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm.
“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”- Romans 14:8
The difference between the impossible and the possible lies in a man's determination. Tommy Lasorda
Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day!
Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm.
“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”- Romans 14:8
The difference between the impossible and the possible lies in a man's determination. Tommy Lasorda
Friday, August 14, 2009
Saturday August 15, 2009
WOD- 8:30 am
Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)
3 rounds
800 meter run
50 good morning with weight (or back ext.)
50 ab mat sit ups (or Glute ham sit ups)
less than 2 weeks
3 rounds
400 meter run
25 good morning with pvc pipe
25 ab mat sit ups
3.2.1.GO!
John 3:16
"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.
I want to be remembered as the guy who gave his all whenever he was on the field. Walter Payton
Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)
3 rounds
800 meter run
50 good morning with weight (or back ext.)
50 ab mat sit ups (or Glute ham sit ups)
less than 2 weeks
3 rounds
400 meter run
25 good morning with pvc pipe
25 ab mat sit ups
3.2.1.GO!
John 3:16
"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.
I want to be remembered as the guy who gave his all whenever he was on the field. Walter Payton
Thursday, August 13, 2009
FRIDAY August 14, 2009
WOD - 4:00 pm (early class just for you Red Devil fans that need to get to the game on time!) 4:30pm, 5:00pm, 5:30pm, and 6:00pm - groups will start every half hour. Please arrive early enough to warm up and get started at one of the posted times. Thanks!
Warm-up
3 rounds of:
15 OHS w/ pvc
15 Good mornings w/ pvc
15 Push Press w/ pvc
Samson Stretch - 3 on each side (hold 15-20- seconds each time)
"Knockout"
5 rounds of:
3 - DB Squat Cleans
6 - Push-ups
9 - Squats
Each round will last 3 minutes. You will complete as many rounds as possible during that 3 minute period. There will be a 1 minute rest between each round.
FORM! We are striving for perfection on form! No partial or sloppy reps will be counted. These type of reps do not help you become more fit! It is not just about saying "time!" and rushing through the wod to be the first one on the board.
Each push-up should go all the way down with chest and chin to the floor and arms fully extended in the top position - if you begin to fatigue and can't do full reps then stop, rest and go again. Squats must go down to the ball (or lower) on every rep. After the warm-up please be prepared to work on the squat cleans (form) as a group. Note message on the white board about the "squat clinic" next week. We will begin having short clinics/sessions that will allow us to coach you through the form on various movements. Our emphasis on form is our number 1 priority for many reasons and we will always strive for perfection!
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great."
-Mark Twain
“For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”-
Ephesians 2:10
Warm-up
3 rounds of:
15 OHS w/ pvc
15 Good mornings w/ pvc
15 Push Press w/ pvc
Samson Stretch - 3 on each side (hold 15-20- seconds each time)
"Knockout"
5 rounds of:
3 - DB Squat Cleans
6 - Push-ups
9 - Squats
Each round will last 3 minutes. You will complete as many rounds as possible during that 3 minute period. There will be a 1 minute rest between each round.
FORM! We are striving for perfection on form! No partial or sloppy reps will be counted. These type of reps do not help you become more fit! It is not just about saying "time!" and rushing through the wod to be the first one on the board.
Each push-up should go all the way down with chest and chin to the floor and arms fully extended in the top position - if you begin to fatigue and can't do full reps then stop, rest and go again. Squats must go down to the ball (or lower) on every rep. After the warm-up please be prepared to work on the squat cleans (form) as a group. Note message on the white board about the "squat clinic" next week. We will begin having short clinics/sessions that will allow us to coach you through the form on various movements. Our emphasis on form is our number 1 priority for many reasons and we will always strive for perfection!
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great."
-Mark Twain
“For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”-
Ephesians 2:10
Wednesday, August 12, 2009
Thursday August 13, 2009
WOD- 5:15 am, 9:00 am,12:30 pm heavy, 4:30pm, 5:00 pm, 5:30pm, 6:00 pm , and 6:30pm - fitness assessment class (only)
Hydrate! before, during and after WOD!
How hard are you willing to work today?
Black Jack!
Sumo Deadlift High Pulls and Sit-Ups:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 SDHP RX 45/75)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 SDHP and 1 sit-up, then 19 SDHP and 2 sit-ups, then 18 SDHP and 3 sit-ups...continuing until you get to 1 SDHP and 20 sit-ups.
Beginners: Start at 10 and work down to one.
Hydrate! before, during and after WOD!
How hard are you willing to work today?
Black Jack!
Sumo Deadlift High Pulls and Sit-Ups:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 SDHP RX 45/75)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 SDHP and 1 sit-up, then 19 SDHP and 2 sit-ups, then 18 SDHP and 3 sit-ups...continuing until you get to 1 SDHP and 20 sit-ups.
Beginners: Start at 10 and work down to one.
3,2,1 Go!
As the size of the afternoon group has grown at CF864 I have noticed that we are filling up Beth and Paul's parking lot (Wilson's Curb Market) they have been very kind to let us use their lot during workouts. I ask that we be courteous and not park past the yellow sign. If that part of the lot is full please use the city parking lot or railroad track side of our building. We thank Beth and Paul for letting us use the parking lot and we do not want to take advantage of their kindness. Thanks for your attention to this matter.“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.”
- 1 Corinthians 6:19-20
It's not whether you get knocked down; it's whether you get back up.
-Vince Lombardi
Hope that all of you are having a great week so far! What are you putting your hope in?
Tuesday, August 11, 2009
Wednesday, August 12, 2009
August 12, 2009
Thumbs up to all of you that have turned out for the WOD's in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these workouts! Remember that you cheat yourself by picking and choosing the workouts that you like and skipping others. Thanks for not whining! (well, at least not where I can hear it...) Yea, it's HOT - 3,2,1 G0!
Looking forward to a great Wednesday!
HYDRATE - drink plenty of water before, during and after WOD!
WOD - 9:00 am
Warm up / Dynamic Range of Motion
400 Meter Run
Double Tabata
Kettlebell Swings
Box Jumps
400 Meter Run
Today's Tabata =
20 seconds of kb swings 10 seconds of rest 20 seconds of box jumps 10 seconds of rest. The score is the least number of reps for any of the eight intervals.
Tabata Workouts are Intense and Effective 20 Second Workout
Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".
For 20 seconds, do as many repetitions as possible.
Rest for 10 seconds
Repeat 7 more times!
That's what tabata training is all about- This is a short explanation of tabata intervals.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
How are your nutritional habits today? What are you eating?
No, really, that's enough sugar. Any sugar is too much, but many people don't realize that just cutting back on it can work wonders for their waistline, health, and overall performance. The same goes for most other carbs, but the one with the most addiction properties seems to be sugar. As most of our people know, we are proponents of the Paleo and Zone diets here at CF864. There are many resources out there, and if you need advice or suggestions, don't hesitate to ask a coach the next time you're in. Wonder how much sugar you're getting when you eat your favorite snack? Here's on sugar content. Don't forget to scroll down and look at how your favorite foods stack up.
In the beginning there was the Word. The Word was with God, and the Word was God. He was with God in the beginning. All things were made by him, and nothing was made without him. In him there was life, and that life was the light of all people. The Light shines in the darkness, and the darkness has not overpowered it.
John 1:1-5
"It is better to offer no excuse than a bad one." - George Washington
Thumbs up to all of you that have turned out for the WOD's in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these workouts! Remember that you cheat yourself by picking and choosing the workouts that you like and skipping others. Thanks for not whining! (well, at least not where I can hear it...) Yea, it's HOT - 3,2,1 G0!
Looking forward to a great Wednesday!
HYDRATE - drink plenty of water before, during and after WOD!
WOD - 9:00 am
Warm up / Dynamic Range of Motion
400 Meter Run
Double Tabata
Kettlebell Swings
Box Jumps
400 Meter Run
Today's Tabata =
20 seconds of kb swings 10 seconds of rest 20 seconds of box jumps 10 seconds of rest. The score is the least number of reps for any of the eight intervals.
Tabata Workouts are Intense and Effective 20 Second Workout
Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".
For 20 seconds, do as many repetitions as possible.
Rest for 10 seconds
Repeat 7 more times!
That's what tabata training is all about- This is a short explanation of tabata intervals.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
How are your nutritional habits today? What are you eating?
No, really, that's enough sugar. Any sugar is too much, but many people don't realize that just cutting back on it can work wonders for their waistline, health, and overall performance. The same goes for most other carbs, but the one with the most addiction properties seems to be sugar. As most of our people know, we are proponents of the Paleo and Zone diets here at CF864. There are many resources out there, and if you need advice or suggestions, don't hesitate to ask a coach the next time you're in. Wonder how much sugar you're getting when you eat your favorite snack? Here's on sugar content. Don't forget to scroll down and look at how your favorite foods stack up.
In the beginning there was the Word. The Word was with God, and the Word was God. He was with God in the beginning. All things were made by him, and nothing was made without him. In him there was life, and that life was the light of all people. The Light shines in the darkness, and the darkness has not overpowered it.
John 1:1-5
"It is better to offer no excuse than a bad one." - George Washington
Monday, August 10, 2009
Tuesday, August 11, 2009
WOD - CrossFit 864
3,2,1 Go! and then go again!
Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. - group training will start at these times. Please arrive in time to warm up and be prepared to start at one of the scheduled times.
Hydrate today! Drink plenty of water before, during and after the wod!
Real fitness is earned! How hard are you willing to work?
75 Curtis P's (CF 864 Style) for time:
1 Curtis P = 1 Front Squat, Left Leg Lunge (bar or dumbbell remains in the rack position), Right Leg Lunge, Push Press = 1 rep
Less than one month
35 Curtis P's (CF 864 Style) for time
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Coach Glassman, founder of CrossFit)
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
-Lance Armstrong
God is our refuge and strength, always ready to help in times of trouble.
Psalm 46:1 (NLT)
3,2,1 Go! and then go again!
Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. - group training will start at these times. Please arrive in time to warm up and be prepared to start at one of the scheduled times.
Hydrate today! Drink plenty of water before, during and after the wod!
Real fitness is earned! How hard are you willing to work?
75 Curtis P's (CF 864 Style) for time:
1 Curtis P = 1 Front Squat, Left Leg Lunge (bar or dumbbell remains in the rack position), Right Leg Lunge, Push Press = 1 rep
Less than one month
35 Curtis P's (CF 864 Style) for time
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Coach Glassman, founder of CrossFit)
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
-Lance Armstrong
God is our refuge and strength, always ready to help in times of trouble.
Psalm 46:1 (NLT)
Sunday, August 9, 2009
Monday August 10, 2009
CrossFit 864 WOD-
9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
1 mile run/walk
45lb thrusters 50 reps
30 pull ups or ring rows
Less than 1 month
800 meter run/walk
Thrusters 25 reps
15 pull ups or ring rows
3-2-1 go!
“Twenty years from now you will be more disappointed with the things you didn’t do than the things you did.” – Mark Twain
“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don't be afraid; you are worth more than many sparrows.”- Luke 12:6-7
9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
1 mile run/walk
45lb thrusters 50 reps
30 pull ups or ring rows
Less than 1 month
800 meter run/walk
Thrusters 25 reps
15 pull ups or ring rows
3-2-1 go!
“Twenty years from now you will be more disappointed with the things you didn’t do than the things you did.” – Mark Twain
“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don't be afraid; you are worth more than many sparrows.”- Luke 12:6-7
Friday, August 7, 2009
Saturday August 8, 2009
This is "Honor a Hero" month at CrossFit 864 and we will have a CrossFit HQ Hero WOD every Saturday during the month of August. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that we have. The fact that we are honoring a hero should inspire you to work as hard as possible! 3,2,1 Go!
"Hansen"
Five rounds for time of:
30 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups / AbMat situps
Less than 1 month
5 Rounds
15 kbs
15 burpees
15 ab mat situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer
“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22
"Hansen"
Five rounds for time of:
30 2 pood Kettlebell swing
30 Burpees
30 Glute-ham sit-ups / AbMat situps
Less than 1 month
5 Rounds
15 kbs
15 burpees
15 ab mat situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer
“For the LORD is our judge, the LORD is our lawgiver, the LORD is our king; it is he who will save us.”- Isaiah 33:22
Thursday, August 6, 2009
Friday August 7, 2009
WOD- 4:30pm, 5:00pm, 5:30pm, 6:00pm
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump (revised just regular box jumps)
For time.
All your words are true; all your righteous laws are eternal.”- Psalm 119:160
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
5 Rounds
5 Thrusters (M-135#/F-85#)
10 Box Jump (revised just regular box jumps)
For time.
All your words are true; all your righteous laws are eternal.”- Psalm 119:160
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
Wednesday, August 5, 2009
Thursday August 6,2009
CrossFit864- WOD
5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm
6:30pm Fitness Assessment
50-40-30-20-10
Ab mat sit ups
Front Squats with weight
If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, forgiveness is your habit, and that's why you're worshiped. Psalm 130:4
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are. John Wooden
5:15 am, 9:00 am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm,6:00pm
6:30pm Fitness Assessment
50-40-30-20-10
Ab mat sit ups
Front Squats with weight
If you, God, kept records on wrongdoings, who would stand a chance? As it turns out, forgiveness is your habit, and that's why you're worshiped. Psalm 130:4
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are. John Wooden
Tuesday, August 4, 2009
Wednesday August 5, 2009
9 am
Run/Walk
Core endurance
3-2-1 go!
This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: 'Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3
Make the present good, and the past will take care of itself.-- Knute Rockne
Run/Walk
Core endurance
3-2-1 go!
This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: 'Call to me and I will answer you and tell you great and unsearchable things you do not know.”- Jeremiah 33:2-3
Make the present good, and the past will take care of itself.-- Knute Rockne
Monday, August 3, 2009
Tuesday August 4, 2009
WOD- 5:15 am, 9 am, 4:30 pm, 5 pm, 5:30 pm, 6pm
6 rounds for time:
6 burpees
6 deadlifts
6 broad jumps
6 kbs
66 jump rope or 6 double unders
6 squats
3-2-1 Go.
8 am assessment class please call if you would like
more information. 864.923.0554
Next assessment class will be Thursday
August 6, 2009 @ 6:30 pm
Strong lives are motivated by dynamic purposes. Kenneth Hildebrand
“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”- 1 Samuel 16:7
6 rounds for time:
6 burpees
6 deadlifts
6 broad jumps
6 kbs
66 jump rope or 6 double unders
6 squats
3-2-1 Go.
8 am assessment class please call if you would like
more information. 864.923.0554
Next assessment class will be Thursday
August 6, 2009 @ 6:30 pm
Strong lives are motivated by dynamic purposes. Kenneth Hildebrand
“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”- 1 Samuel 16:7
Sunday, August 2, 2009
Monday, August 3, 2009
CrossFit 864 WOD
warm-up:
dynamic range of motion / CF864 warmup on board
Shoulder Press 3 - 3 - 3 - 3
Push Press 5 - 5 - 5 - 5
AMRAP in 12 minutes of:
12 Box Jumps
12 SDHP - Sumo Deadlift High Pull
How hard are you willing to work today to reach your goal? 3, 2, 1 Go!
Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
warm-up:
dynamic range of motion / CF864 warmup on board
Shoulder Press 3 - 3 - 3 - 3
Push Press 5 - 5 - 5 - 5
AMRAP in 12 minutes of:
12 Box Jumps
12 SDHP - Sumo Deadlift High Pull
How hard are you willing to work today to reach your goal? 3, 2, 1 Go!
Give thanks to the LORD, for he is good; his love endures forever.
1 Chronicles 16:34
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
Sunday, August 2, 2009
CrossFit 864 Rest Day
Hope that everyone had a great day and was able to get plenty of rest - most of you needed it from a great week of hard wod's, especially those of you that did the Saturday morning team workout. As each new week starts we are excited to see new pr's and goals accomplished throughout the week and just watching the determination that you have as you work toward conquering and overcoming a weakness. Real fitness is earned.
As of August 1st we are going to schedule fitness assessments/evaluations on an individual basis. We are doing this in order to spend the proper amount of time with potential new CrossFitters and to make sure that we do not take time away from you during our scheduled wod's. We are very thankful for all of the interest in what we do at CF 864 but we see a real need to add some structure to this process. Please have anyone that is interested email or call us (Jay or Janice) at 864.923.0554 or crossfit864@aol.com and we will schedule a time.
See you Monday!
Hope that everyone had a great day and was able to get plenty of rest - most of you needed it from a great week of hard wod's, especially those of you that did the Saturday morning team workout. As each new week starts we are excited to see new pr's and goals accomplished throughout the week and just watching the determination that you have as you work toward conquering and overcoming a weakness. Real fitness is earned.
As of August 1st we are going to schedule fitness assessments/evaluations on an individual basis. We are doing this in order to spend the proper amount of time with potential new CrossFitters and to make sure that we do not take time away from you during our scheduled wod's. We are very thankful for all of the interest in what we do at CF 864 but we see a real need to add some structure to this process. Please have anyone that is interested email or call us (Jay or Janice) at 864.923.0554 or crossfit864@aol.com and we will schedule a time.
See you Monday!
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