CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 72 of the "100 burpee challenge"
WOD
21-15-9
Thrusters (95/65)
SDHP - Sumo Deadlift High Pulls (95/65)
3-2-1-Go!
“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”
- 2 Peter 3:10-11
Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.
-Ronald E. Osborn
I'm sure that all of you have seen this movie but here's a little bit of motivation if you need some today....
http://www.youtube.com/watch?v=XyPkUXGq1S0
Be ready for a great workout on Tuesday.
Failure is not an option - BE STRONG!
Jay and Janice
Monday, November 30, 2009
Sunday, November 29, 2009
Monday November 30, 2009
CF 864- Today's schedule 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Day 71 of the "100 day burpee challenge"
WOD
5 Rounds for time:
-10 Overhead Squats
-10 Pull Ups
-20 Wall Balls
-200m Run
May the Lord smile on you and be gracious to you. May the Lord show you his favor and give you his peace.’
Numbers 6:25-26
Be ready. Fail. Be more ready next time.
-Earl Fee
Hope that all of you had a great weekend and now you are ready to get this new week start off in a strong CrossFit kinda way!
See you Monday.....
BE STRONG!
Jay and Janice
Day 71 of the "100 day burpee challenge"
WOD
5 Rounds for time:
-10 Overhead Squats
-10 Pull Ups
-20 Wall Balls
-200m Run
May the Lord smile on you and be gracious to you. May the Lord show you his favor and give you his peace.’
Numbers 6:25-26
Be ready. Fail. Be more ready next time.
-Earl Fee
Hope that all of you had a great weekend and now you are ready to get this new week start off in a strong CrossFit kinda way!
See you Monday.....
BE STRONG!
Jay and Janice
Friday, November 27, 2009
Saturday, November 28, 2009
CrossFit 864 - Today's Schedule - Saturday 8:30a.m. workout
Day 69 of the "100 burpee challenge"
Happy Birthday Janice! (Friday, November 27)
You are awesome!
Today's workout will honor Janice in a true "Gunny" way!
You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn't include a 26.2 mile run. Just a short run and a bunch of burpees to help burn off that turkey and of course the rolls, mac and cheese and apple pie that went with it.
"Gunny"
5 rounds for time:
-800 meter run
-25 burpees
-25 AbMat sit-ups
Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11
Nothing is permanent in this wicked world - not even our troubles.
- Charlie Chaplin, 1889-1977
Failure is not an option!
See you Saturday morning. Get up - put on your warm workout gear, grab a cup (or 3) of coffee and get ready .....3-2-1-Go!
BE STRONG!
Jay and Janice
Day 69 of the "100 burpee challenge"
Happy Birthday Janice! (Friday, November 27)
You are awesome!
Today's workout will honor Janice in a true "Gunny" way!
You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn't include a 26.2 mile run. Just a short run and a bunch of burpees to help burn off that turkey and of course the rolls, mac and cheese and apple pie that went with it.
"Gunny"
5 rounds for time:
-800 meter run
-25 burpees
-25 AbMat sit-ups
Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11
Nothing is permanent in this wicked world - not even our troubles.
- Charlie Chaplin, 1889-1977
Failure is not an option!
See you Saturday morning. Get up - put on your warm workout gear, grab a cup (or 3) of coffee and get ready .....3-2-1-Go!
BE STRONG!
Jay and Janice
Thursday, November 26, 2009
Friday, November 27, 2009
CrossFit 864 - Today's Schedule:
4:15p.m. / 5:15 / p.m. / 6:15p.m.
Day 68 of the "100 burpee challenge"
WOD
3 Rounds for time:
50 feet - walking lunges
15 box jumps (24/20)
25 KTE (knee to elbow)
Blessed are those who hunger and thirst for righteousness, for they will be filled.
Matthew 5:6
One person with a belief is equal to a force of 99 who have only interests.
- John Stuart Mill, 1806-1873
Hope that all of you had a great Thanksgiving! Now it's time to get back to work and burn off all of that "turkey and dressing" and...all the extra good stuff!
Look forward to seeing you on Friday
BE STRONG!
Jay and Janice
4:15p.m. / 5:15 / p.m. / 6:15p.m.
Day 68 of the "100 burpee challenge"
WOD
3 Rounds for time:
50 feet - walking lunges
15 box jumps (24/20)
25 KTE (knee to elbow)
Blessed are those who hunger and thirst for righteousness, for they will be filled.
Matthew 5:6
One person with a belief is equal to a force of 99 who have only interests.
- John Stuart Mill, 1806-1873
Hope that all of you had a great Thanksgiving! Now it's time to get back to work and burn off all of that "turkey and dressing" and...all the extra good stuff!
Look forward to seeing you on Friday
BE STRONG!
Jay and Janice
Wednesday, November 25, 2009
Thursday, November 26, 2009
CrossFit 864 - CLOSED TODAY
"Happy Thanksgiving"
Anyone interested in a fun run on Thanksgiving morning meet at CrossFit 864 at 8:00 a.m. and we will head out as a group on a 5k run/walk. It is not a race so we will try to stay together at a moderate pace as much as possible. Contact Mike or Jay if you have any questions. What a great way to get a jump start on burning turkey!
Day 67 of the "100 burpee challenge"
“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”
-Colossians 3:17
On October 3, 1863, Abraham Lincoln proclaimed, by Act of Congress, an annual National Day of Thanksgiving "on the last Thursday of November, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens." In this Thanksgiving proclamation, our 16th President says that it is…
"…announced in the Holy Scriptures and proven by all history, that those nations are blessed whose God is the Lord… But we have forgotten God. We have forgotten the gracious hand which preserved us in peace and multiplied and enriched and strengthened us, and we have vainly imagined, by the deceitfulness of our hearts, that all these blessings were produced by some superior wisdom and virtue of our own… It has seemed to me fit and proper that God should be solemnly, reverently and gratefully acknowledged, as with one heart and one voice, by the whole American people…"
So it is that on Thanksgiving Day each year, Americans give thanks to Almighty God for all His blessings and mercies toward us throughout the year.
What are you thankful for? Do we spend more time complaining about our problems or the things we don't have instead of giving thanks for the many blessings that surround us each day? Take a minute to write down 3 things that you are really thankful for right at this moment. If you are like me then your list will go way beyond 3 without spending a lot of time thinking about it.
"Thanksgiving, after all, is a word of action."
-W. J. Cameron
We are thankful that we get to share a little time with you each day. We enjoy the energy and excitement that takes place during every workout as you strive to reach personal goals. Thanks for allowing us this opportunity! We are truly surrounded by an awesome group of athletes.
Thanks,
BE STRONG!
Jay and Janice
"Happy Thanksgiving"
Anyone interested in a fun run on Thanksgiving morning meet at CrossFit 864 at 8:00 a.m. and we will head out as a group on a 5k run/walk. It is not a race so we will try to stay together at a moderate pace as much as possible. Contact Mike or Jay if you have any questions. What a great way to get a jump start on burning turkey!
Day 67 of the "100 burpee challenge"
“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.”
-Colossians 3:17
On October 3, 1863, Abraham Lincoln proclaimed, by Act of Congress, an annual National Day of Thanksgiving "on the last Thursday of November, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the heavens." In this Thanksgiving proclamation, our 16th President says that it is…
"…announced in the Holy Scriptures and proven by all history, that those nations are blessed whose God is the Lord… But we have forgotten God. We have forgotten the gracious hand which preserved us in peace and multiplied and enriched and strengthened us, and we have vainly imagined, by the deceitfulness of our hearts, that all these blessings were produced by some superior wisdom and virtue of our own… It has seemed to me fit and proper that God should be solemnly, reverently and gratefully acknowledged, as with one heart and one voice, by the whole American people…"
So it is that on Thanksgiving Day each year, Americans give thanks to Almighty God for all His blessings and mercies toward us throughout the year.
What are you thankful for? Do we spend more time complaining about our problems or the things we don't have instead of giving thanks for the many blessings that surround us each day? Take a minute to write down 3 things that you are really thankful for right at this moment. If you are like me then your list will go way beyond 3 without spending a lot of time thinking about it.
"Thanksgiving, after all, is a word of action."
-W. J. Cameron
We are thankful that we get to share a little time with you each day. We enjoy the energy and excitement that takes place during every workout as you strive to reach personal goals. Thanks for allowing us this opportunity! We are truly surrounded by an awesome group of athletes.
Thanks,
BE STRONG!
Jay and Janice
Tuesday, November 24, 2009
Wednesday November 25, 2009
CF 864- Today's schedule 5:15a.m./9:00a.m.
Day 66 of the "100 burpee challenge"
WOD - For Time:
-100 squats
-80 Ab Mat sit ups
-60 push ups
-40 pull ups
-20 burpees
"You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.
"You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
Matthew 5:13-16
The pilgrims made seven times more graves than huts... nevertheless, set aside a day of thanksgiving.
-H.W. Westemayer
Thanksgiving morning fun run!
Anyone interested meet Mike at CrossFit 864 Thursday at 8:00a.m. to run a 5k (or walk). Come join in the fun before you dig into that Thanksgiving Food! Get a jump start on burning a few extra calories and enjoying the camaraderie of fellow CrossFitters.
AbMat
We have been very humbled by the endorsements the AbMat has received over the years. None means more to us than the one we received years ago from the United States Navy SEALs. Did you know you can find the AbMat on page 141 of The Navy SEAL Physical Fitness Guide (edited by Patricia A. Deuster, PHD, MPH)?
We are proud of the men and women of our Armed Forces, and we are especially proud that our AbMat plays a part in the fitness training of those who protect this great nation of ours.
http://www.backbuilder.com/abmat_situps.htm
Helping our children understand why we celebrate Thanksgiving:
http://www.focusonthefamily.com/parenting/articles/give_thanks.aspx
Tuesday:
A lot of great efforts today on the deadlift / burpee workout! Many of you commented on the fact that it's hard to believe that you can get such an intense, breath taking workout in such a short amount of time. It's called "Intensity" and only you can increase the intensity in the daily WOD! You can do this by increasing the weight and pushing yourself not to rest during the wod. If you are not a CrossFitter you will not understand. Tell one one your friends that does traditional workouts that you were smoked in less than 10 minutes and I guarantee you that you will get laughed at. Invite them to join you next time! You will get the next laugh!
"If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get."
-Frank A. Clark
See you Wednesday morning.
BE STRONG!
Jay and Janice
Day 66 of the "100 burpee challenge"
WOD - For Time:
-100 squats
-80 Ab Mat sit ups
-60 push ups
-40 pull ups
-20 burpees
"You are the salt of the earth. But if the salt loses its saltiness, how can it be made salty again? It is no longer good for anything, except to be thrown out and trampled by men.
"You are the light of the world. A city on a hill cannot be hidden. Neither do people light a lamp and put it under a bowl. Instead they put it on its stand, and it gives light to everyone in the house. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
Matthew 5:13-16
The pilgrims made seven times more graves than huts... nevertheless, set aside a day of thanksgiving.
-H.W. Westemayer
Thanksgiving morning fun run!
Anyone interested meet Mike at CrossFit 864 Thursday at 8:00a.m. to run a 5k (or walk). Come join in the fun before you dig into that Thanksgiving Food! Get a jump start on burning a few extra calories and enjoying the camaraderie of fellow CrossFitters.
AbMat
We have been very humbled by the endorsements the AbMat has received over the years. None means more to us than the one we received years ago from the United States Navy SEALs. Did you know you can find the AbMat on page 141 of The Navy SEAL Physical Fitness Guide (edited by Patricia A. Deuster, PHD, MPH)?
We are proud of the men and women of our Armed Forces, and we are especially proud that our AbMat plays a part in the fitness training of those who protect this great nation of ours.
http://www.backbuilder.com/abmat_situps.htm
Helping our children understand why we celebrate Thanksgiving:
http://www.focusonthefamily.com/parenting/articles/give_thanks.aspx
Tuesday:
A lot of great efforts today on the deadlift / burpee workout! Many of you commented on the fact that it's hard to believe that you can get such an intense, breath taking workout in such a short amount of time. It's called "Intensity" and only you can increase the intensity in the daily WOD! You can do this by increasing the weight and pushing yourself not to rest during the wod. If you are not a CrossFitter you will not understand. Tell one one your friends that does traditional workouts that you were smoked in less than 10 minutes and I guarantee you that you will get laughed at. Invite them to join you next time! You will get the next laugh!
"If a fellow isn't thankful for what he's got, he isn't likely to be thankful for what he's going to get."
-Frank A. Clark
See you Wednesday morning.
BE STRONG!
Jay and Janice
Monday, November 23, 2009
Tuesday November 24, 2009
CF-864 Today's schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Day 65 of the "100 burpee challenge."
WOD
5 rounds
5 deadlifts (225/135)
10 burpees
3/2/1 go!
Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.”-
Psalm 100:4-5
When you reach for the stars, you may not quite get them, but you won't come up with a handful of mud either. - Leo Burnett
Day 65 of the "100 burpee challenge."
WOD
5 rounds
5 deadlifts (225/135)
10 burpees
3/2/1 go!
Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.”-
Psalm 100:4-5
When you reach for the stars, you may not quite get them, but you won't come up with a handful of mud either. - Leo Burnett
Sunday, November 22, 2009
Monday November 23,2009
CF 864- Today's Schedule 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
We will have our normal schedule this week except closed on
Thanksgiving Day.
Day 64 of the "100 day " burpee challenge.
WOD
800 meter run
10 rounds
10 KBS
10 SDHP
800 meter run
" Whether you eat or drink, or whatever you do, do all to the glory of God"
1 Corinthians 10:31
People prefer to follow those who help them, not those who intimidate them.
C. Gene Wilkes
Thanks, Jay and Janice
We will have our normal schedule this week except closed on
Thanksgiving Day.
Day 64 of the "100 day " burpee challenge.
WOD
800 meter run
10 rounds
10 KBS
10 SDHP
800 meter run
" Whether you eat or drink, or whatever you do, do all to the glory of God"
1 Corinthians 10:31
People prefer to follow those who help them, not those who intimidate them.
C. Gene Wilkes
Thanks, Jay and Janice
Saturday, November 21, 2009
Sunday November 22, 2009
CF 864 Today's Schedule : Closed
Day 63 of the "100 day burpee challenge"
Rest Day
“[Thanksgiving] I always thank God for you because of his grace given you in Christ Jesus. For in him you have been enriched in every way—in all your speaking and in all your knowledge—” 1 Corinthians 1:4-5
Character is what you are in the dark.— Unknown
Sauteed garlic and shallots in some olive oil. Add the broccoli first, and then added chopped kale, sliced yellow and red peppers. Last add the shrimp!
Day 63 of the "100 day burpee challenge"
Rest Day
“[Thanksgiving] I always thank God for you because of his grace given you in Christ Jesus. For in him you have been enriched in every way—in all your speaking and in all your knowledge—” 1 Corinthians 1:4-5
Character is what you are in the dark.— Unknown
Sauteed garlic and shallots in some olive oil. Add the broccoli first, and then added chopped kale, sliced yellow and red peppers. Last add the shrimp!
Friday, November 20, 2009
Saturday November 21, 2009
CF 864 Today's schedule: 8:30a.m.
Day 62 of the "100 day burpee challenge"
Saturday morning "TEAM WORKOUT"
He must become greater; I must become less.
John 3:30
In attempts to improve your character, know what is in your power and what is beyond it.
- Francis Thompson, 1859-1907
Come out and have fun with a team of fellow CrossFitters! It gives some of you that come at different times the opportunity to push through a good WOD together and kick the weekend off in a strong CrossFit kind of way!
What's the most important thing in your life? Whatever it is...could others see it without you saying it?
Have a great weekend!
Thanks,
Jay and Janice
Day 62 of the "100 day burpee challenge"
Saturday morning "TEAM WORKOUT"
He must become greater; I must become less.
John 3:30
In attempts to improve your character, know what is in your power and what is beyond it.
- Francis Thompson, 1859-1907
Come out and have fun with a team of fellow CrossFitters! It gives some of you that come at different times the opportunity to push through a good WOD together and kick the weekend off in a strong CrossFit kind of way!
What's the most important thing in your life? Whatever it is...could others see it without you saying it?
Have a great weekend!
Thanks,
Jay and Janice
Thursday, November 19, 2009
Friday November 20, 2009
CrossFit Lego Gym!
CrossFit 864 - Today's Schedule:
4:15p.m. / 5:15p.m. / 6:15p.m.
Day 61 of the "100 Burpee Challenge"
"WOD" 150 Push-ups for time
Check out the following CrossFit Journal article on Pushups.
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 200 meters. Once the penalty is completed continue with the push ups.
*You can rest in a up position (locked out in the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 200 yard sprint must be completed. If your knees touch the ground it's time to put 200 meters on those new running shoes!
If you can maintain PERFECT push-up form for all 150 push-ups, then you don't have to run.
Scaled version - You can do them from your knees but must have your hips extended with full ROM. All the way down to the mat - halfway does not count as a rep. If you count them you only cheat yourself!
Count your time + the number of penalties
We will do the run out of the back door (glass door) US-76 side. It will be marked 100 meters at the turn.
Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted. Carry each other's burdens, and in this way you will fulfill the law of Christ. If anyone thinks he is something when he is nothing, he deceives himself. Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else, for each one should carry his own load.
Galatians 6:1-5
"The credit belongs to the man who is actually in the arena; whose face is marred by sweat and blood; who strives valiantly; who errs and comes short again and again because there is no effort without error and shortcoming; who knows the great enthusiasms, the great devotion, spends himself in a worthy cause; who at best knows in the end the triumph of high achievement; and who at worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who have never tasted victory or defeat."
-Theodore Roosevelt
You know you are a true CrossFitter if:
1 - You would rather die than quit a wod.
2 -You believe with all of your heart that every other form of fitness seems obsolete.
3 - You consider other CrossFitters family.
4 - You must workout with loud obnoxious music, but never hear a word of it.
5 - You used to bite your nails and now you pick at your callouses.
6 - Tape and chalk are at a premium.
7 - You don't remember what it is like to have mirrors in a gym.
8 - Pain is a relative term.
Good job on the Man-Maker / KTE / Squat WOD today!
CrossFitters - the most determined and motivated athletes on the planet!
Look forward to seeing you on Friday....
BE STRONG!
Jay and Janice
Wednesday, November 18, 2009
Thursday, November 19, 2009
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 60 of the "100 Burpee Challenge"
"WOD"
AMRAP in 20 minutes:
3 - Man-Makers
5 - KTE (knee to elbow)
9 - Squats
Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.
John 3:20-21
Big shots are only little shots who keep shooting.
- Christopher Morley
Strength training: Get stronger, leaner and healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
By Mayo Clinic staff
You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.
Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."
Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
Boost your stamina. As you grow stronger, you won't fatigue as easily.
Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
More and more PR's this week! We love hearing your success stories and hearing about the obstacles that many of you have hurdled and how you are conquering your weaknesses one day at a time! Keep pushing - you might not realize what a motivation you are to the person next to you! Lot of energy at CrossFit 864 this week....Ya'll Rock! What motivates you?
How are your nutritional habits this week? Do you know the importance of the post workout meal? This is a MUST for recovery after a hard wod!
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 60 of the "100 Burpee Challenge"
"WOD"
AMRAP in 20 minutes:
3 - Man-Makers
5 - KTE (knee to elbow)
9 - Squats
Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.
John 3:20-21
Big shots are only little shots who keep shooting.
- Christopher Morley
Strength training: Get stronger, leaner and healthier
Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.
By Mayo Clinic staff
You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.
Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."
Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
Boost your stamina. As you grow stronger, you won't fatigue as easily.
Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.
More and more PR's this week! We love hearing your success stories and hearing about the obstacles that many of you have hurdled and how you are conquering your weaknesses one day at a time! Keep pushing - you might not realize what a motivation you are to the person next to you! Lot of energy at CrossFit 864 this week....Ya'll Rock! What motivates you?
How are your nutritional habits this week? Do you know the importance of the post workout meal? This is a MUST for recovery after a hard wod!
BE STRONG!
Jay and Janice
Tuesday, November 17, 2009
Wednesday November 17, 2009
CF 864 Today's schedule 5:15a.m./9:00a.m.
Day 59 of the "100 burpee challenge"
Warm-up (on whiteboard)
Double alternating tabata:
Deadlifts (225/135)
Box Jumps (24/20)
You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: "Love your neighbor as yourself." If you keep on biting and devouring each other, watch out or you will be destroyed by each other.
Galatians 5:13
Make no little plans; they have no magic to stir men's blood...Make big plans, aim high in hope and work.
- Daniel H. Burnham, 1846-1912
Core Strength Training - Not Just About Your Abs
Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years.
The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis.
It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities.
Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2).
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.
What are the benefits of core strength training to the athlete?
1.Greater efficiency of movement
2.Improved body control and balance
3.Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
4.Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)
5.Improved balance and stability
6.Improved athletic performance!
Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain (3,4). The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.
Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body.
The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
There were a lot of great efforts Monday! Eva was tough...well, you know that already if you were there on Monday. Just proof that you can do a lot more than you thought you were capable of and more than you give yourself credit for. I did not hear any whining - Oooh-Rah! Maybe you saved it until you got in the car to leave (LOL) and that's the place for it. Are you ready for more? One more WOD toward being fit. Real fitness is earned! 3-2-1-Go!
BE STRONG!
Jay and Janice
Day 59 of the "100 burpee challenge"
Warm-up (on whiteboard)
Double alternating tabata:
Deadlifts (225/135)
Box Jumps (24/20)
You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: "Love your neighbor as yourself." If you keep on biting and devouring each other, watch out or you will be destroyed by each other.
Galatians 5:13
Make no little plans; they have no magic to stir men's blood...Make big plans, aim high in hope and work.
- Daniel H. Burnham, 1846-1912
Core Strength Training - Not Just About Your Abs
Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years.
The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the spine and pelvis.
It's these muscle groups that are critical for the transfer of energy from large to small body parts during many sporting activities.
Core Strength Training For Athletic Performance
The muscles of the trunk and torso act to stabilize the spine, pelvis and shoulder girdle. From this solid, balanced base the limbs can be moved powerfully and under control. In fact before rapid movements of the extremities can take place, the central nervous system stabilizes the spine in anticipation (1). The rate at which the core muscles stabilize the spine may have a direct effect on the power of limb movement (2).
Core strength training differs from many traditional weight training routines by working both the lower back and abdominals in unison. The same is true for the upper and lower body. All athletic movements incorporate the core in some way. Very few muscle groups are isolated. Instead the whole body works as a unit and core strength training endeavours to replicate this.
What are the benefits of core strength training to the athlete?
1.Greater efficiency of movement
2.Improved body control and balance
3.Increased power output from both the core musculature and peripheral muscles such as the shoulders, arms and legs
4.Reduced risk of injury (the core muscles act as shock absorbers for jumps and rebounds etc.)
5.Improved balance and stability
6.Improved athletic performance!
Core Strength Training for Reducing Back Problems
Weak or poorly controlled core muscles have been associated with low back pain (3,4). The back muscles are responsible for movements such as extension and flexion of the spine and rotation of the trunk.
Excessive or uneven shock on the spine may lead to back problems. This may be exaggerated because weak core muscles lead to improper positioning or a forward tilt. In many exercises that use the back muscles, the abdominal muscles contract isometrically stabilizing the body.
The stronger and more correctly balanced the core muscles are, the less the uneven strain on the spine.
There were a lot of great efforts Monday! Eva was tough...well, you know that already if you were there on Monday. Just proof that you can do a lot more than you thought you were capable of and more than you give yourself credit for. I did not hear any whining - Oooh-Rah! Maybe you saved it until you got in the car to leave (LOL) and that's the place for it. Are you ready for more? One more WOD toward being fit. Real fitness is earned! 3-2-1-Go!
BE STRONG!
Jay and Janice
Monday, November 16, 2009
Tuesday, November 17, 2009
CrossFit 864 - Today's Schedule:
5:15a.m. / 8:00a.m. (scheduled assesment only) / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:16p.m.
Day 58 of the "100 Burpee Challenge"
"Eva"
5 Rounds for Time:
800 meter run
30 reps - 2 pood KB swing
30 pullups
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
Ephesians 3:16-19
The true measure of a man is how he treats someone who can do him absolutely no good.
- Ann Landers
Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.
Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.
Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.
An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."
Rx'd
2 pood = 70 KB
Workout weight - scaled as needed
The Kettlebell Swing - First For A Reason
Bill Fox, RKC
Why the Swing?
The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing “cardio”. It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training.
Lot of good efforts, lot of motivation on Mondays WOD! How hard did you push it? 100%? 50%? stayed at a comfortable intensity level? What's your goal? Will the amount of effort that you put forth get you there? Remember that real fitness is earned - Earn some today!
Even if you are on the right track, you will get run over if you just sit there.
Have a great day! See you Tuesday
BE STRONG! 3.2.1. Go!
Jay and Janice
5:15a.m. / 8:00a.m. (scheduled assesment only) / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:16p.m.
Day 58 of the "100 Burpee Challenge"
"Eva"
5 Rounds for Time:
800 meter run
30 reps - 2 pood KB swing
30 pullups
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
Ephesians 3:16-19
The true measure of a man is how he treats someone who can do him absolutely no good.
- Ann Landers
Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.
Together with other units of weight of the Imperial Russian weight measurement system, pood was abolished in the USSR in 1924.
Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.
An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."
Rx'd
2 pood = 70 KB
Workout weight - scaled as needed
The Kettlebell Swing - First For A Reason
Bill Fox, RKC
Why the Swing?
The kettlebell swing, in all its various permutations, 2 arm, 1 arm, D.A.R.C., 2 kettlebell etc…is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing “cardio”. It’s not simply that it works a lot of muscles, and make no mistake that it does, it’s that it teaches you to generate power from the core outward to the object you’re attempting to manipulate. Instead of learning to move a weight from point A to point B, you learn to generate force from your body’s powerhouse: the hips, legs, back and core. Once you have mastered the kettlebell swing, not only will you instantly get the “feel” of more “complex” kettlebell lifts, but also your body will innately apply these lessons to your chosen sport, martial art or weight training.
Lot of good efforts, lot of motivation on Mondays WOD! How hard did you push it? 100%? 50%? stayed at a comfortable intensity level? What's your goal? Will the amount of effort that you put forth get you there? Remember that real fitness is earned - Earn some today!
Even if you are on the right track, you will get run over if you just sit there.
Have a great day! See you Tuesday
BE STRONG! 3.2.1. Go!
Jay and Janice
Sunday, November 15, 2009
Monday, November 16, 2009
CrossFit 864
Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 57 of the "100 Burpee Challenge"
Group Warm-up
-dynamic range of motion
-weekly warm-up (on whiteboard)
"WOD"
AMRAP in 25 minutes:
10 step-ups (on box)
10 AbMat sit-ups
10 burpees
200 meter run
hydrate, refuel and stretch
work on ROM - range of motion, hip flexibility drills
Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, …
Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s how.
Benefits of Glute Activation Exercises. Dormant glutes force your lower back & hamstrings to compensate. This is less effective & increases risks of injury.
More Strength. You can lift more weight, sprint faster and jump higher when using all the muscles of your posterior chain, including your glutes.
Less Injuries. Lower back pain, hip flexor pain, knee pain, strained hamstrings, … Glute activation minimizes risks of injury.
Better Posture. Tight hip flexors pull your pelvis forward: lordosis. Glute activation & hip mobility exercises are the solution to anterior pelvic tilt.
Do You Need Glute Activation? Do 20 reps supine bridges. You need glute activation if your hamstrings feel more tight than your glutes. I recommend doing glute activation exercises even if you pass this test.
Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do glute activation pre-workout so you can fire your glutes better on weight lifting exercises. You can also do them on non-training days for faster improvements.
Start with Hip Mobility. Dormant glutes are linked to tight hip flexors. Do hip mobility exercises before doing glute activation exercises.
Squeeze Your Glutes. As hard as you can. You can squeeze your glutes best at lockout: when your hip joints approach neutral alignment.
Focus on Quality. Avoid compensating with your hamstrings or lower back. Squeezing your glutes matters, not the amount of reps.
1. Supine Bridges (Hip Bridge) Back & heels on the floor. Knees bent at 90°. Curl your toes up. Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Hold for 5 seconds, come back down, repeat.
Don’t Use Your Lower Back. Push your lower back against the floor by tilting your pelvis back. Get off the floor by squeezing your glutes hard.
Don’t Use Your Hamstrings. Cramps in your hamstrings means you’re not using your glutes. Squeeze your glutes as hard as you can.
Quality not Quantity. Put your legs on the floor if you can’t do supine bridges correctly. Squeeze your buttocks, hold for 5 seconds, repeat.
In CrossFit workouts we depend on power from our hips on a lot of exercises. You hear us emphasize using hip power as we coach you through the movements of the workout. You will realize that it's hard to use hip power if you have weak hips. I will post more on this subject throughout the week along with other exercises. Another important aspect of our daily wod is making sure that you have properly warmed up and that you have covered a variety of movements for the hip region. You do not want to pick up a kettlebell and start swinging it for reps without doing some light swings. This holds true for all exercises. Train smart and don't get injured!
Do not be wise in your own eyes; fear the LORD and shun evil.
This will bring health to your body and nourishment to your bones.
Proverbs 3:7-8
If you wish to reach the highest, begin at the lowest.
- Publilius Syrus
Ever try to explain the premise of Crossfit and the Paleo diet to those around you? In our technological age you can save your breath (for hunting and gathering of course), and direct them to the following links which I like to refer to as “The Paleo Diet and Caveman Exercise for Dummies”
Paleo in a Nut Shell: Part 1
Paleo in a Nut Shell: Part II
Hope that all of you had a great weekend and got plenty of rest and quality family time in! It was a great weekend for our family!
OOH-RAAH to all of you CrossFitters that came out Saturday morning for Fight Gone Bad. We raised $280.00 for Tim Mann as a token of our support. I guess that this is a very small amount when you factor in the cost of the treatments and expenses that he is facing but we just want Tim and his family to know that we have and will continue to support and lift them up each day. Thanks!
You know you are a CrossFitter when...
1. Your shins have more scrapes than a twelve year old boy.
2. You know better than to say, "That looks easy".
3. You've spent HOURS watching videos of other people working out.
4. CrossFit t-shirts dominate your wardrobe.
5. When you travel, your first concern is if there is a local affiliate close by.
6. 3 on 1 off takes priority in your schedule.
7. The words Snatch and Jerk have lost there comedic value, but farting while deadlifting has not.
We appreciate you!
BE STRONG!
Jay and Janice
Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 57 of the "100 Burpee Challenge"
Group Warm-up
-dynamic range of motion
-weekly warm-up (on whiteboard)
"WOD"
AMRAP in 25 minutes:
10 step-ups (on box)
10 AbMat sit-ups
10 burpees
200 meter run
hydrate, refuel and stretch
work on ROM - range of motion, hip flexibility drills
Power comes from the hips: your posterior chain. It consists of your lower back, hamstrings, calves & glutes. A strong posterior chain is important for Deadlifts, Squats, Power Cleans, jumps, sprints, …
Excessive sitting shortens your hip flexors. This stretches the opposite muscles: your glutes. They become dormant. You can’t fire your glutes properly anymore. The solution is glute activation exercises. Here’s how.
Benefits of Glute Activation Exercises. Dormant glutes force your lower back & hamstrings to compensate. This is less effective & increases risks of injury.
More Strength. You can lift more weight, sprint faster and jump higher when using all the muscles of your posterior chain, including your glutes.
Less Injuries. Lower back pain, hip flexor pain, knee pain, strained hamstrings, … Glute activation minimizes risks of injury.
Better Posture. Tight hip flexors pull your pelvis forward: lordosis. Glute activation & hip mobility exercises are the solution to anterior pelvic tilt.
Do You Need Glute Activation? Do 20 reps supine bridges. You need glute activation if your hamstrings feel more tight than your glutes. I recommend doing glute activation exercises even if you pass this test.
Exercise Guidelines. 1 set of 10 reps per exercise. Add sets if necessary. Do glute activation pre-workout so you can fire your glutes better on weight lifting exercises. You can also do them on non-training days for faster improvements.
Start with Hip Mobility. Dormant glutes are linked to tight hip flexors. Do hip mobility exercises before doing glute activation exercises.
Squeeze Your Glutes. As hard as you can. You can squeeze your glutes best at lockout: when your hip joints approach neutral alignment.
Focus on Quality. Avoid compensating with your hamstrings or lower back. Squeezing your glutes matters, not the amount of reps.
1. Supine Bridges (Hip Bridge) Back & heels on the floor. Knees bent at 90°. Curl your toes up. Lift your hips by squeezing your glutes until your body is straight from knees to shoulders. Hold for 5 seconds, come back down, repeat.
Don’t Use Your Lower Back. Push your lower back against the floor by tilting your pelvis back. Get off the floor by squeezing your glutes hard.
Don’t Use Your Hamstrings. Cramps in your hamstrings means you’re not using your glutes. Squeeze your glutes as hard as you can.
Quality not Quantity. Put your legs on the floor if you can’t do supine bridges correctly. Squeeze your buttocks, hold for 5 seconds, repeat.
In CrossFit workouts we depend on power from our hips on a lot of exercises. You hear us emphasize using hip power as we coach you through the movements of the workout. You will realize that it's hard to use hip power if you have weak hips. I will post more on this subject throughout the week along with other exercises. Another important aspect of our daily wod is making sure that you have properly warmed up and that you have covered a variety of movements for the hip region. You do not want to pick up a kettlebell and start swinging it for reps without doing some light swings. This holds true for all exercises. Train smart and don't get injured!
Do not be wise in your own eyes; fear the LORD and shun evil.
This will bring health to your body and nourishment to your bones.
Proverbs 3:7-8
If you wish to reach the highest, begin at the lowest.
- Publilius Syrus
Ever try to explain the premise of Crossfit and the Paleo diet to those around you? In our technological age you can save your breath (for hunting and gathering of course), and direct them to the following links which I like to refer to as “The Paleo Diet and Caveman Exercise for Dummies”
Paleo in a Nut Shell: Part 1
Paleo in a Nut Shell: Part II
Hope that all of you had a great weekend and got plenty of rest and quality family time in! It was a great weekend for our family!
OOH-RAAH to all of you CrossFitters that came out Saturday morning for Fight Gone Bad. We raised $280.00 for Tim Mann as a token of our support. I guess that this is a very small amount when you factor in the cost of the treatments and expenses that he is facing but we just want Tim and his family to know that we have and will continue to support and lift them up each day. Thanks!
You know you are a CrossFitter when...
1. Your shins have more scrapes than a twelve year old boy.
2. You know better than to say, "That looks easy".
3. You've spent HOURS watching videos of other people working out.
4. CrossFit t-shirts dominate your wardrobe.
5. When you travel, your first concern is if there is a local affiliate close by.
6. 3 on 1 off takes priority in your schedule.
7. The words Snatch and Jerk have lost there comedic value, but farting while deadlifting has not.
We appreciate you!
BE STRONG!
Jay and Janice
Saturday, November 14, 2009
Sunday November 15, 2009
CF 864 - Rest Day
Day 56 of the "100 burpee challenge."
Great job on all who came out for the Tim Mann Fundraiser. Fight Gone Bad was great. Thank you all for your help and for keeping score for each other. Have a great Sunday!
FGB Results:
RX'd
Jay M. 269
Tex G. 262
David N. 224
Luke C. 193
Chris M. 135
Scaled
Michelle M. 236
Tara W. 211
Maddie M. 209
Ruth R. 206
Michelle W. 178
Keli M. 170
Cynthia P. 166
Teresa G. 157
Janet M. 145
For Christ died for sins once for all, the righteous for the unrighteous, to bring you to God. He was put to death in the body but made alive by the Spirit,”- 1 Peter 3:18
Finish each day and be done with it. You have done what you could; some blunders and absurdities have crept in; forget them as soon as you can. Tomorrow is a new day; you shall begin it serenely and with too high a spirit to be encumbered with your old nonsense.
- Ralph Waldo Emerson
Jay and Janice
Friday, November 13, 2009
Saturday, November 14, 2009
CrossFit864
Today's WOD - 8:30a.m.
This is for everyone! If you normally do the Saturday wod then plan on coming. We are doing the workout as a fundraiser for Tim Mann and trying to help even in a small way by asking each person that participates to donate $20 that will go directly to help Tim and to let him know that we care about him and his family. Everyone come out and participate even if you are unable to donate at this time....no worries. There will be other opportunities in the near future to show your support.
"Fight Gone Bad" 864 Style
Fight Gone Bad Demo & Explanation...[wmv][mov]
3-2-1-Go!
“For it is God's will that by doing good you should silence the ignorant talk of foolish men. Live as free men, but do not use your freedom as a cover-up for evil; live as servants of God.”
- 1 Peter 2:15-16
"My great concern is not whether you have failed, but whether you are content with your failure."
- Abraham Lincoln
See you Saturday morning....
Crush your weakness!
Jay and Janice
Thursday, November 12, 2009
Friday November 13, 2009
CF -864 Today's schedule: 4:15p.m./5:15p.m./6:15p.m.
Day 54 of the "100 burpee challenge"
"Running Jackie"
1 Mile Run
50 Thrusters (45 pounds)
30 Pull Ups
3-2-1 GO!
“For this reason, since the day we heard about you, we have not stopped praying for you and asking God to fill you with the knowledge of his will through all spiritual wisdom and understanding.”
Colossians 1:9
Only passions, great passions, can elevate the soul to great things.
- Denis Diderot, 1713-1784
I really appreciate all of the birthday wishes today! You guys really know how to make someone feel special....thanks! You even pushed through all of those kettlebell swings and box jumps to help celebrate it. Well, at least no burpees in the WOD...not today anyway. Good job!
Don't forget about FGB on Saturday morning. Check out the whiteboard for details and get with us if you have any questions about it.
See you Friday!
Thanks,
Janice and Jay
Day 54 of the "100 burpee challenge"
"Running Jackie"
1 Mile Run
50 Thrusters (45 pounds)
30 Pull Ups
3-2-1 GO!
“For this reason, since the day we heard about you, we have not stopped praying for you and asking God to fill you with the knowledge of his will through all spiritual wisdom and understanding.”
Colossians 1:9
Only passions, great passions, can elevate the soul to great things.
- Denis Diderot, 1713-1784
I really appreciate all of the birthday wishes today! You guys really know how to make someone feel special....thanks! You even pushed through all of those kettlebell swings and box jumps to help celebrate it. Well, at least no burpees in the WOD...not today anyway. Good job!
Don't forget about FGB on Saturday morning. Check out the whiteboard for details and get with us if you have any questions about it.
See you Friday!
Thanks,
Janice and Jay
Wednesday, November 11, 2009
Thursday, November 12, 2009
CrossFit 864 Today's schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"WOD"
Tabata Mash up:
Alternating Tabata sets of - 20 seconds of push-ups 10 seconds of rest 20 seconds of squats and repeat for a total of 8 - 20 second cycles of each exercise.
Push-ups
Squats
Push-up Standards...[wmv][mov]
Air Squat Demo w/explanations...[ wmv ][ mov ]
Rest 2 minutes - then
4 rounds for time:
46 Box Jumps (24/20)
46 Kettlebell Swings (53/35)
Stretch, hydrate and refuel
Day 53 of the "100 burpee challenge"
Today is Jay's birthday! So he is picking the workout to do for his birthday! Hmmm, Good thing it is not mine or you would have burpees, burpees and even more burpees ...but FYI mine is 11/27 Beware, LOL. Lucky for you Jay is not as big a fan of burpees as I am (well, maybe with a weighted vest on) but he loves HEAVY Brutal CrossFit WODs! But maybe he will be nice to you since it's his birthday.
Jay's favorite verse:
Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go."
Joshua 1:9
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
-Emil Zatopek
Looking forward to a great Thursday and enjoying the day (starting at 5:15a.m.) with all of the wonderful athletes (friends) in the CrossFit 864 community.
Come prepared to work hard...get some and then get some more!
Work like you don’t need money, Love like you’ve never been hurt, dance like no one’s watching, and workout until you puke.
-CrossFit
Be Strong!
3-2-1-Go!
Janice and Jay
"WOD"
Tabata Mash up:
Alternating Tabata sets of - 20 seconds of push-ups 10 seconds of rest 20 seconds of squats and repeat for a total of 8 - 20 second cycles of each exercise.
Push-ups
Squats
Push-up Standards...[wmv][mov]
Air Squat Demo w/explanations...[ wmv ][ mov ]
Rest 2 minutes - then
4 rounds for time:
46 Box Jumps (24/20)
46 Kettlebell Swings (53/35)
Stretch, hydrate and refuel
Day 53 of the "100 burpee challenge"
Today is Jay's birthday! So he is picking the workout to do for his birthday! Hmmm, Good thing it is not mine or you would have burpees, burpees and even more burpees ...but FYI mine is 11/27 Beware, LOL. Lucky for you Jay is not as big a fan of burpees as I am (well, maybe with a weighted vest on) but he loves HEAVY Brutal CrossFit WODs! But maybe he will be nice to you since it's his birthday.
Jay's favorite verse:
Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go."
Joshua 1:9
"If one can stick to the training throughout the many long years, then will power is no longer a problem. It's raining? That doesn't matter. I am tired? That's besides the point. It's simply that I just have to."
-Emil Zatopek
Looking forward to a great Thursday and enjoying the day (starting at 5:15a.m.) with all of the wonderful athletes (friends) in the CrossFit 864 community.
Come prepared to work hard...get some and then get some more!
Work like you don’t need money, Love like you’ve never been hurt, dance like no one’s watching, and workout until you puke.
-CrossFit
Be Strong!
3-2-1-Go!
Janice and Jay
Tuesday, November 10, 2009
Wednesday November 11, 2009
CF 864 - Today's schedule 5:15 a.m./9:00 a.m.
Day 52 of the "100 burpee challenge"
Register for Tim Mann 5k fundraiser run/walk
www.mann5k.weebly.com
Sign up for "Fight Gone Bad" on November 14. See details on whiteboard at the gym. This will be a great workout for a good cause!
Don't miss it!
"WOD"
21-15-9 reps of:
SDHP (95/65)
Thrusters (95/65)
Weighted Step-ups on Box
God's voice thunders in marvelous ways; he does great things beyond our understanding. He says to the snow, 'Fall on the earth,' and to the rain shower, 'Be a mighty downpour.'
Job 37:5-6
The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.
- Og Mandino
Pizza Crust- a paleo classic
2 cups almond meal
2 eggs
1 tsp olive oil
½ tsp salt.
Mix all ingredients together to form the dough and roll out on a non-stick pan as thin as possible. Bake crust at 350 for about 15 mins or until slightly browned. Once baked cover with tomato sauce of your choice and any from a million of pizza toppings. You can use goat cheese or real mozzarella, sticking to the 80/20 rule.
Have a great day....
Be Strong! Will you conquer your weakness or let it conquer you? Only you can answer that question.
Jay and Janice
Day 52 of the "100 burpee challenge"
Register for Tim Mann 5k fundraiser run/walk
www.mann5k.weebly.com
Sign up for "Fight Gone Bad" on November 14. See details on whiteboard at the gym. This will be a great workout for a good cause!
Don't miss it!
"WOD"
21-15-9 reps of:
SDHP (95/65)
Thrusters (95/65)
Weighted Step-ups on Box
God's voice thunders in marvelous ways; he does great things beyond our understanding. He says to the snow, 'Fall on the earth,' and to the rain shower, 'Be a mighty downpour.'
Job 37:5-6
The victory of success is half won when one gains the habit of setting goals and achieving them. Even the most tedious chore will become endurable as you parade through each day convinced that every task, no matter how menial or boring, brings you closer to fulfilling your dreams.
- Og Mandino
Pizza Crust- a paleo classic
2 cups almond meal
2 eggs
1 tsp olive oil
½ tsp salt.
Mix all ingredients together to form the dough and roll out on a non-stick pan as thin as possible. Bake crust at 350 for about 15 mins or until slightly browned. Once baked cover with tomato sauce of your choice and any from a million of pizza toppings. You can use goat cheese or real mozzarella, sticking to the 80/20 rule.
Have a great day....
Be Strong! Will you conquer your weakness or let it conquer you? Only you can answer that question.
Jay and Janice
Monday, November 9, 2009
Tuesday, November 10, 2009
CrossFit 864
Day 51 of the "100 burpee challenge"
WOD
For Time:
75 Woman-makers
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.
-John 3:16-17
I would prefer even to fail with honor than win by cheating.
– Sophocles, 496-406 B.C.
Afternoon workout times - as you know we recently made a few changes in the afternoon schedule in an effort to create structure and consistent practices in all of the workouts. It is hard to get the perfect schedule that works for everyone but we are working hard to make the schedule work for as many as possible, hopefully everyone at some point. As parents we definitely realize the demands of a daily schedule and making sure that our children are where they have to be, etc. as well as the demands of work schedules. We are considering another minor schedule adjustment that might help with many of your schedules. Please email us and let us know how the recent changes have worked of for your schedule. willy94@aol.com ...Thanks!
Don't go around saying the world owes you a living. The world owes you nothing. It was here first.
– Mark Twain, 1835-1910, American Writer and Humorist
Ooh-Rah! to all of you that pushed through Mondays WOD - there were a lot of great efforts today! What a way to start off a new week.
Have a great day! See you Tuesday...
Be Strong!
Jay and Janice
Day 51 of the "100 burpee challenge"
WOD
For Time:
75 Woman-makers
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.
-John 3:16-17
I would prefer even to fail with honor than win by cheating.
– Sophocles, 496-406 B.C.
Afternoon workout times - as you know we recently made a few changes in the afternoon schedule in an effort to create structure and consistent practices in all of the workouts. It is hard to get the perfect schedule that works for everyone but we are working hard to make the schedule work for as many as possible, hopefully everyone at some point. As parents we definitely realize the demands of a daily schedule and making sure that our children are where they have to be, etc. as well as the demands of work schedules. We are considering another minor schedule adjustment that might help with many of your schedules. Please email us and let us know how the recent changes have worked of for your schedule. willy94@aol.com ...Thanks!
Don't go around saying the world owes you a living. The world owes you nothing. It was here first.
– Mark Twain, 1835-1910, American Writer and Humorist
Ooh-Rah! to all of you that pushed through Mondays WOD - there were a lot of great efforts today! What a way to start off a new week.
Have a great day! See you Tuesday...
Be Strong!
Jay and Janice
Sunday, November 8, 2009
Monday November 9, 2009
CrossFit 864
Don't forget about the 49 Burpees from Sunday!
Today is day 50 of the "100 Burpee Challenge"
Halfway there ya'll!
If you have not read the blog post on FORM/FROM please look back and take a minute to read it. Thanks!
"Today's WOD"
50 pull-ups
800 meter run
50 push-ups
400 meter run
50 burpees
200 meter run
3-2-1-Go!
“But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your forefathers served beyond the River, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD.”
- Joshua 24:15
The measure of a man's character is what he would do if he knew he never would be found out.
— Baron Thomas Babington Macauley, English historian and statesman (1800-1859)
Hope that all of you had a great weekend and got to spend plenty of quality time with your family...that's what we did! See you Monday.
It's not the time that you spend in the gym that counts, it's what you do while you are there.
The body can take damn near anything. It’s the mind that needs training.
-Marcuss Luttrell, US Navy SEAL
Operation Redwing SEAL Team 10
Don't forget about the 49 Burpees from Sunday!
Today is day 50 of the "100 Burpee Challenge"
Halfway there ya'll!
If you have not read the blog post on FORM/FROM please look back and take a minute to read it. Thanks!
"Today's WOD"
50 pull-ups
800 meter run
50 push-ups
400 meter run
50 burpees
200 meter run
3-2-1-Go!
“But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your forefathers served beyond the River, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD.”
- Joshua 24:15
The measure of a man's character is what he would do if he knew he never would be found out.
— Baron Thomas Babington Macauley, English historian and statesman (1800-1859)
Hope that all of you had a great weekend and got to spend plenty of quality time with your family...that's what we did! See you Monday.
It's not the time that you spend in the gym that counts, it's what you do while you are there.
The body can take damn near anything. It’s the mind that needs training.
-Marcuss Luttrell, US Navy SEAL
Operation Redwing SEAL Team 10
Friday, November 6, 2009
Saturday November 7, 2009
CF -864 Today's schedule: 8:30a.m.
Day 48 of the "100 day burpee challenge"
4 Person Team Workout - AMRAP 20 minutes
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
Nobody cares how much you know, until they know how much you care.
– Theodore Roosevelt, 1858-1919, 26th President of the United States
FORM/FROM - Yes, again!
I said on the blog on October 22 when I first posted about this that I would continue to re-post until we are more successful in this area.
As we review the exercises prior to each wod we try to demo and emphasize proper form for each movement and stress the importance of proper depth of squats, full hip extension, all the way to the mat on push-ups, full extension at the bottom of the pull-up and chin over the bar at the top, etc. and as soon as the workout starts so do the half/partial reps for some. Not sure if it is a desire to finish faster since full range of motion reps might be a little slower and the number of reps might have to be broken during the round or what it is. As a coach it is our duty to make you aware of proper technique and not overlook poor form that only gets worse. Today, There were too many short range, sloppy form push-ups, pull-ups and sit-ups. As we remind you during the workout it is with your best interest in mind and our desire for you to benefit from the hard work that you turn out every time you walk through the doors of CF 864. Remember - you only cheat yourself! If you are not sure about your form just ask us.
In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren't getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.
It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed...the bottom line, the end, the “period”... if you want to be more fit, you need to prioritize range of motion and proper form, end of story!
Why?
1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM...move your body a greater distance...faster!
2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM. a) it shoves your joints into positions those joints ought not be in. b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)
Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.
What are examples?
1) Rounded back or on toes on Air Squats.
2) Butt above parallel on Air Squats. Not getting low enough.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened range on sit-ups
8) Not dropping knee on a lunge - going halfway down.
9) Not utilizing hips on kettlebell swings, sdhp, etc.
10) Rounded back on deadlifts
11) and the list can go on and on.....
Why?
1) Insufficient strength, balance, flexibility. This is fine...that’s why we come...to get better.
2) To go fast. Boooo...Hiss! Pain - That makes us uncomfortable.
3) It’s easier and doesn't hurt to do it halfway - Boooo...Hiss #2! No excuse. That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly.
FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.
The point is....go half the distance, get half the results....go FULL ROM and get full results. Are you settling for just half of the results that you could achieve because you do not take the time to work on getting full range of motion or because sometimes it hurts more to do the exercise properly? Do you do it your way or the right way? Why do you not use proper form (full range of motion) ...because it hurts to go all the way down? Work on stretching and flexibility exercises. Just something to think about while doing your next WOD.
Recipe Taken from: A blog post from a fellow CrossFitter (somewhere?)
In honor of today's WOD, "The Bear"... I served fish tonight! Bear love fish, right? And honey? (or is that just Pooh Bear?). Anyway, I definitely needed some solid protein and omega 3's to help the recovery process!!! :)
This recipe was really simple and really good, and really Paleo.
2 cod filet's (about 8oz each)
1 T olive oil
4 T honey
1/4 C finely chopped pecans
Preheat oven to 450 degrees. Add oil to baking dish and heat the dish. When hot (about 5 minutes), remove from oven and add fish filet's. Scatter the pecans evenly over the filet's and Drizzle the honey over the top. Place the fish back in the oven ad cook for 10 minutes. When done, cut the filet's in half for 4-4oz servings... Zone blocks: 3F, 4P, 2C
I balanced out this meal with 1 1/2 C sauteed spinach (1 tsp olive oil, 2 cloves garlic, 1/4 onion, diced) ... and a side salad!
The sweetness in this meal felt like a nice treat!
Remember to sign up for the "FGB -CF864 Style" Tim Mann Fundraiser on Saturday, November 14 at CrossFit 864. $20 to enter - all funds go directly to help Tim and his family.
See you Saturday morning!
Lets Do It! ....3,2,1, Go!
Janice and Jay
Day 48 of the "100 day burpee challenge"
4 Person Team Workout - AMRAP 20 minutes
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
Nobody cares how much you know, until they know how much you care.
– Theodore Roosevelt, 1858-1919, 26th President of the United States
FORM/FROM - Yes, again!
I said on the blog on October 22 when I first posted about this that I would continue to re-post until we are more successful in this area.
As we review the exercises prior to each wod we try to demo and emphasize proper form for each movement and stress the importance of proper depth of squats, full hip extension, all the way to the mat on push-ups, full extension at the bottom of the pull-up and chin over the bar at the top, etc. and as soon as the workout starts so do the half/partial reps for some. Not sure if it is a desire to finish faster since full range of motion reps might be a little slower and the number of reps might have to be broken during the round or what it is. As a coach it is our duty to make you aware of proper technique and not overlook poor form that only gets worse. Today, There were too many short range, sloppy form push-ups, pull-ups and sit-ups. As we remind you during the workout it is with your best interest in mind and our desire for you to benefit from the hard work that you turn out every time you walk through the doors of CF 864. Remember - you only cheat yourself! If you are not sure about your form just ask us.
In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren't getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.
It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed...the bottom line, the end, the “period”... if you want to be more fit, you need to prioritize range of motion and proper form, end of story!
Why?
1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM...move your body a greater distance...faster!
2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM. a) it shoves your joints into positions those joints ought not be in. b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)
Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.
What are examples?
1) Rounded back or on toes on Air Squats.
2) Butt above parallel on Air Squats. Not getting low enough.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened range on sit-ups
8) Not dropping knee on a lunge - going halfway down.
9) Not utilizing hips on kettlebell swings, sdhp, etc.
10) Rounded back on deadlifts
11) and the list can go on and on.....
Why?
1) Insufficient strength, balance, flexibility. This is fine...that’s why we come...to get better.
2) To go fast. Boooo...Hiss! Pain - That makes us uncomfortable.
3) It’s easier and doesn't hurt to do it halfway - Boooo...Hiss #2! No excuse. That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly.
FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.
The point is....go half the distance, get half the results....go FULL ROM and get full results. Are you settling for just half of the results that you could achieve because you do not take the time to work on getting full range of motion or because sometimes it hurts more to do the exercise properly? Do you do it your way or the right way? Why do you not use proper form (full range of motion) ...because it hurts to go all the way down? Work on stretching and flexibility exercises. Just something to think about while doing your next WOD.
Recipe Taken from: A blog post from a fellow CrossFitter (somewhere?)
In honor of today's WOD, "The Bear"... I served fish tonight! Bear love fish, right? And honey? (or is that just Pooh Bear?). Anyway, I definitely needed some solid protein and omega 3's to help the recovery process!!! :)
This recipe was really simple and really good, and really Paleo.
2 cod filet's (about 8oz each)
1 T olive oil
4 T honey
1/4 C finely chopped pecans
Preheat oven to 450 degrees. Add oil to baking dish and heat the dish. When hot (about 5 minutes), remove from oven and add fish filet's. Scatter the pecans evenly over the filet's and Drizzle the honey over the top. Place the fish back in the oven ad cook for 10 minutes. When done, cut the filet's in half for 4-4oz servings... Zone blocks: 3F, 4P, 2C
I balanced out this meal with 1 1/2 C sauteed spinach (1 tsp olive oil, 2 cloves garlic, 1/4 onion, diced) ... and a side salad!
The sweetness in this meal felt like a nice treat!
Remember to sign up for the "FGB -CF864 Style" Tim Mann Fundraiser on Saturday, November 14 at CrossFit 864. $20 to enter - all funds go directly to help Tim and his family.
See you Saturday morning!
Lets Do It! ....3,2,1, Go!
Janice and Jay
Thursday, November 5, 2009
Friday November 6, 2009
CF 864 Today's schedule: 4:15p.m./5:15p.m./6:15p.m.
Day 47 of the "100 day burpee challenge"
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Do everything without complaining or arguing, so that you may become blameless and pure, children of God without fault in a crooked and depraved generation, in which you shine like stars in the universe as you hold out the word of life—in order that I may boast on the day of Christ that I did not run or labor for nothing.
Philippians 2:14-16
Always do your best. What you plant now, you will harvest later.
– Og Mandino, 1923-1996, American Motivational Author and Speaker
CF History Clip:
Greg Glassman, a former gymnast, created the CrossFit training methodology in the 1980s. The program gained the attention of various military and law enforcement agencies. In 1995, Glassman was hired to train the Santa Cruz, CA police department. The first CrossFit gym opened in Santa Cruz in 1995. The CrossFit website, launched in 2001, now includes an extensive video library of exercise demonstrations and a very active discussion forum.
The number of CrossFit-affiliated gyms has grown from 18 in 2005 to over 1,500 in 2009, with 500 more affiliation requests pending. According to Canada's Business News Network, CrossFit is "one of the fastest growing fitness movements on the planet."
To all of you that pushed through the Curtis P/Burpee WOD...Good job!
"Failure is not an option"
See you Friday!
Janice and Jay
Day 47 of the "100 day burpee challenge"
For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups
Do everything without complaining or arguing, so that you may become blameless and pure, children of God without fault in a crooked and depraved generation, in which you shine like stars in the universe as you hold out the word of life—in order that I may boast on the day of Christ that I did not run or labor for nothing.
Philippians 2:14-16
Always do your best. What you plant now, you will harvest later.
– Og Mandino, 1923-1996, American Motivational Author and Speaker
CF History Clip:
Greg Glassman, a former gymnast, created the CrossFit training methodology in the 1980s. The program gained the attention of various military and law enforcement agencies. In 1995, Glassman was hired to train the Santa Cruz, CA police department. The first CrossFit gym opened in Santa Cruz in 1995. The CrossFit website, launched in 2001, now includes an extensive video library of exercise demonstrations and a very active discussion forum.
The number of CrossFit-affiliated gyms has grown from 18 in 2005 to over 1,500 in 2009, with 500 more affiliation requests pending. According to Canada's Business News Network, CrossFit is "one of the fastest growing fitness movements on the planet."
To all of you that pushed through the Curtis P/Burpee WOD...Good job!
"Failure is not an option"
See you Friday!
Janice and Jay
Wednesday, November 4, 2009
Thursday November 5, 2009
CF - 864 Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Day 46 of the “100 burpee challenge”
For Time:
50 Curtis P'S -3 burpees every minute
3.2.1. GO!
Fight Gone Bad November 14, 2009 @ 8:30a.m.
$20.00 to enter (money goes to Tim Mann fundraiser)
please sign up at CrossFit864 :checks made to Tim Mann
Fundraiser Fund
exercises are:
Wall Ball -10 ft target
SDHP (75lb)
Box Jumps
Push Press
Burpees (sub for rowing)
Psalm 4 (The Message)
A David Psalm 1 When I call, give me answers. God, take my side! Once, in a tight place, you gave me room; Now I'm in trouble again: grace me! hear me! 2 You rabble—how long do I put up with your scorn? How long will you lust after lies? How long will you live crazed by illusion? 3 Look at this: look Who got picked by God! He listens the split second I call to him. 4-5 Complain if you must, but don't lash out. Keep your mouth shut, and let your heart do the talking. Build your case before God and wait for his verdict. 6-7 Why is everyone hungry for more? "More, more," they say. "More, more." I have God's more-than-enough, More joy in one ordinary day 7-8 Than they get in all their shopping sprees. At day's end I'm ready for sound sleep, For you, God, have put my life back together.
You can close your eyes to reality but not to memories.
Stanislaw J. Lec
Thanks for a great week. Keep the pr's and results coming. So proud of all
of you. Set your goal. You can make it happen!
Jay and Janice
Day 46 of the “100 burpee challenge”
For Time:
50 Curtis P'S -3 burpees every minute
3.2.1. GO!
Fight Gone Bad November 14, 2009 @ 8:30a.m.
$20.00 to enter (money goes to Tim Mann fundraiser)
please sign up at CrossFit864 :checks made to Tim Mann
Fundraiser Fund
exercises are:
Wall Ball -10 ft target
SDHP (75lb)
Box Jumps
Push Press
Burpees (sub for rowing)
Psalm 4 (The Message)
A David Psalm 1 When I call, give me answers. God, take my side! Once, in a tight place, you gave me room; Now I'm in trouble again: grace me! hear me! 2 You rabble—how long do I put up with your scorn? How long will you lust after lies? How long will you live crazed by illusion? 3 Look at this: look Who got picked by God! He listens the split second I call to him. 4-5 Complain if you must, but don't lash out. Keep your mouth shut, and let your heart do the talking. Build your case before God and wait for his verdict. 6-7 Why is everyone hungry for more? "More, more," they say. "More, more." I have God's more-than-enough, More joy in one ordinary day 7-8 Than they get in all their shopping sprees. At day's end I'm ready for sound sleep, For you, God, have put my life back together.
You can close your eyes to reality but not to memories.
Stanislaw J. Lec
Thanks for a great week. Keep the pr's and results coming. So proud of all
of you. Set your goal. You can make it happen!
Jay and Janice
Tuesday, November 3, 2009
Wednesday November 4, 2009
CF 864 - Today's schedule: Note new morning time:
5:15a.m. / 9:00a.m.
Please make note of the new afternoon schedule. Check the blog a few days back. Thanks for your help with this.
Day 45 of the "100 burpee challenge"
For Time:
10 rounds of:
10 deadlifts (185/95)
150 meter run (hard and fast!)
3.2.1. go!
If you confess with your mouth, "Jesus is Lord," and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved. As the Scripture says, "Anyone who trusts in him will never be put to shame." For there is no difference between Jew and Gentile—the same Lord is Lord of all and richly blesses all who call on him, for, "Everyone who calls on the name of the Lord will be saved."
Romans 10:9-13
Build up your weaknesses until they become your strong points.
- Knute Rockne, 1888-1931, American Football Coach
What are your weaknesses? It doesn't always have to be a physical weakness. We all have our struggles and many times we get so consumed with the stress of our own daily routines that we don't even realize that the person next to us really needs a little support. Put the needs of someone else ahead of yours today. Offer your support to a friend. Now, back to the physical weaknesses - get in the gym and set a goal to conquer and crush that weakness today!
“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we can do everything we both don’t do better than you can. Not very humble, I know, but true.”
–Coach Glassman
To summarize - Coach Glassman is making reference to specialized training and to the fact that CrossFitters combine every aspect of fitness into our routines. How many runners do you know that can squat or deadlift any amount of weight...not to mention one pull-up. How many weightlifters (strictly lift weights) do you know that can even run around the block? Not many! That's what separates CrossFit from every other approach to fitness. We might not be the fastest or strongest but we excel in our approach to overall fitness. This reminds me of a saying that I read somewhere that stuck in my mind ...."Hey dude I know you can lift that weight but can you do it with a heart rate of 190?"
Recipe:
http://www.marksdailyapple.com/primal-meatballs/
If you make these meatballs bring us a couple to the gym!
Have a great day
Be Strong!
Jay and Janice
5:15a.m. / 9:00a.m.
Please make note of the new afternoon schedule. Check the blog a few days back. Thanks for your help with this.
Day 45 of the "100 burpee challenge"
For Time:
10 rounds of:
10 deadlifts (185/95)
150 meter run (hard and fast!)
3.2.1. go!
If you confess with your mouth, "Jesus is Lord," and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved. As the Scripture says, "Anyone who trusts in him will never be put to shame." For there is no difference between Jew and Gentile—the same Lord is Lord of all and richly blesses all who call on him, for, "Everyone who calls on the name of the Lord will be saved."
Romans 10:9-13
Build up your weaknesses until they become your strong points.
- Knute Rockne, 1888-1931, American Football Coach
What are your weaknesses? It doesn't always have to be a physical weakness. We all have our struggles and many times we get so consumed with the stress of our own daily routines that we don't even realize that the person next to us really needs a little support. Put the needs of someone else ahead of yours today. Offer your support to a friend. Now, back to the physical weaknesses - get in the gym and set a goal to conquer and crush that weakness today!
“We do your stuff nearly as well as you do, you can’t do ours very well at all, and we can do everything we both don’t do better than you can. Not very humble, I know, but true.”
–Coach Glassman
To summarize - Coach Glassman is making reference to specialized training and to the fact that CrossFitters combine every aspect of fitness into our routines. How many runners do you know that can squat or deadlift any amount of weight...not to mention one pull-up. How many weightlifters (strictly lift weights) do you know that can even run around the block? Not many! That's what separates CrossFit from every other approach to fitness. We might not be the fastest or strongest but we excel in our approach to overall fitness. This reminds me of a saying that I read somewhere that stuck in my mind ...."Hey dude I know you can lift that weight but can you do it with a heart rate of 190?"
Recipe:
http://www.marksdailyapple.com/primal-meatballs/
If you make these meatballs bring us a couple to the gym!
Have a great day
Be Strong!
Jay and Janice
Monday, November 2, 2009
Tuesday November 3, 2009
CrossFit 864 - Today's Schedule: NOTE new afternoon times. 5:15a.m./8:00a.m. assessment /9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Day 44 of the "100 burpee challenge"
AMRAP in 20 minutes:
5 squats
10 push ups
15 box jumps
Great workout on Monday, lot of great people, PR's set and new goals reached! What a way to start off a new week. That's what makes the CrossFit community so different than any other fitness group that I have ever seen. It is so awesometo see everyone get excited when the person beside them exceeds.
If you have not seen the new schedule please check out yesterdays blog post. Thanks for your help with this!
Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted. Carry each other's burdens, and in this way you will fulfill the law of Christ. If anyone thinks he is something when he is nothing, he deceives himself. Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else, for each one should carry his own load.
Day 44 of the "100 burpee challenge"
AMRAP in 20 minutes:
5 squats
10 push ups
15 box jumps
Great workout on Monday, lot of great people, PR's set and new goals reached! What a way to start off a new week. That's what makes the CrossFit community so different than any other fitness group that I have ever seen. It is so awesometo see everyone get excited when the person beside them exceeds.
If you have not seen the new schedule please check out yesterdays blog post. Thanks for your help with this!
Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted. Carry each other's burdens, and in this way you will fulfill the law of Christ. If anyone thinks he is something when he is nothing, he deceives himself. Each one should test his own actions. Then he can take pride in himself, without comparing himself to somebody else, for each one should carry his own load.
Galatians 6:1-5
It is awfully important to know what is and what is not your business. Gertrude Stein, 1874-1946, American Writer
“…Glucagon is critical for inslulin sensitivity. You need significant amounts of glucagon to be released consistently. In other works eating protein at every meal in order to normalize insulin levels. This needs to be a dense protein source. Find something that was living, and had a face and a soul, kill it and bring it’s essence into your person.” -Robb Wolf, nutrition guru
Specialize in nothing. Excel in everything - CrossFit
Paleo Recipe from: www.livingpaleo.com
Sweet Potato, Bacon and Egg Salad - Ingredients:
2/3 cup diced sweet potato
2 eggs
2 rashes of bacon, diced using meat only
1tbs oil
4tbs dill, finely chopped
2tbs mayonnaise
2tbs lemon juice
Instructions
Boil eggs in water for 4-6minutes. Peel and dice eggs.
Boil sweet potato for 4-5minutes or until cooked through.
Place a frying pan on medium-high heat, add olive oil and bacon and fry until browned and slightly crunchy.
In a small bowl, combine dill, mayonnaise and lemon juice.
Place eggs, sweet potato, bacon and mayonnaise sauce into a medium size serving bowl. Combine well.
Serve.
Have a great day!
Janice and Jay
Sunday, November 1, 2009
Monday, November 2, 2009
CrossFit 864 - Today's Schedule: NOTE new afternoon times.
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Effective November 1 - workouts will start every hour as listed above. All workouts will start together with a group warm-up and a review of the exercises in the WOD. With the size of the groups growing this schedule will help us keep the workouts structured and will allow us to provide proper coaching and assistance during each workout. Only one group will be training during the scheduled hour session and no other workouts will start until that group is finished. This will help us from all aspects - including safety to being able to provide enough equipment for each group.
We will provide childcare during the 5:15p.m. group only. We love children and love to see them having fun but we hate the thought of them getting hurt. As parents we know that it is really helpful to be able to bring your children to the gym with you and we ask you to help us by making sure that they stay in the designated area and not on any equipment and not in the workout area. We are not able to see everything that goes on but have been told that there have been some really close calls as children have ran past or under a heavy kettlebell or barbell. I do not know of any fitness center that allows children in the weight room. It will be no fun for any of us if a child is injured so please help us with this. Thank you!
Day 43 of the 100 Burpee Challenge
Today's WOD:
50 Kettlebell Swings (53/35)
200 Meter Run
35 Kettlebell Swings
400 Meter Run
20 Kettlebell Swings
800 Meter Run
Do not be deceived: God cannot be mocked. A man reaps what he sows. The one who sows to please his sinful nature, from that nature will reap destruction; the one who sows to please the Spirit, from the Spirit will reap eternal life. Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Therefore, as we have opportunity, let us do good to all people, especially to those who belong to the family of believers.
-Galatians 6:7-10
A real friend is one who walks in when the rest of the world walks out.
- Walter Winchell, 1897-1972, American Newspaper and Radio Commentator
Congrats again to all of the CrossFitters that came out and ran the 5k on Saturday! Once again, more PR's to list on the whiteboard...gotta add another board soon. Keep pushing and we will make room for you to list them! All I can say is Hoo-rah!
Ooh-rah (also spelled Urah or Hoo-rah) is a spirited cry common to United States Marines since the mid-20th century. It is comparable to the Hooah cry used in the Army or Hooyah by the Navy SEALs. It is most commonly used to respond to a verbal greeting or as an expression of enthusiasm.
In 1953 or 1954, while on a conditioning run, former Sergeant Major of the Marine Corps John R. Massaro, while serving as company Gunnery Sergeant of 1st Amphibious Reconnaissance Battalion, simulated the "Dive" horn sound "AARUGHA!" as part of the cadence. Legend has it, he took it with him when he went to serve as an instructor at the Drill Instructor school at Marine Corps Recruit Depot San Diego. He there passed it on to the Drill Instructor students and they, in turn, passed it on to their recruits where it eventually and naturally became a part of the Recon cadence, and thereafter infiltrated Recon Marine lexicon. Over time, "AARUGHA!" morphed into the shorter, simpler "Oorah!" Today, the official Marine Corps Training Reference Manual on the history of Marine Recon is titled "AARUGHA!"
See you Monday....
Be Strong!
Janice and Jay
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