CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m./12:30p.m. (heavy)/4:30p.m./5:00p.m./5:30p.m/6:00p.m./
6:30p.m. (assessment with Jay Long)
Day 11 of the "100 Burpee Challenge"
"Cindy"
AMRAP in 20 minutes:
5 pull ups
10 push ups
15 squats
or
"Mary"
AMRAP in 20 mintues
5 hand stand push ups
10- 1 legged squats
15 pull ups
3.2.1 GO!
Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.
Hebrews 12:1
The past is an illusion. You must learn to live in the presentand accept yourself for what you are now. What you lack in flexibility andagility you must make up with knowledge and constant practice.
-Bruce Lee
BBQ's chicken thighs and zucchini
Marinade chicken thighs in:
1 C white wine
3 T lemon juice
2 T chopped oregano
2 T chopped thyme
2 cloves minced garlic
1 tsp onion powder
Marinate for at least 4-6 hours. BBQ to your liking and serve with a side of steamed zucchini. This meal is about 3 Zone blocks. Take the skin off the thighs to cut the fat a little more and enjoy!
Sweet Potato-Apple Compote With Pork Loin
By Robb Wolf
So this one is NOT low-carb but it does work for paleo-diet/gluten free cooking. I absolutely LOVE this meal and it is the perfect answer to the endurance athlete (or anyone) who asks “how do I get carbs on Paleo?” Gee-whizz, lets think here…fruit, tubers such as yams, sweet potatoes, turnips.
For the compote, peel and cube the sweet potatoes into approximately equal sizes. The intention here is to cut things a uniform size for even cooking. Core your apples and cut them into 1/4’s. Throw the whole mess in a pyrex cooking dish with a lid (or cover with foil) and cook for 45min-1hr at 350*F.
While that is cooking brown your pork loin in a pan with olive oil or coconut oil. Sear and brown each side then cook each side on medium for 10 min.
This is delicious served hot or cold. Garnish the compote with cinnamon and you are set. Can you say post workout carb repletion!
Intensity in your WOD's
CrossFit Programming is Constantly Varied, Functional Movements done at High Intensity. Here is the High Intensity part - In the triathlon and running world intensity is measured by heart rate. Power lifters and body builders measure intensity by how red their faces get and weekend warriors measure intensity by how much they sweat. The truth is that all of these factors are merely correlates of intensity, they are not actually intensity. Intensity is EXACTLY equal to Power. Power is work/time, or doing more in less time. If you can to 30 squats in 60 seconds, think how much more intensity you would have to train with to get 60 squats in 60 seconds. This is why most of our workouts have a time component, prescribed weight and reps. With these 3 factors we can monitor the intensity of our workouts and try to improve every training session. Another note on Intensity...Of all the factors associated with your training (the program, exercises, length of workouts, frequency of workouts), Intensity is has the greatest effect on results. Train hard and you'll see results. We can program the workout, motivate and encourage you to work hard and push past the point where you wanted to quit but only you can increase the intensity by working as hard as you can.
Have a great day and remember that "Real Fitness is Earned"
Jay and Janice
Wednesday, September 30, 2009
Tuesday, September 29, 2009
Wednesday September 30, 2009
CF 864 - WOD- 9a.m. only
Day 10 of the "100 burpee challenge"
Overhead walking lunges with dbells
-50 Abmat sit-ups
Lunge with weight between legs on each lunge
-100 flutter kicks
Bear crawls
-100 mountain climbers
farmers walk with weight
-50 Abmat sit-ups
3-2-1 GO!
“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
Losers quit when they're tired. Winners quit when they've won.
Paleo / Low Carb Recipe:
Broccoli Basil Scramble - by Robb Wolf
The scramble has some interesting characteristics: 2lbs of broccoli, 8 eggs and a giant wad of basil. I think Nicki and i had more green vegetable matter in this one meal than most vegetarians have in a week. I added in some apple wood smoked bacon to avoid green food overload! The recipe was super simple:
Rinse the broccoli and dice finely. Head, stem, the whole works. Saute in a pan on high for ~5 min or until broccoli is al dente. While the broccoli cooks take a giant wad of fresh basil and chop it finely. Stem, leaves…again the whole works. throw this into a bowl with 8-12 scrambled eggs. Mix thoroughly and then add to the broccoli. Turn the concoction frequently and cook thoroughly. Serve with espresso and bacon. YUM!
This was a quick, delicious breakfast that provided loads of vitamins, minerals, fiber, protein, antioxidants etc. Low carb does not mean no vegetable matter and good food is NOT time intensive.
Call it CrossFit
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.
~Jane Howard
Have a great day!
Janice and Jay
Day 10 of the "100 burpee challenge"
Overhead walking lunges with dbells
-50 Abmat sit-ups
Lunge with weight between legs on each lunge
-100 flutter kicks
Bear crawls
-100 mountain climbers
farmers walk with weight
-50 Abmat sit-ups
3-2-1 GO!
“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
Losers quit when they're tired. Winners quit when they've won.
Paleo / Low Carb Recipe:
Broccoli Basil Scramble - by Robb Wolf
The scramble has some interesting characteristics: 2lbs of broccoli, 8 eggs and a giant wad of basil. I think Nicki and i had more green vegetable matter in this one meal than most vegetarians have in a week. I added in some apple wood smoked bacon to avoid green food overload! The recipe was super simple:
Rinse the broccoli and dice finely. Head, stem, the whole works. Saute in a pan on high for ~5 min or until broccoli is al dente. While the broccoli cooks take a giant wad of fresh basil and chop it finely. Stem, leaves…again the whole works. throw this into a bowl with 8-12 scrambled eggs. Mix thoroughly and then add to the broccoli. Turn the concoction frequently and cook thoroughly. Serve with espresso and bacon. YUM!
This was a quick, delicious breakfast that provided loads of vitamins, minerals, fiber, protein, antioxidants etc. Low carb does not mean no vegetable matter and good food is NOT time intensive.
Call it CrossFit
Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.
~Jane Howard
Have a great day!
Janice and Jay
Monday, September 28, 2009
Tuesday September 29, 2009
CrossFit 864 - Today's Schedule:
5:15a.m./8:00a.m. - scheduled assessments with Jay L. / 9:00a.m./ 4:30p.m./5:00p.m./5:30p.m./ 6:00p.m.
Day 9 for the "100 burpee challenge" Make Gunny proud!
3.2.1. GO!
“The man without the Spirit does not accept the things that come from the Spirit of God, for they are foolishness to him, and he cannot understand them, because they are spiritually discerned.”- 1 Corinthians 2:14
Winning isn't everything, but wanting to win is.
-Vince Lombardi
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What Is The Problem With High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
The Caveman or Paleolithic Model For Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
5:15a.m./8:00a.m. - scheduled assessments with Jay L. / 9:00a.m./ 4:30p.m./5:00p.m./5:30p.m./ 6:00p.m.
Day 9 for the "100 burpee challenge" Make Gunny proud!
WOD - For Time:
400 meter run
200 KBS (Kettlebell Swing)
400 meter run3.2.1. GO!
“The man without the Spirit does not accept the things that come from the Spirit of God, for they are foolishness to him, and he cannot understand them, because they are spiritually discerned.”- 1 Corinthians 2:14
Winning isn't everything, but wanting to win is.
-Vince Lombardi
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What Is The Problem With High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
The Caveman or Paleolithic Model For Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
Grilled Pork Chops
¼ cup fresh lemon juice
2 tablespoons canola oil
3 garlic minced garlic cloves
¼ teaspoon ground thyme
¼ teaspoon black pepper
¼ teaspoon dried oregano
6 lean pork chops, one inch thick and trimmed of all visible fat
In a shallow pan blend all ingredients except the pork. Add pork chops and cover and refrigerate overnight. Grill chops over hot coals for 15-20 minutes per side or until done, while frequently basting chops with marinade.
Barbequed Venison Steaks with Herbs
4 venison steaks (4 ounces each)
2 tablespoons chopped rosemary
2 tablespoons chopped garlic
2 tablespoons chopped thyme
1/8 cup olive oil
1/8 cup olive oil
Fresh ground pepper to taste
Make a marinade by combining the oils and herbs in a mixing bowl. Marinate the venison for four hours in a refrigerator, covered. Remove the steaks from the marinade and shake off excess oil. Place the steaks on the grill and season with pepper and frequently brush with marinade. Cook the meat for about 2-4 minutes per side until it is done to the desired state.
Great job to those who did the wod on Monday! If it looked easy when you read it on the blog or on the whiteboard.....Welcome to CrossFit! Those are usually the ones that kick you in the behind! That's what keeps it fun.
Have a great day!
3-2-1-Go!
Janice and Jay
Sunday, September 27, 2009
Monday September 28, 2009
CrossFit 864 - Today's Schedule:
9:00a.m./12:30p.m (heavy only)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 8 of the "100 burpee challenge"
Dynamic Range of Motion Work
Warmup on white board
WOD
Run 1 mile
50 Thrusters (75/45)
50 Horizontal Rows (on rings)
“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”
Matthew 6:33
For those who will fight bravely and not yield, there is triumphant victory over all the dark things of life.
-James Allen
Gluten Free Almond Butter Blondies
1 (16) ounce jar creamy roasted almond butter
1 cup agave nectar
2 eggs
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate 73%
In a large bowl, with a hand blender, mix almond butter until creamy
Mix in agave and eggs
Add salt and baking soda
Mix well with hand blender until all ingredients are thoroughly combined
Mix half of the chocolate into the batter
Pour batter into a well greased 9 x 13 inch pyrex baking dish
Scatter the other half of the chocolate on top of the batter
Bake at 325° for 35 minutes
Serve
Serves 24
We don't use machines - we make them!
CrossFit
We hope that Monday is the start of a great week for you.
Dont run from your weakness, conquer it!
3-2-1-G0...
Jay & Janice
9:00a.m./12:30p.m (heavy only)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 8 of the "100 burpee challenge"
Dynamic Range of Motion Work
Warmup on white board
WOD
Run 1 mile
50 Thrusters (75/45)
50 Horizontal Rows (on rings)
“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”
Matthew 6:33
For those who will fight bravely and not yield, there is triumphant victory over all the dark things of life.
-James Allen
Gluten Free Almond Butter Blondies
1 (16) ounce jar creamy roasted almond butter
1 cup agave nectar
2 eggs
½ teaspoon celtic sea salt
1 teaspoon baking soda
1 cup dark chocolate 73%
In a large bowl, with a hand blender, mix almond butter until creamy
Mix in agave and eggs
Add salt and baking soda
Mix well with hand blender until all ingredients are thoroughly combined
Mix half of the chocolate into the batter
Pour batter into a well greased 9 x 13 inch pyrex baking dish
Scatter the other half of the chocolate on top of the batter
Bake at 325° for 35 minutes
Serve
Serves 24
We don't use machines - we make them!
CrossFit
We hope that Monday is the start of a great week for you.
Dont run from your weakness, conquer it!
3-2-1-G0...
Jay & Janice
Saturday, September 26, 2009
Sunday, September 27 2009
CrossFit 864 - Rest Day
Day 7 of the "100 burpee challenge"
Great job to all of you that came out and pushed through Fight Gone Bad on Saturday morning!
We hope that all of you have a great Sunday and are able to get a little rest and get the opportunity to spend plenty of quality family time together.
By wisdom the LORD laid the earth's foundations, by understanding he set the heavens in place; by his knowledge the deeps were divided, and the clouds let drop the dew. My son, preserve sound judgment and discernment, do not let them out of your sight; they will be life for you, an ornament to grace your neck.
Then you will go on your way in safety, and your foot will not stumble; when you lie down, you will not be afraid; when you lie down, your sleep will be sweet.
Have no fear of sudden disaster or of the ruin that overtakes the wicked, for the LORD will be your confidence and will keep your foot from being snared.
Then you will go on your way in safety, and your foot will not stumble; when you lie down, you will not be afraid; when you lie down, your sleep will be sweet.
Have no fear of sudden disaster or of the ruin that overtakes the wicked, for the LORD will be your confidence and will keep your foot from being snared.
Proverbs 3:19-26
Fear imprisons, faith liberates; fear paralyzes, faith empowers; fear disheartens, faith encourages; fear sickens, faith heals; fear makes useless, faith makes serviceable.
-Harry Emerson Fosdick
See you Monday!
Jay & Janice
Friday, September 25, 2009
Saturday, September 26, 2009
CrossFit 864 - Today's Schedule: 8:30a.m. workout
WOD
"FGB" 864 Style (w/o rower)
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.
The stations are:
Wall-ball - 20 lb. ball 10 ft target (Reps)
Sumo deadlift high-pull 75 lbs Reps)
Box jump - 20 inch (Reps)
Push-press - 75 lbs (Reps)
Burpees - subbed for row
Scaled weights on whiteboard
The Fight Gone Bad is a CrossFit benchmark “Workout Of the Day”, first devised to provide the MMA athlete with a conditioning circuit made to mimic 3X5 minute rounds in the Octagon.
Several years ago CrossFit chose this brutal heart pounding benchmark workout as the core of a now annual event. This season marks the 4th year of the Fight Gone Bad fundraiser/event, benefiting the Wounded Warriors Project and Athletes For A Cure (Prostate Cancer Foundation).
http://www.fgb4.org/
http://www.facebook.com/pages/Fight-Gone-Bad-IV/41213623933
Wounded Warrior Project
Athletes For a Cure Blog
http://www.youtube.com/watch?v=Pb_xFult2N8
Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will make your paths straight.
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 3:5-8
"Strong people are harder to kill than weak people, and are more useful in general."
– Mark Rippetoe
Apple Caveman Cookies:
Ingredients
- 1 granny smith apple de-seeded
- 1 cup almonds (or other nut)
- 1/2 cup shredded unsweetened coconut
- 1 teaspoon evoo (extra virgin olive oil)
- 1 Egg
Directions:
1. Combine all ingredients except for egg in a food processor and pulse.
2. Mix in egg.
3. Form into patties. (I made 5 per batch)
4. Bake at 350 degrees until done. (Mine took 45 minutes)
Add: Apple / Strawberry, Apple / Blueberry or Other Fruit:- Add in 1/2 cup of berries for pulse. They would be pretty good with a dash of cinnamon or nutmeg as well.
Hope to see all of you for "FGB" Saturday morning. This workout will be going on in CrossFit Affiliates around the world today. Next year we will plan on CF864 participating in the event as part of the fundraiser for Wounded Warriors. Check out the attached links and the CrossFit FGB video link with an explanation of this workout.
There's fit-and then there's CrossFit! It never gets easier you just get better.
Are you working as hard as you can? Only you can answer that question.
Have a great weekend! And we hope that you get lots of quality family time together.
3-2-1-Go.....Get Some!
Jay & Janice
WOD
"FGB" 864 Style (w/o rower)
The CrossFit workout is ‘Fight Gone Bad.’ In this workout you spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.
The stations are:
Wall-ball - 20 lb. ball 10 ft target (Reps)
Sumo deadlift high-pull 75 lbs Reps)
Box jump - 20 inch (Reps)
Push-press - 75 lbs (Reps)
Burpees - subbed for row
Scaled weights on whiteboard
The Fight Gone Bad is a CrossFit benchmark “Workout Of the Day”, first devised to provide the MMA athlete with a conditioning circuit made to mimic 3X5 minute rounds in the Octagon.
Several years ago CrossFit chose this brutal heart pounding benchmark workout as the core of a now annual event. This season marks the 4th year of the Fight Gone Bad fundraiser/event, benefiting the Wounded Warriors Project and Athletes For A Cure (Prostate Cancer Foundation).
http://www.fgb4.org/
http://www.facebook.com/pages/Fight-Gone-Bad-IV/41213623933
Wounded Warrior Project
Athletes For a Cure Blog
http://www.youtube.com/watch?v=Pb_xFult2N8
Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will make your paths straight.
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 3:5-8
"Strong people are harder to kill than weak people, and are more useful in general."
– Mark Rippetoe
Apple Caveman Cookies:
Ingredients
- 1 granny smith apple de-seeded
- 1 cup almonds (or other nut)
- 1/2 cup shredded unsweetened coconut
- 1 teaspoon evoo (extra virgin olive oil)
- 1 Egg
Directions:
1. Combine all ingredients except for egg in a food processor and pulse.
2. Mix in egg.
3. Form into patties. (I made 5 per batch)
4. Bake at 350 degrees until done. (Mine took 45 minutes)
Add: Apple / Strawberry, Apple / Blueberry or Other Fruit:- Add in 1/2 cup of berries for pulse. They would be pretty good with a dash of cinnamon or nutmeg as well.
Hope to see all of you for "FGB" Saturday morning. This workout will be going on in CrossFit Affiliates around the world today. Next year we will plan on CF864 participating in the event as part of the fundraiser for Wounded Warriors. Check out the attached links and the CrossFit FGB video link with an explanation of this workout.
There's fit-and then there's CrossFit! It never gets easier you just get better.
Are you working as hard as you can? Only you can answer that question.
Have a great weekend! And we hope that you get lots of quality family time together.
3-2-1-Go.....Get Some!
Jay & Janice
Thursday, September 24, 2009
September 25, 2009
CF864 - Today's schedule:
4:00p.m / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.
Day 5 of the burpee challenge! Do those 5 burpees!
Warm-up
WOD for time:
50 KBS
10 AbMat Sit-ups
40 KBS
20 AbMat Sit-ups
30 KBS
30 AbMat Sit-ups
20 KBS
40 AbMat Sit-ups
10 KBS
50 AbMat Sit-ups
3-2-1 GO!
So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
Hebrews 10:35-36
Everyone has limits on the time they can devote to exercise, and cross-training simply gives you the best return on your investment--balanced fitness with minimum injury risk and maximum fun."
-Paula Newby-Fraser
She won the Ironman World Championship in Hawaii 8 times in 1986, 1988-1989, 1991-1994, and 1996. She is also referred to as "The Queen of Kona".
Paleo Recipe
Chipotle Orange Chicken
1 whole chicken
3 cloves garlic, pressed
tablespoon herbes de provence
¼ cup agave nectar1 teaspoon celtic sea salt
1 tablespoon chipotle chile
1 cup orange juice, freshly squeezed
Rinse chicken and pat dry with a paper towel
Place chicken in an 9 x 13 pyrex baking dish
In a small bowl, combine garlic, herbes de provence, agave, salt and chipolte
Rub mixture onto chicken
Pour orange juice over chicken
Marinate chicken in the refrigerator, time permitting for up to 3 hours
Bake at 350° for 1.5 to 2 hours
Serve
See you Friday...
3-2-1-Go!
Jay and Janice
4:00p.m / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.
Day 5 of the burpee challenge! Do those 5 burpees!
Warm-up
WOD for time:
50 KBS
10 AbMat Sit-ups
40 KBS
20 AbMat Sit-ups
30 KBS
30 AbMat Sit-ups
20 KBS
40 AbMat Sit-ups
10 KBS
50 AbMat Sit-ups
3-2-1 GO!
So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
Hebrews 10:35-36
Everyone has limits on the time they can devote to exercise, and cross-training simply gives you the best return on your investment--balanced fitness with minimum injury risk and maximum fun."
-Paula Newby-Fraser
She won the Ironman World Championship in Hawaii 8 times in 1986, 1988-1989, 1991-1994, and 1996. She is also referred to as "The Queen of Kona".
Paleo Recipe
Chipotle Orange Chicken
1 whole chicken
3 cloves garlic, pressed
tablespoon herbes de provence
¼ cup agave nectar1 teaspoon celtic sea salt
1 tablespoon chipotle chile
1 cup orange juice, freshly squeezed
Rinse chicken and pat dry with a paper towel
Place chicken in an 9 x 13 pyrex baking dish
In a small bowl, combine garlic, herbes de provence, agave, salt and chipolte
Rub mixture onto chicken
Pour orange juice over chicken
Marinate chicken in the refrigerator, time permitting for up to 3 hours
Bake at 350° for 1.5 to 2 hours
Serve
See you Friday...
3-2-1-Go!
Jay and Janice
Wednesday, September 23, 2009
Thursday September 24, 2009
CF864 - Today's schedule:
5:15a.m. / 9:00a.m. / 12:30p.m.(heavy wod) / 4:30p.m. / 5;00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m.(assessment only - J. Long)
Day 4 of the "100 Burpee Challenge"
Warmup - on whiteboard
WOD
-800 meter run
tabata squats
-800 meter run
50 lunges with weight (25 each leg)
3-2-1 GO!
We also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us.
Romans 5:3-5
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice"
-Mark Rippetoe (CrossFit Barbell Coach)
The paleo diet, or the caveman diet, can be daunting at first when you see all the restricted foods. No grains, no sugar, no salt, no dairy. So what does that leave? Well, it leaves a whole lot, actually. You got practically every kind of meat imaginable, including seafood. All manner of vegetables and fruit. You have your nuts and herbs. Though dairy is excluded, eggs are acceptable.
When you compare the paleo diet with most strict raw vegan diets, you're in culinary paradise. Since meat's allowed and is a significant food staple, you're able to make a wide range of fantastic soups and stews. If you're coming off a radical vegan diet, you'll be overwhelmed by the flavors the paleo plan has to offer.
To recap, here's what's off limits on the paleo diet:
All grains (barley, wheat, oat, corn, rice, etc)
Dairy
Salt
Sugar
Potatoes
Legumes (yep, sorry, all beans)
Processed food of any kind
A good rule of thumb is if a caveman or primitive hunter-gatherer didn't have access to it, then it's off the menu.
Paleo Recipe:
Saute'ed Pork Chops with Italian Salsa
Tired of the mess, smoke, and grease from cooking pork chops in a skillet? Try cooking them this way. More tender, moist and almost impossible to burn.
2 tablespoons olive oil
6 pork chops, trimmed of fat
pinch of pepper
pinch of paprika
pinch of thyme
Using a deep skillet or sauté pan, place oil in bottom, and add pork chops to pan. Then add water so that chops are approximately submerged ¾ in solution. Turn up heat to a low simmer. Sprinkle spices over the top of the chops, then cover pan and allow chops to slowly cook. When the chops are cooked at least half way through, (moisture will be forced out the top of the chops), turn over, (bottom side up). Then sprinkle more spices over the chops and recover.
Italian Salsa:
1 diced tomato
½ cup finely diced onions
1 cup chopped mushrooms
4 garlic cloves, minced/crushed
2 tablespoons olive oil
½ teaspoon crushed oregano
While chops are cooking, combine tomato, onion, mushroom, garlic and oil in covered sauté pan, and allow to simmer over medium heat stirring occasionally. Once the onions are softened, remove cover and allow mixture to reduce and thicken while stirring occasionally.Once chops are done, plate them with the Italian Salsa either over the top, or on the side.
"What is Fitness?"
CrossFit deliberately attempts to optimize an athlete's fitness levels across ALL 10 general physical abilities:
1-Cardiorespiratory Endurance
2-Strength
3-Stamina
4-Flexibility
5-Power
6-Speed
7-Agility
8-Accuracy
9-Coordination
10-Balance
See you Thursday!
3-2-1-Go! then Go again!
Janice & Jay
5:15a.m. / 9:00a.m. / 12:30p.m.(heavy wod) / 4:30p.m. / 5;00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m.(assessment only - J. Long)
Day 4 of the "100 Burpee Challenge"
Warmup - on whiteboard
WOD
-800 meter run
tabata squats
-800 meter run
50 lunges with weight (25 each leg)
3-2-1 GO!
We also rejoice in our sufferings, because we know that suffering produces perseverance; perseverance, character; and character, hope. And hope does not disappoint us, because God has poured out his love into our hearts by the Holy Spirit, whom he has given us.
Romans 5:3-5
"Most of the problems with the bodies and minds of the folks occupying the current culture involve an unwillingness to do anything hard, or anything that they'd rather not do. I applaud your resolve, and I welcome you to the community of people who have decided that EASY will no longer suffice"
-Mark Rippetoe (CrossFit Barbell Coach)
The paleo diet, or the caveman diet, can be daunting at first when you see all the restricted foods. No grains, no sugar, no salt, no dairy. So what does that leave? Well, it leaves a whole lot, actually. You got practically every kind of meat imaginable, including seafood. All manner of vegetables and fruit. You have your nuts and herbs. Though dairy is excluded, eggs are acceptable.
When you compare the paleo diet with most strict raw vegan diets, you're in culinary paradise. Since meat's allowed and is a significant food staple, you're able to make a wide range of fantastic soups and stews. If you're coming off a radical vegan diet, you'll be overwhelmed by the flavors the paleo plan has to offer.
To recap, here's what's off limits on the paleo diet:
All grains (barley, wheat, oat, corn, rice, etc)
Dairy
Salt
Sugar
Potatoes
Legumes (yep, sorry, all beans)
Processed food of any kind
A good rule of thumb is if a caveman or primitive hunter-gatherer didn't have access to it, then it's off the menu.
Paleo Recipe:
Saute'ed Pork Chops with Italian Salsa
Tired of the mess, smoke, and grease from cooking pork chops in a skillet? Try cooking them this way. More tender, moist and almost impossible to burn.
2 tablespoons olive oil
6 pork chops, trimmed of fat
pinch of pepper
pinch of paprika
pinch of thyme
Using a deep skillet or sauté pan, place oil in bottom, and add pork chops to pan. Then add water so that chops are approximately submerged ¾ in solution. Turn up heat to a low simmer. Sprinkle spices over the top of the chops, then cover pan and allow chops to slowly cook. When the chops are cooked at least half way through, (moisture will be forced out the top of the chops), turn over, (bottom side up). Then sprinkle more spices over the chops and recover.
Italian Salsa:
1 diced tomato
½ cup finely diced onions
1 cup chopped mushrooms
4 garlic cloves, minced/crushed
2 tablespoons olive oil
½ teaspoon crushed oregano
While chops are cooking, combine tomato, onion, mushroom, garlic and oil in covered sauté pan, and allow to simmer over medium heat stirring occasionally. Once the onions are softened, remove cover and allow mixture to reduce and thicken while stirring occasionally.Once chops are done, plate them with the Italian Salsa either over the top, or on the side.
"What is Fitness?"
CrossFit deliberately attempts to optimize an athlete's fitness levels across ALL 10 general physical abilities:
1-Cardiorespiratory Endurance
2-Strength
3-Stamina
4-Flexibility
5-Power
6-Speed
7-Agility
8-Accuracy
9-Coordination
10-Balance
See you Thursday!
3-2-1-Go! then Go again!
Janice & Jay
Tuesday, September 22, 2009
Wednesday September 23, 2009
CF864 WOD - 9:00a.m. only
AMRAP 20 minutes:
5 - HSPU
7 - box jumps
9 - SDHP
“Accept one another, then, just as Christ accepted you, in order to bring praise to God.”
- Romans 15:7
"However beautiful the strategy, you should occasionally look at the results."
- Winston Churchill
Day 2 of the 100 burpee challenge and we havent lost anyone yet! Hoorah!
Paleo Cookies Anyone?
Eva T
Ingredients:
1 C almond butter
1 C organic unprocessed brown sugar
1/4 to 1/2 C chopped dried fruit (dates, dried cherries or apricots... or even dark chocolate chips, if it's a cheat day)
1 egg
1 tsp. baking soda
Mix all ingredients together well. Pack each cookie into a tight ball and place on cookie sheet and bake at 325 degrees for 8 minutes.
"I ain't got time to bleed."
- Jesse Ventura from Arnold Schwartzenager's Predator
How hard are you willing to work today? Real Fitness is Earned!
Have a great Wednesday!
3-2-1-Go!
Janice & Jay
AMRAP 20 minutes:
5 - HSPU
7 - box jumps
9 - SDHP
“Accept one another, then, just as Christ accepted you, in order to bring praise to God.”
- Romans 15:7
"However beautiful the strategy, you should occasionally look at the results."
- Winston Churchill
Day 2 of the 100 burpee challenge and we havent lost anyone yet! Hoorah!
Paleo Cookies Anyone?
Eva T
Ingredients:
1 C almond butter
1 C organic unprocessed brown sugar
1/4 to 1/2 C chopped dried fruit (dates, dried cherries or apricots... or even dark chocolate chips, if it's a cheat day)
1 egg
1 tsp. baking soda
Mix all ingredients together well. Pack each cookie into a tight ball and place on cookie sheet and bake at 325 degrees for 8 minutes.
"I ain't got time to bleed."
- Jesse Ventura from Arnold Schwartzenager's Predator
How hard are you willing to work today? Real Fitness is Earned!
Have a great Wednesday!
3-2-1-Go!
Janice & Jay
Monday, September 21, 2009
Tuesday September 22, 2009
Gunny hanging out with CrossFit Greer after "R-21"CrossFit 864 - Today's schedule:
5:15a.m., 9:00a.m., 4:30p.m., 5:00p.m, 5:30p.m, 6:00p.m
"WOD"
For time:
50 pull ups
800 m run
50 push ups
400 m run
50 burpees
200 m run
50 pull ups
800 m run
50 push ups
400 m run
50 burpees
200 m run
50 sit ups
“May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.”
- 2 Corinthians 13:14
"We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
-Jim Rohn
Hooyah! Day 1 of the 100 burpee challenge and everyone made it. Good job...
On a workout like today's with 50 burpees, these will count toward your total for that day ...and no, they dont carry over to the next day! Good try though.
Paleo Recipe
Winter fruit salad
Robb Wolf & Nicki Violetti
Time: 20 minutes
Ingredients: 1 medium blood orange
1 medium ruby red grapefruit
1 medium Fuji apple
1 medium Valencia orange
1 handful of fresh mint
¼ cup pecans Juice from
½ lime
½ tsp cinnamon
Coarsely chop pecans and set aside. Peel orange, blood orange, and grapefruit and separate into slices. The grapefruit will require some extra effort to remove the thick cortex. Chop each slice into fifths and place in bowl. Cut apple into eighths and then cut into smaller bite-sized pieces. Add to bowl. Mince the mint and add to salad. Add pecans, drizzle with lime juice and sprinkle with cinnamon. Mix and enjoy!
Makes ~ 6 Cups
Zone Blocks: Salad contains: 8 blocks carbohydrate, 4 blocks fat
1.5 Cups contains 2 carb blocks and 1 fat block.
Great job to all of you that pushed hard on the shoulder press/push press wod today! Log your weights in your training journal so that you will have an accurate assessment of your strength gains. These workouts help us become stronger which in turn will allow us to work harder when using lighter weights on the metcons - fast paced wods.
Form, Form and more Form - today's wod. Full range of motion.......half reps DO NOT count. Read Sundays blog.
See you Tuesday!
Jay and Janice
Sunday, September 20, 2009
Monday, September 21, 2009
CF864 - Monday, September 21, 2009
Warm-up on white board
WOD
Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push as hard and heavy as you can go today!
Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil's schemes.
Ephesians 6:10-11
"Every day you have to test yourself. If you don't, it's a wasted day."
-Terry Butts, Marine Corps Male Athlete of the Year
Dont forget the "100 Burpee Challenge" starts today!
This is done strictly on the honor system. Grab a partner to help you work through the challenge. You can come to the gym a little early and do them together. If you drop out of the challenge before you reach 100 burpees just let us know so that we can mark your name off the board. On the 100th day we will do them together at the gym as our wod. Sound like fun? Yeah baby! You can still get on the board for day one. If you want to buy in after it starts then do the number of days (burpees) that you missed up to that point and join in.
Congrats to Clay Babb and his wife on the birth of Brooklynn Elizabeth born Friday. 7lbs. 15oz. We know that Clay is a proud dad and mom and baby are doing fine.
Paleo Recipe
Quick Paleo Pankcakes
The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.
Time: 10 minutes
• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil
Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them! Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.
Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks
Note - The only requirements on the pancakes are....If you make these you have to bring us a couple to the gym! Ha-ha.
CrossFit Quotes:
"The cost of regular extended aerobic training is decreased speed, power, and strength."
-Coach Greg Glassman
"You can cry, Just don't act like a baby"
Tabata Squats - When Fran just isn't enough
Blood is replaceable. Sweat is expected. Tears are optional
Looking forward to another great week of CrossFit with all of you.
A little stronger and a little faster!
3-2-1-Go!
Jay and Janice
Warm-up on white board
WOD
Shoulder Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push as hard and heavy as you can go today!
Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil's schemes.
Ephesians 6:10-11
"Every day you have to test yourself. If you don't, it's a wasted day."
-Terry Butts, Marine Corps Male Athlete of the Year
Dont forget the "100 Burpee Challenge" starts today!
This is done strictly on the honor system. Grab a partner to help you work through the challenge. You can come to the gym a little early and do them together. If you drop out of the challenge before you reach 100 burpees just let us know so that we can mark your name off the board. On the 100th day we will do them together at the gym as our wod. Sound like fun? Yeah baby! You can still get on the board for day one. If you want to buy in after it starts then do the number of days (burpees) that you missed up to that point and join in.
Congrats to Clay Babb and his wife on the birth of Brooklynn Elizabeth born Friday. 7lbs. 15oz. We know that Clay is a proud dad and mom and baby are doing fine.
Paleo Recipe
Quick Paleo Pankcakes
The first recipe that I wrote for the Performance Menu was Apple Cinnamon Paleo Pancakes. They were tasty, but a bit cumbersome to cook. I have since perfected a much quicker method, while keeping the flavor.
Time: 10 minutes
• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil
Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them! Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.
Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks
Note - The only requirements on the pancakes are....If you make these you have to bring us a couple to the gym! Ha-ha.
CrossFit Quotes:
"The cost of regular extended aerobic training is decreased speed, power, and strength."
-Coach Greg Glassman
"You can cry, Just don't act like a baby"
Tabata Squats - When Fran just isn't enough
Blood is replaceable. Sweat is expected. Tears are optional
Looking forward to another great week of CrossFit with all of you.
A little stronger and a little faster!
3-2-1-Go!
Jay and Janice
Saturday, September 19, 2009
Sunday, September 20, 2009
CF 864 - Rest Day
Enjoy today spending quality time with your family!
Hooyah to all of you that did the Saturday morning workout! The team workouts are always a lot of fun and it's a mix of the morning groups and afternoons which I think is always good. Hope that all of you are having a great weekend and are getting some good rest for an awesome week of CrossFit wod's...lot of good ones in store so be prepared. Some of you were thrown off by the longer 10 round wod during the week - welcome to CrossFit "Random and Varied" so never get yourself in a rut or mentally unprepared for anything. This is what makes CF so practical because in the real world you have to know that you can handle anything at anytime - no questions asked.
We are going to spend more time working on form, form, form on all exercises before each workout begins so please come in and be ready to spend some time preparing for the wod. If you are doing poor form (incomplete reps - not all the way up, not all the way down, etc....maybe somewhere in between) just to finish the workout please remember that you are only cheating yourself. We would rather see one or two good reps versus twenty sloppy ones! These are NOT effective. Please don't rush in and expect to do a quick workout and sprint out as soon as the clock stops. If you have been CrossFitting for several months we need to spend time working on some of the more technical components and skill work. Be patient, learn some new "stuff" and have fun! We certainly are!
Grace is the very opposite of merit...Grace is not only undeserved favor, but it is favor shown to the one who has deserved the very opposite.
-Harry Ironside
We covenant, as a church in Dorchester, Massachusetts, to reform our families, engaging ourselves to a conscientious care to set up and maintain the worship of God in our homes. And to walk in our homes with perfect hearts. We resolve, in a faithful discharge of all domestic duties in seeking to educate, instruct and charge our little ones and our whole households to seek to keep the ways of the Lord.
A Puritan Church in Dorchester, Massachusetts, 1677
Quoted in: Leland Ryken, Worldly Saints, Zondervan
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.
Matthew 6:19-20
Couple of CrossFit quotes for ya -
“Burpees Suck for Everyone!”
"Your workout is our warm up"
"You think we're crazy and we think you're lazy"
“Them that can, do. Them that can’t, talk about it”
“Train you body not your ego”
Paleo Recipe
Pork & Roasted Veggie Salad
Scott Hagnas May 2008
Time: 30 minutes
• 10 oz leftover pork loin
• 6 cups of herb salad mix
• 3/4 cup roasted asparagus
• 3/4 cup roasted zucchini
• 1 cup roasted yam and sweet potato mix
• seasonings of your choice (see below)
• olive oil
• pepper to taste
• sea salt to taste
First, roast your veggies.* Chop the yam and sweet potatoes into small cubes. Slice the zuchs into 1/4 inch thick discs, and break off the woody ends of the asparagus. Toss all of the veggies onto a roasting pan, drizzle with olive oil. Add any seasonings that you like here. I used red pepper flakes, but smoked paprika would be a good choice as well. If you avoid nightshades, basil is tasty. Toss until they are coated in the oil, then roast in the oven for 20 minutes at 350 degrees. Toss occasionally; when all of the veggies have become soft and slightly browned, they are done. Make a bed of greens on two plates. To save time, I used the pre-made herb greens mix from a local organic market. Top with the meat and roasted veggies. You can first warm the leftover meat in the oven if you like, or just add it cold. Top with sea salt and fresh ground pepper to taste.
* I suggest roasting a big batch, so that you have some left for later uses.
Zone info: 2 servings at 2 carb blocks, 5 protein blocks, 14.5 fat blocks
Have a great day!
Jay & Janice
Enjoy today spending quality time with your family!
Hooyah to all of you that did the Saturday morning workout! The team workouts are always a lot of fun and it's a mix of the morning groups and afternoons which I think is always good. Hope that all of you are having a great weekend and are getting some good rest for an awesome week of CrossFit wod's...lot of good ones in store so be prepared. Some of you were thrown off by the longer 10 round wod during the week - welcome to CrossFit "Random and Varied" so never get yourself in a rut or mentally unprepared for anything. This is what makes CF so practical because in the real world you have to know that you can handle anything at anytime - no questions asked.
We are going to spend more time working on form, form, form on all exercises before each workout begins so please come in and be ready to spend some time preparing for the wod. If you are doing poor form (incomplete reps - not all the way up, not all the way down, etc....maybe somewhere in between) just to finish the workout please remember that you are only cheating yourself. We would rather see one or two good reps versus twenty sloppy ones! These are NOT effective. Please don't rush in and expect to do a quick workout and sprint out as soon as the clock stops. If you have been CrossFitting for several months we need to spend time working on some of the more technical components and skill work. Be patient, learn some new "stuff" and have fun! We certainly are!
Grace is the very opposite of merit...Grace is not only undeserved favor, but it is favor shown to the one who has deserved the very opposite.
-Harry Ironside
We covenant, as a church in Dorchester, Massachusetts, to reform our families, engaging ourselves to a conscientious care to set up and maintain the worship of God in our homes. And to walk in our homes with perfect hearts. We resolve, in a faithful discharge of all domestic duties in seeking to educate, instruct and charge our little ones and our whole households to seek to keep the ways of the Lord.
A Puritan Church in Dorchester, Massachusetts, 1677
Quoted in: Leland Ryken, Worldly Saints, Zondervan
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal.
Matthew 6:19-20
Couple of CrossFit quotes for ya -
“Burpees Suck for Everyone!”
"Your workout is our warm up"
"You think we're crazy and we think you're lazy"
“Them that can, do. Them that can’t, talk about it”
“Train you body not your ego”
Paleo Recipe
Pork & Roasted Veggie Salad
Scott Hagnas May 2008
Time: 30 minutes
• 10 oz leftover pork loin
• 6 cups of herb salad mix
• 3/4 cup roasted asparagus
• 3/4 cup roasted zucchini
• 1 cup roasted yam and sweet potato mix
• seasonings of your choice (see below)
• olive oil
• pepper to taste
• sea salt to taste
First, roast your veggies.* Chop the yam and sweet potatoes into small cubes. Slice the zuchs into 1/4 inch thick discs, and break off the woody ends of the asparagus. Toss all of the veggies onto a roasting pan, drizzle with olive oil. Add any seasonings that you like here. I used red pepper flakes, but smoked paprika would be a good choice as well. If you avoid nightshades, basil is tasty. Toss until they are coated in the oil, then roast in the oven for 20 minutes at 350 degrees. Toss occasionally; when all of the veggies have become soft and slightly browned, they are done. Make a bed of greens on two plates. To save time, I used the pre-made herb greens mix from a local organic market. Top with the meat and roasted veggies. You can first warm the leftover meat in the oven if you like, or just add it cold. Top with sea salt and fresh ground pepper to taste.
* I suggest roasting a big batch, so that you have some left for later uses.
Zone info: 2 servings at 2 carb blocks, 5 protein blocks, 14.5 fat blocks
Have a great day!
Jay & Janice
Friday, September 18, 2009
Saturday, September 19, 2009
CF864 - Saturday 8:30a.m.
Warm-up on whiteboard
"Team Workout"
60 get-ups
120 step-ups on box w/ weight (75/45)
240 sandbag clean and press
360 kettlebell swings
And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ, filled with the fruit of righteousness that comes through Jesus Christ—to the glory and praise of God.
Philippians 1:9-11
"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically." - Steve Justa
Thanks for a great week of hard work!
See you Saturday morning.
Jay & Janice
Warm-up on whiteboard
"Team Workout"
60 get-ups
120 step-ups on box w/ weight (75/45)
240 sandbag clean and press
360 kettlebell swings
And this is my prayer: that your love may abound more and more in knowledge and depth of insight, so that you may be able to discern what is best and may be pure and blameless until the day of Christ, filled with the fruit of righteousness that comes through Jesus Christ—to the glory and praise of God.
Philippians 1:9-11
"There is no secret routine, there is no magical number of reps and sets. What there is, is confidence, belief, hard work on a consistent basis, and a desire to succeed. This is what I mean when I say accept your limits and when the time is right, you will push right through your limits time and time again, mentally and physically." - Steve Justa
Thanks for a great week of hard work!
See you Saturday morning.
Jay & Janice
Thursday, September 17, 2009
Friday September 18, 2009
CF864 - Schedule for today:
4:00p.m., 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m.
WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri
Broad General Inclusive Fitness
The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.
In building a routine around functional movements, you create a balance in all ten of these very important capacities:
Cardiorespriratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Accuracy
Agility
Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 700lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas. It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 450lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.
For through the law I died to the law so that I might live for God. I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me. I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"
Galatians 2:19-21
"Somebody may beat me, but they are going to have to bleed to do it."
-Steve Prefontaine
I love that quote! Let em' bleed!
Hooyah to all of the CrossFitters that pushed through the ten round wod today! You are a strong athlete for finishing and you will be even stronger when you finish the next one. It never gets easier you just get better! Keep pushing! What is your goal? Do you have one?
Football action this weekend:
Clinton vs. Seneca
Laurens vs. Union
PC vs. Chattanooga
Clemson vs. Boston College
USC vs. Florida Atlantic
See you Friday....
Janice & Jay
4:00p.m., 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m.
WOD
"Tabata Something Else"
Pull-ups
Push-ups
Sit-ups
Squats
The Tabata Protocol–named after Izumi Tabata, Ph.D., a former researcher at Japan’s National Institute of Fitness and Sports in Kanoya–is an interval routine developed by the head coach of the Japanese speed-skating team. (It’s called a protocol because Tabata and his team took the speed-skating coach’s workout and studied it to quantify just how effective it really was.) The workout consists of six to seven 20-second full-speed sprints interspersed with rest periods of 10 seconds.
In Tabata’s study, the researchers found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body’s ability to consume oxygen–the more oxygen you can take in, the longer and harder you’ll be able to run) by 14%. What’s more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you’re able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters–hard to accomplish. Consider: A study of traditional aerobic training–running at 70% of aerobic capacity for 60 minutes–for the same number of weeks showed an improvement in aerobic capacity of 9.5% and no effect on anaerobic capacity.
Alex Koch, Ph.D., is an assistant professor of exercise science at Truman State University in Kirksville, Missouri
Broad General Inclusive Fitness
The concept of CrossFit is easy to grasp. It is a broad, general and inclusive fitness.CrossFit is designed to develop the body in different domains to achieve optimal overall performance. This is achieved by creating a balance of mind and body using various forms of functional work.
In building a routine around functional movements, you create a balance in all ten of these very important capacities:
Cardiorespriratory Endurance
Stamina
Strength
Flexibility
Power
Speed
Coordination
Accuracy
Agility
Balance
For example, let's take two types of athletes: a competition Power lifter and Runner. The Power Lifter may be able to squat 700lbs and run a 8:30 mile. The Runner's squat is 195lbs, but runs a 4:50 mile. While both exceed in their own domains, they are lacking in other areas. It makes more sense regarding a human's functionality where a combination of the two types is ideal. This third type, squatting 450lbs and running a 6:00 mile, would be a much more efficient machine... This is what CrossFit ultimately helps you achieve.
For through the law I died to the law so that I might live for God. I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me. I do not set aside the grace of God, for if righteousness could be gained through the law, Christ died for nothing!"
Galatians 2:19-21
"Somebody may beat me, but they are going to have to bleed to do it."
-Steve Prefontaine
I love that quote! Let em' bleed!
Hooyah to all of the CrossFitters that pushed through the ten round wod today! You are a strong athlete for finishing and you will be even stronger when you finish the next one. It never gets easier you just get better! Keep pushing! What is your goal? Do you have one?
Football action this weekend:
Clinton vs. Seneca
Laurens vs. Union
PC vs. Chattanooga
Clemson vs. Boston College
USC vs. Florida Atlantic
See you Friday....
Janice & Jay
Wednesday, September 16, 2009
Thursday September 17, 2009
CF 864 WOD - Today's Schedule:
5:15a.m., 9:00a.m., 12:30p.m. -heavy, 4:30p.m.,5:00p.m., 5:30p.m.,6:00p.m. 6:30p.m. -scheduled assessment class only)
Warmup on the white board
10 rounds of "High-Lin"
10 walking lunges (each leg)
10 mountain climbers (military count)
10 burpees
10 sit ups/weight (dbell - one arm locked out)
10 good mornings/weight
3.2.1 GO!
Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.”
- James 3:13
"If you train hard, you'll not only be hard, you'll be hard to beat."
- Herschel Walker
So What Foods Make up The Paleo Diet?
Meat
Fish
Plants
Vegetables
Fruits
Nuts and Seeds
Post Training Stuffed Squash
Scott Hagnas
Time: 40 minutes
• one small acorn squash
• 6-7 oz ground turkey
• 1/2 C chopped pineapple
• paprika
Here is a simple, fairly portable meal that works well to replenish glycogen stores after a good workout. I like to make up several of these at a time, and store them in the fridge for the week ahead.
Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.Meanwhile, brown the ground turkey in a skillet, adding the pineapple and spices. After 25 minutes, remove the squash and fill the cavity with the turkey mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!Many variations are possible. I have tried raisins with cinnamon, applesauce and cinnamon, and chopped dates. One thing to consider here is the fairly high fructose content of these fruits - not what we really want after a workout. That's why I settled on pineapple, as it has a little lower fructose content. Just meat and squash works fine too!
Zone info: 1 1/3 lbs of squash = about 6 carb blocks. The pineapple adds one more block of carbohydrate. 1 oz turkey is one protein block.
How many of you were satisfied with your body fat after the test on Saturday? How many of you were surprised and thought that it would be lower or maybe higher? We will have Matt back up to CrossFit 864 in about 6 months. How hard are you willing to work to reach your goal? Remember how important your nutritional habits are in your overall health and longevity. You work too hard in the gym to blow by filling your body with junk.
CrossFit is not easy and it never will be (if you ever think it's easy it's because you did not push yourself that day)...but you are rewarded for your hard work! You will always take pride in knowing that you pushed harder today than you thought you could.
The only easy day was yesterday.
U.S. Navy SEALs
I hope that your week is going well and we look forward to seeing all of you on Thursday - whether it's at 5:15a.m. or 5:15p.m.
Janice and Jay
5:15a.m., 9:00a.m., 12:30p.m. -heavy, 4:30p.m.,5:00p.m., 5:30p.m.,6:00p.m. 6:30p.m. -scheduled assessment class only)
Warmup on the white board
10 rounds of "High-Lin"
10 walking lunges (each leg)
10 mountain climbers (military count)
10 burpees
10 sit ups/weight (dbell - one arm locked out)
10 good mornings/weight
3.2.1 GO!
Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.”
- James 3:13
"If you train hard, you'll not only be hard, you'll be hard to beat."
- Herschel Walker
So What Foods Make up The Paleo Diet?
Meat
Fish
Plants
Vegetables
Fruits
Nuts and Seeds
Post Training Stuffed Squash
Scott Hagnas
Time: 40 minutes
• one small acorn squash
• 6-7 oz ground turkey
• 1/2 C chopped pineapple
• paprika
Here is a simple, fairly portable meal that works well to replenish glycogen stores after a good workout. I like to make up several of these at a time, and store them in the fridge for the week ahead.
Cut around the stem end of the squash and remove, much like how you would start if carving a pumpkin. With a spoon, dig out the seeds and pulp. Cut a flat spot on the bottom of the squash, so it will stand up. Place the squash on a baking pan, bake at 400 degrees for 25 minutes.Meanwhile, brown the ground turkey in a skillet, adding the pineapple and spices. After 25 minutes, remove the squash and fill the cavity with the turkey mixture. Return the squash to the oven for 15 more minutes. Allow to cool before eating!Many variations are possible. I have tried raisins with cinnamon, applesauce and cinnamon, and chopped dates. One thing to consider here is the fairly high fructose content of these fruits - not what we really want after a workout. That's why I settled on pineapple, as it has a little lower fructose content. Just meat and squash works fine too!
Zone info: 1 1/3 lbs of squash = about 6 carb blocks. The pineapple adds one more block of carbohydrate. 1 oz turkey is one protein block.
How many of you were satisfied with your body fat after the test on Saturday? How many of you were surprised and thought that it would be lower or maybe higher? We will have Matt back up to CrossFit 864 in about 6 months. How hard are you willing to work to reach your goal? Remember how important your nutritional habits are in your overall health and longevity. You work too hard in the gym to blow by filling your body with junk.
CrossFit is not easy and it never will be (if you ever think it's easy it's because you did not push yourself that day)...but you are rewarded for your hard work! You will always take pride in knowing that you pushed harder today than you thought you could.
The only easy day was yesterday.
U.S. Navy SEALs
I hope that your week is going well and we look forward to seeing all of you on Thursday - whether it's at 5:15a.m. or 5:15p.m.
Janice and Jay
Tuesday, September 15, 2009
CF864 - WOD
Today's Schedule - 9:00a.m. only
Warmup
200 meter run
15 Man-Makers
400 meter run
10 Man-Makers
800 meter run
5 Man-Makers
Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved." Acts 4:12
Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter. — Greg Glassman, CrossFit Founder
Madison Avenue Thinks You're Stupid
A co-owner of my local CrossFit affiliate asked me recently to write a post on the Vitamin Water phenomenon. It seems there are millions of people out there who are convinced that these colorful supplement drinks are healthy. As a Paleo eater I was sure this stuff was just a dressed-up sugar solution, but I thought I'd do a little poking around before delivering a short verdict for my gym-mates. But the more I read, the more infuriated I grew, and the more convinced I became of the utility of the Paleo approach to nutrition. A Paleo eater would never be fooled by Vitamin Water. It's anathema to the whole approach. So, for those of you who know better there's really no need to read the following rant and brief meditation on why Madison Avenue needs to be dismantled and replaced with a large prison:"Vitamin Water." It's difficult to imagine two words that when placed side-by-side sound healthier. But let's not forget who comes up with such carefully chosen word combinations: the same folks who employ the nearly meaningless word "drinkability" to sell countless bottles of insipid light beer. Madison Avenue is hard at work, applying a deep understanding of human psychology to the task of separating you from your money, and Vitamin Water is a particularly insidious example of a company banking on the ignorance and credulity of the public at large. Indeed, Vitamin Water is simply a slick attempt to sell you sugar, an extremely cheap commodity that can be transformed with little effort and a great deal of marketing into a "value added" product worth billions of dollars. The sugar, in the case of the vitamin water pictured above (click it to see a bigger picture), is the impressive sounding "crystalline fructose," which is nothing more than crystallized corn syrup (yep, the stuff they use to make soda-pop). Nobody has ever thought for a minute that corn syrup is a health food, but readers of the label might be forgiven for not knowing what crystalline fructose is. So here we have a subtly disguised solution of corn syrup being sold as health food for more than a buck a bottle.And here's the real kicker: the purified forms of vitamins and anti-oxidants present in products like Vitamin Water have been shown in clinical trials to be inferior to the same compounds found in real food (click here for some background). No one knows why exactly, but supplemental anti-oxidants and vitamins just don't offer the same protection as the foods that naturally contain them. So, in fact, there is really nothing of "value" added to Vitamin Water. It's just a cynical, disingenuous attempt to sell sugar disguised as health food. Meat, fruits, and vegetables require no endorsements or focus-group-tested names to to be viewed as nourishing food, and they are simply the best source for vitamins and anti-oxidants. Take a multivitamin if it makes you feel better, but strive to get your nutrition from real food, the stuff without labels. Madison Avenue thinks we're all idiots. Let's keep that in mind.
Paleo Recipe
Pork Chops and Applesauce
Here is a meal built around a Zone proportioned, Paleo-friendly plan. Good home-made applesauce is wickedly simple, and there is no need for sugar or other sweeteners. It's especially good served warm alongside savory meat. You'll have leftovers if you follow the recipe below.
Pork Chops and Applesauce with Braised Broccoli
6 to 10 Apples, peeled, cored, and cut into wedges
1 Teaspoon cinnamon
3 Teaspoons olive oil
2 Teaspoons minced garlic
3 Anchovies, rinsed and drained
1/4 Teaspoon red pepper flakes
6 Cups broccoli florets
1/2 Cup dry white wine
1/2 Cup chicken broth (homemade or low sodium)
1 Teaspoon extra virgin olive oil
Thin-cut (less than 1/2 inch) pork rib chops, trimmed of fat
Freshly ground black PepperSalt (optional)
1 Lemon wedge for each pork chop
I'd make the applesauce first, and then cook the broccoli and chops simultaneously, starting the chops just after you have covered the broccoli to braise. Place the apples in a heavy bottomed pan and pour in 1/2 inch of water. Cover the pan and bring water to a boil. Remove the lid and cook the apples, stirring frequently, until the they become soft. Add the cinnamon. Stir and smash the apples to desired consistency while they cook (I like mine a bit chunky), allowing the sauce to become quite thick. Remove from heat and cover to keep warm.Place the olive oil, garlic, anchovies, and red pepper flakes in a large skillet for which you have a tight fitting lid. Heat over a medium flame, and cook, stirring frequently, until the anchovies disintegrate and the garlic has become golden. Add the broccoli, and stir well to coat it with the oil. Continue to cook over medium heat for about 5 minutes, stirring once or twice. Add the broth and wine, turn the heat to medium high and wait for the liquid to simmer. Stir the broccoli, cover the skillet, and lower the heat to medium low. Braise the broccoli for 5 to 10 minutes until tender but still crisp. Remove the lid, turn the heat up to high and reduce the liquid a bit to concentrate its flavor, stirring frequently. Heat a non-stick skillet over medium-high flame. Season the chops with pepper and salt (if using). Once the skillet is hot, add the chops and sear them, unmolested for 3 minutes. Turn the chops and sear them until they are nicely seared and are cooked through (145ºF). Place the chops under foil and let them rest for 5 minutes. For a 5 block meal with ~2x fat blocks, plate 5 ounces of pork, with two and a half cups of broccoli and a half cup of warm applesauce. Enjoy with 4 ounces of dry white wine (from the bottle you used for the broccoli). Squeeze the lemon wedge over the pork and drizzle one teaspoon of good extra virgin olive oil over the broccoli.
Pork Chops: 1 ounce = 1 block protein
Applesauce: 1/4 cup = 1 block carbohydrate
Broccoli: 1 and 1/4 cup = 1 block carbohydrate and ~1.5 blocks fat
Wine: 4 ounces = 1 block carbohydrate
Have a great day!
3-2-1-Go!
Jay & Janice
Today's Schedule - 9:00a.m. only
Warmup
200 meter run
15 Man-Makers
400 meter run
10 Man-Makers
800 meter run
5 Man-Makers
Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved." Acts 4:12
Develop the capacity of a novice 800 meter track athlete, gymnast, and weightlifter and you’ll be fitter than any world class runner, gymnast, or weightlifter. — Greg Glassman, CrossFit Founder
Madison Avenue Thinks You're Stupid
A co-owner of my local CrossFit affiliate asked me recently to write a post on the Vitamin Water phenomenon. It seems there are millions of people out there who are convinced that these colorful supplement drinks are healthy. As a Paleo eater I was sure this stuff was just a dressed-up sugar solution, but I thought I'd do a little poking around before delivering a short verdict for my gym-mates. But the more I read, the more infuriated I grew, and the more convinced I became of the utility of the Paleo approach to nutrition. A Paleo eater would never be fooled by Vitamin Water. It's anathema to the whole approach. So, for those of you who know better there's really no need to read the following rant and brief meditation on why Madison Avenue needs to be dismantled and replaced with a large prison:"Vitamin Water." It's difficult to imagine two words that when placed side-by-side sound healthier. But let's not forget who comes up with such carefully chosen word combinations: the same folks who employ the nearly meaningless word "drinkability" to sell countless bottles of insipid light beer. Madison Avenue is hard at work, applying a deep understanding of human psychology to the task of separating you from your money, and Vitamin Water is a particularly insidious example of a company banking on the ignorance and credulity of the public at large. Indeed, Vitamin Water is simply a slick attempt to sell you sugar, an extremely cheap commodity that can be transformed with little effort and a great deal of marketing into a "value added" product worth billions of dollars. The sugar, in the case of the vitamin water pictured above (click it to see a bigger picture), is the impressive sounding "crystalline fructose," which is nothing more than crystallized corn syrup (yep, the stuff they use to make soda-pop). Nobody has ever thought for a minute that corn syrup is a health food, but readers of the label might be forgiven for not knowing what crystalline fructose is. So here we have a subtly disguised solution of corn syrup being sold as health food for more than a buck a bottle.And here's the real kicker: the purified forms of vitamins and anti-oxidants present in products like Vitamin Water have been shown in clinical trials to be inferior to the same compounds found in real food (click here for some background). No one knows why exactly, but supplemental anti-oxidants and vitamins just don't offer the same protection as the foods that naturally contain them. So, in fact, there is really nothing of "value" added to Vitamin Water. It's just a cynical, disingenuous attempt to sell sugar disguised as health food. Meat, fruits, and vegetables require no endorsements or focus-group-tested names to to be viewed as nourishing food, and they are simply the best source for vitamins and anti-oxidants. Take a multivitamin if it makes you feel better, but strive to get your nutrition from real food, the stuff without labels. Madison Avenue thinks we're all idiots. Let's keep that in mind.
Paleo Recipe
Pork Chops and Applesauce
Here is a meal built around a Zone proportioned, Paleo-friendly plan. Good home-made applesauce is wickedly simple, and there is no need for sugar or other sweeteners. It's especially good served warm alongside savory meat. You'll have leftovers if you follow the recipe below.
Pork Chops and Applesauce with Braised Broccoli
6 to 10 Apples, peeled, cored, and cut into wedges
1 Teaspoon cinnamon
3 Teaspoons olive oil
2 Teaspoons minced garlic
3 Anchovies, rinsed and drained
1/4 Teaspoon red pepper flakes
6 Cups broccoli florets
1/2 Cup dry white wine
1/2 Cup chicken broth (homemade or low sodium)
1 Teaspoon extra virgin olive oil
Thin-cut (less than 1/2 inch) pork rib chops, trimmed of fat
Freshly ground black PepperSalt (optional)
1 Lemon wedge for each pork chop
I'd make the applesauce first, and then cook the broccoli and chops simultaneously, starting the chops just after you have covered the broccoli to braise. Place the apples in a heavy bottomed pan and pour in 1/2 inch of water. Cover the pan and bring water to a boil. Remove the lid and cook the apples, stirring frequently, until the they become soft. Add the cinnamon. Stir and smash the apples to desired consistency while they cook (I like mine a bit chunky), allowing the sauce to become quite thick. Remove from heat and cover to keep warm.Place the olive oil, garlic, anchovies, and red pepper flakes in a large skillet for which you have a tight fitting lid. Heat over a medium flame, and cook, stirring frequently, until the anchovies disintegrate and the garlic has become golden. Add the broccoli, and stir well to coat it with the oil. Continue to cook over medium heat for about 5 minutes, stirring once or twice. Add the broth and wine, turn the heat to medium high and wait for the liquid to simmer. Stir the broccoli, cover the skillet, and lower the heat to medium low. Braise the broccoli for 5 to 10 minutes until tender but still crisp. Remove the lid, turn the heat up to high and reduce the liquid a bit to concentrate its flavor, stirring frequently. Heat a non-stick skillet over medium-high flame. Season the chops with pepper and salt (if using). Once the skillet is hot, add the chops and sear them, unmolested for 3 minutes. Turn the chops and sear them until they are nicely seared and are cooked through (145ºF). Place the chops under foil and let them rest for 5 minutes. For a 5 block meal with ~2x fat blocks, plate 5 ounces of pork, with two and a half cups of broccoli and a half cup of warm applesauce. Enjoy with 4 ounces of dry white wine (from the bottle you used for the broccoli). Squeeze the lemon wedge over the pork and drizzle one teaspoon of good extra virgin olive oil over the broccoli.
Pork Chops: 1 ounce = 1 block protein
Applesauce: 1/4 cup = 1 block carbohydrate
Broccoli: 1 and 1/4 cup = 1 block carbohydrate and ~1.5 blocks fat
Wine: 4 ounces = 1 block carbohydrate
Have a great day!
3-2-1-Go!
Jay & Janice
Monday, September 14, 2009
Tuesday September 15,2009
CF864 WOD - Today's Schedule:
5:15a.m., 8:00a.m.- scheduled assessment only w/ J. Long), 9:00a.m., 4:30p.m, 5:00p.m., 5:30p.m., 6:00p.m.
WOD
4 rounds of:
15 SDHP
21 Box Jumps
30 Ab Mat Sit-Ups
So be careful how you live. Don’t live like fools, but like those who are wise. Make the most of every opportunity in these evil days. Don’t act thoughtlessly, but understand what the Lord wants you to do. - Ephesians 5:15-17
Always bear in mind that your own resolution to succeed is more important than any one thing.- Abraham Lincoln
Here's a couple of CrossFit quotes for you:
"If you can talk during your workout, you’re not trying hard enough"
"Flat on your back in 20 minutes or less - guaranteed"
I'd run away ... if I could use my legs.
Forging Wicked Elite Fitness - CrossFit
Paleo Recipe
Lascaux Chicken Waldorf Salad
2 cups of cooked diced chicken
1 large tart apple, cored and diced
1 cup chopped celery
½ cup chopped walnuts
¼ cup homemade mayonnaise (see recipe in next section)
2 teaspoons lime juice
2 teaspoons honey
Black pepper
In a medium size bowl, combine chicken, apple, celery and walnuts. In a small bowl, combine mayonnaise, lime juice and honey; stir to blend well. Season to taste with pepper. Spoon dressing over chicken salad and toss to coat.
Omega-3 Mayonnaise
1 whole egg
1 tablespoon lemon juice
¼ teaspoon dry mustard
½ cup olive oil
½ cup flaxseed oil
Put egg, lemon juice and mustard in blender and blend for 3-5 seconds. Continue blending and slowly add oils. Blend until the mayonnaise is thick. Scrape mayonnaise into a snap lock plastic container and refrigerate. The Mayonnaise should keep for 5-7 days.
See you Tuesday!
Jay & Janice
Sunday, September 13, 2009
Monday September 14, 2009
WOD- 9:00a.m., 12:30p.m. (heavy), 4:30p.m.,5:00p.m.,5:30p.m,6:00p.m.
50-40-30-20-10
Kettlebell swings
push ups
3-2-1 go!
“[Suffering for Doing Good] Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”- 1 Peter 3:8
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
50-40-30-20-10
Kettlebell swings
push ups
3-2-1 go!
“[Suffering for Doing Good] Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”- 1 Peter 3:8
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
Saturday, September 12, 2009
Sunday, September 13, 2009
"R-21" CrossFit 864 Hero Workout
CF864 - Rest Day
WOW, What a great day! "THANK YOU" to everyone that came out and participated in the WOD today and a special thanks to all of the "CrossFit 864 crew" that worked so hard helping us make this day such a huge success. Many of you volunteered your personal time doing different projects around the gym over the last week. Just in case you didn't know...we have an unbelievable amount of talented and skilled individuals in our gym. We really don't want to start listing names because we might leave someone out and all of you helped or offered to help which is just another reason that the CrossFit community is so awesome and why we think (know) that you are the best! You know who you are!
If you were there today then I don't need to say anything about the level of intensity in the gym during the workout and if you were unable to be there then I will just say that you missed the opportunity to witness and incredible group of athletes giving everything that they had to honor a hero - "R-21" Trooper Mark Coates. We were very happy to have CrossFitters in our box from Greenville (welcome back guys), CrossFit Spartanburg (Big Thanks to Tal for bringing a load of kettlebells down along with his firebreathing athletes) all of you guys at CrossFit Greer you were awesome. All of you are welcome back at CrossFit 864 whenever you are ready. We are glad that you guys were able to hang around after the workout and enjoy some good food, paleo and a little non-paleo. Wasn't the bbq awesome (Thanks Mike!) We were very excited to have Mrs. Coates (Mark's Mother and Mark's Wife) with us today to share in the special time of honor. We are appreciative of the South Carolina Highway Patrol for supporting the event - Thanks Lt. Gil Owens. Thanks to the guys at Clinton Department of Public Safety for giving us a good safe stretch on roadway in front of the gym for our run...ya'll rock!
This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers. If anyone has material possessions and sees his brother in need but has no pity on him, how can the love of God be in him?
1 John 3:16-17
The legacy of heroes is the memory of a great name and the inheritance of a great example. -Benjamin Disraeli
A hero is a man who is afraid to run away. -English Proverb
Have a great Sunday, get plenty of rest and we will see you Monday.
Oh, yea....we have a new load of t-shirts in with the CF864 logo and we have some of the t-shirts left from the "R-21" Hero workout. The shirts went fast today so check for you size/color on Monday if you are interested in one.
3-2-1- Go!
Janice and Jay
Friday, September 11, 2009
Saturday, September 12, 2009
CrossFit 864 WOD - Saturday, September 12, 2009
9:00a.m. / workout starts at 9:30a.m.
lunch following the final workout
"R-21"
Hero Workout
"Alpha" (most difficult)
3 rounds of:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar
"Bravo" (moderate)
3 rounds of:
400 meter run
21 pull-ups (unassisted)
21 kettlebell swings (35-45 m&w)
21 burpees
21 knees to elbow
"Charlie"
3 rounds of:
400 meter run
21 burpees
21 sit-ups
21 push-ups
21 squats
I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth.”
- Psalm 121:1-2
Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.
-Ronald Reagan
We are looking forward to a great day of Honoring a Hero - CrossFit style! and a great day of food, fun and fellowship with a lot of CrossFitters.
3-2-1- Go!
Jay & Janice
9:00a.m. / workout starts at 9:30a.m.
lunch following the final workout
"R-21"
Hero Workout
"Alpha" (most difficult)
3 rounds of:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar
"Bravo" (moderate)
3 rounds of:
400 meter run
21 pull-ups (unassisted)
21 kettlebell swings (35-45 m&w)
21 burpees
21 knees to elbow
"Charlie"
3 rounds of:
400 meter run
21 burpees
21 sit-ups
21 push-ups
21 squats
I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth.”
- Psalm 121:1-2
Freedom is never more than one generation away from extinction. We didn't pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.
-Ronald Reagan
We are looking forward to a great day of Honoring a Hero - CrossFit style! and a great day of food, fun and fellowship with a lot of CrossFitters.
3-2-1- Go!
Jay & Janice
Thursday, September 10, 2009
Friday September 11, 2009
CrossFit 864 WOD - Today's schedule:
4:00p.m. (Opening early for the Laurens/Clinton Football game), 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m.
Make sure that you sign up if you plan on bringing something on Saturday or you can email me @ willy94@aol.com if you don't make it by the gym. We need drinks, Buns, and side items/dishes to eat with the bbq. We are so excited about the Grand Opening. It's going to be an awesome day of honoring a hero with a great workout (CrossFit 864 style) good food, fun and fellowship with friends! Thanks to all of you that are helping to make this happen.
AMRAP in 20 minutes:
10 get ups
10 push ups
3-2-1 GO!
Above all else, guard your heart, for it affects everything you do." Proverbs 4:23
We shall draw from the heart of suffering itself the means of inspiration and survival.
- Sir Winston Churchill
All that we are is the result of what we have thought. The mind is everything. What we think we become.
What is your mind consumed by?
Good job to all of you that pushed extra hard on "FRAN" today! That workout proves that short, intense wod's can really test you. Log your time and how you did this workout (assisted pull-ups, rings, bar, dbells, etc) and try to improve on that time the next time that FRAN shows up in our box.
"R-21" Hero Workout - will be posted on Friday afternoon. There will be 3 levels of this workout. Please let us know if you are planning on doing the workout and which level. I have heard from Greenville, Spartanburg CrossFitters and LEO from all areas of the state so we should have a good many guest on Saturday.
Have a great day and we hope to see all of you Friday afternoon.
3-2-1- GO!
Janice and Jay
4:00p.m. (Opening early for the Laurens/Clinton Football game), 4:30p.m., 5:00p.m., 5:30p.m., 6:00p.m.
Make sure that you sign up if you plan on bringing something on Saturday or you can email me @ willy94@aol.com if you don't make it by the gym. We need drinks, Buns, and side items/dishes to eat with the bbq. We are so excited about the Grand Opening. It's going to be an awesome day of honoring a hero with a great workout (CrossFit 864 style) good food, fun and fellowship with friends! Thanks to all of you that are helping to make this happen.
AMRAP in 20 minutes:
10 get ups
10 push ups
3-2-1 GO!
Above all else, guard your heart, for it affects everything you do." Proverbs 4:23
We shall draw from the heart of suffering itself the means of inspiration and survival.
- Sir Winston Churchill
All that we are is the result of what we have thought. The mind is everything. What we think we become.
What is your mind consumed by?
Good job to all of you that pushed extra hard on "FRAN" today! That workout proves that short, intense wod's can really test you. Log your time and how you did this workout (assisted pull-ups, rings, bar, dbells, etc) and try to improve on that time the next time that FRAN shows up in our box.
"R-21" Hero Workout - will be posted on Friday afternoon. There will be 3 levels of this workout. Please let us know if you are planning on doing the workout and which level. I have heard from Greenville, Spartanburg CrossFitters and LEO from all areas of the state so we should have a good many guest on Saturday.
Have a great day and we hope to see all of you Friday afternoon.
3-2-1- GO!
Janice and Jay
Wednesday, September 9, 2009
Thursday, September 10, 2009
CrossFit 864 WOD Todays Schedule
5:15a.m./9:00a.m./4:30p.m./5:00p.m.
5:30p.m./6:00p.m./6:30p.m. assessment only class
Warm-up
"Fran"
21-15-9 reps for time
Thrusters (95/65)
Pullups
Yes, Fran is showing up at CrossFit 864 on Thursday...gotta love her! Fran is a short but VERY intense workout. Do not underestimate her at all. As I have emphasized on all WOD's especially the 21-15-9 rep formats - these workouts should be completed at high intensity. Come prepared for a PR time on Thursday. Do Fran as rx'd and get on the board today.
Work on a weakness today. Have you practiced handstand push-ups/holds, pull-ups, L-Sits, ring push-ups? Conquer your weakness!
Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.
Philippians 4:8
The greatest motivational act one person can do for another is to listen.
- Roy Moody
Please check out the sign list on the white board if you are planning on bringing something on Saturday or you can also email Janice at willy94@aol.com regarding this. We hope to see all of you on Saturday morning.
We are working on CrossFit 864 t-shirts with the new logo and hope to have them in the gym by Friday. Many of you have asked so check with us when you come in.
Have a great day!
3-2-1-Go!
Janice and Jay
5:15a.m./9:00a.m./4:30p.m./5:00p.m.
5:30p.m./6:00p.m./6:30p.m. assessment only class
Warm-up
"Fran"
21-15-9 reps for time
Thrusters (95/65)
Pullups
Yes, Fran is showing up at CrossFit 864 on Thursday...gotta love her! Fran is a short but VERY intense workout. Do not underestimate her at all. As I have emphasized on all WOD's especially the 21-15-9 rep formats - these workouts should be completed at high intensity. Come prepared for a PR time on Thursday. Do Fran as rx'd and get on the board today.
Work on a weakness today. Have you practiced handstand push-ups/holds, pull-ups, L-Sits, ring push-ups? Conquer your weakness!
Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.
Philippians 4:8
The greatest motivational act one person can do for another is to listen.
- Roy Moody
Please check out the sign list on the white board if you are planning on bringing something on Saturday or you can also email Janice at willy94@aol.com regarding this. We hope to see all of you on Saturday morning.
We are working on CrossFit 864 t-shirts with the new logo and hope to have them in the gym by Friday. Many of you have asked so check with us when you come in.
Have a great day!
3-2-1-Go!
Janice and Jay
Tuesday, September 8, 2009
Wednesday September 9, 2009
CrossFit 864 WOD - Today's Schedule 9:00a.m. group
Dynamic Range of Motion
Warm-up on white board
AMRAP in 20 minutes
7 KB swings
7 Sit-ups (weighted)
7 Push-ups
Thanks again for all of your prayers, kind words and acts of grace over the last few days, you are true friends and our family appreciates all of you!
We will post a sign up sheet at the gym for those of you that have mentioned helping with the grand opening on Saturday morning. Again, we will provide the meat and you can help with side items and dishes of your choice. Check out some the Paleo recipes online if you need ideas.
Also remember to get signed up if you want to get in on the body fat test on Saturday. Check out the "100 day burpee challenge" - the board is getting full of hardcore CrossFitters! Gunny says that burpees are good for the soul! Ha-ha
“Teach me to do your will, for you are my God; may your good Spirit lead me on level ground.”
Psalm 143:10
It is not the size of a man but the size of his heart that matters.
-Evander Holyfield
See you Wednesday morning!
3-2-1- Go!
Jay & Janice
Dynamic Range of Motion
Warm-up on white board
AMRAP in 20 minutes
7 KB swings
7 Sit-ups (weighted)
7 Push-ups
Thanks again for all of your prayers, kind words and acts of grace over the last few days, you are true friends and our family appreciates all of you!
We will post a sign up sheet at the gym for those of you that have mentioned helping with the grand opening on Saturday morning. Again, we will provide the meat and you can help with side items and dishes of your choice. Check out some the Paleo recipes online if you need ideas.
Also remember to get signed up if you want to get in on the body fat test on Saturday. Check out the "100 day burpee challenge" - the board is getting full of hardcore CrossFitters! Gunny says that burpees are good for the soul! Ha-ha
“Teach me to do your will, for you are my God; may your good Spirit lead me on level ground.”
Psalm 143:10
It is not the size of a man but the size of his heart that matters.
-Evander Holyfield
See you Wednesday morning!
3-2-1- Go!
Jay & Janice
Monday, September 7, 2009
Tuesday September 8, 2009
CF 864 WOD - 5:15am, 9:00am only
We will be closed Tuesday afternoon due to my father's funeral. Thanks for all your prayers and kind words.
We challenge the afternoon group to do a 5k. You can leave from the gym and go towards Eastside School the 1.5 mile turn around is on the left. If you can only do 2 miles and the 45 mile sign is the turn around point. Thanks, Janice
Please pass the word about the afternoon schedule just in case someone does not get a chance to check the blog.
“Speedy Gonzalez”
400 meter run/sprint
50 squats
400 meter run/sprint
50 step walking lunges-holding weight overhead - one arm/switch arms at 25
400 meter run/sprint
50 burpees (yes burpees sorry lol - remember, that which doesn't kill you only makes you stronger!)
400 meter run/sprint
Push the runs on this wod as hard as you can. All of you should try to determine your average times on the 400 meter run and challenge yourself to lower that time as you progress and your endurance builds.
Speaking of burpees - the "100 Day Burpee Challenge" board is getting full! That is awesome! If you have not signed up already make sure that you get on the board.
There is a sign up sheet on the board if you are interested in having your body fat tested. This will be on Saturday, September 12.
3-2-1 GO! then go again!
The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.
John 10:10 (English Standard Version)
Quote of the Day: “It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
When you first sarted CrossFitting, what was your goal? For many it was improved health, body composition or athletic performance. Are you progressing towards that goal; how do you know?
If you are not recording you workout results, you are missing the point of CrossFit. Measureable, repeatable results are a key element in any serious training program. If you "don't care" about your times, you may want to consider another program.
If you are recording your times, but they aren't improving, it is likely due to one or more of the following factors:
We will be closed Tuesday afternoon due to my father's funeral. Thanks for all your prayers and kind words.
We challenge the afternoon group to do a 5k. You can leave from the gym and go towards Eastside School the 1.5 mile turn around is on the left. If you can only do 2 miles and the 45 mile sign is the turn around point. Thanks, Janice
Please pass the word about the afternoon schedule just in case someone does not get a chance to check the blog.
“Speedy Gonzalez”
400 meter run/sprint
50 squats
400 meter run/sprint
50 step walking lunges-holding weight overhead - one arm/switch arms at 25
400 meter run/sprint
50 burpees (yes burpees sorry lol - remember, that which doesn't kill you only makes you stronger!)
400 meter run/sprint
Push the runs on this wod as hard as you can. All of you should try to determine your average times on the 400 meter run and challenge yourself to lower that time as you progress and your endurance builds.
Speaking of burpees - the "100 Day Burpee Challenge" board is getting full! That is awesome! If you have not signed up already make sure that you get on the board.
There is a sign up sheet on the board if you are interested in having your body fat tested. This will be on Saturday, September 12.
3-2-1 GO! then go again!
The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.
John 10:10 (English Standard Version)
Quote of the Day: “It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.” (Special Forces reaction to CrossFit seminar)
When you first sarted CrossFitting, what was your goal? For many it was improved health, body composition or athletic performance. Are you progressing towards that goal; how do you know?
If you are not recording you workout results, you are missing the point of CrossFit. Measureable, repeatable results are a key element in any serious training program. If you "don't care" about your times, you may want to consider another program.
If you are recording your times, but they aren't improving, it is likely due to one or more of the following factors:
Training intensity and frequency; are you working out often enough (min 3x/ week) and with sufficient intensity. Simply showing up and going through the motions is not sufficient. If you have time to chat during your WOD, check your hands every 10 seconds, take multiple water breaks or otherwise "waste time", you are probably not working at an acceptable intensity level.
Nutrition; Garbage in, garbage out. If you don't fuel your body properly, all the CrossFit workouts in the world will only take you so far. Once you stop getting better, take a long hard look at what you eat. "Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. " Coach Glassman.
Rest; Are you getting enough quality rest? CrossFit is hard and your body needs time to recover. 8 hours is considered the absolute minimum for performance gains to happen. Nicole Carroll from CFHQ calls a lack of progress "Failure to Thrive". If you are doing CrossFit properly, you should see steady performance and body composition gains on a regular basis. If not, you need to make a change. Having a membership and showing up is not enough.
Sunday, September 6, 2009
Monday, September 7, 2009
CrossFit 864 - Closed Monday for Labor Day
Tuesday, September 8, 2009 - schedule
5:15 a.m. and 9:00 a.m. only - we will be closed Tuesday afternoon.
If you were not aware Janice's dad passed away on Saturday afternoon. The funeral/memorial service will be Tuesday at 3:00p.m. at Chestnut Ridge Baptist Church in Laurens and the receiving will be at the church immediately following the service. Thanks for your prayers and kind words. We know that Mr. Willis is in heaven where he is not suffering any longer and we are sure that he is smiling down on us right now.
Tuesday afternoon - challenge yourself to run a 5k (3.1 miles) if this is a goal for you it will be a great time to reach your goal. Conquer you weakness! Call a fellow CrossFitter and meet at the gym and run out Main Street toward Eastside School to the orange mark on the roadway. The 2 mile route (1 mile out) is the 45 mph speed sign. You can do it!
And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
Romans 8:28
The miracle is this - the more we share, the more we have.
-Leonard Nimoy
Tuesday, September 8, 2009 - schedule
5:15 a.m. and 9:00 a.m. only - we will be closed Tuesday afternoon.
If you were not aware Janice's dad passed away on Saturday afternoon. The funeral/memorial service will be Tuesday at 3:00p.m. at Chestnut Ridge Baptist Church in Laurens and the receiving will be at the church immediately following the service. Thanks for your prayers and kind words. We know that Mr. Willis is in heaven where he is not suffering any longer and we are sure that he is smiling down on us right now.
Tuesday afternoon - challenge yourself to run a 5k (3.1 miles) if this is a goal for you it will be a great time to reach your goal. Conquer you weakness! Call a fellow CrossFitter and meet at the gym and run out Main Street toward Eastside School to the orange mark on the roadway. The 2 mile route (1 mile out) is the 45 mph speed sign. You can do it!
And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
Romans 8:28
The miracle is this - the more we share, the more we have.
-Leonard Nimoy
Saturday, September 5, 2009
Sunday September 6, 2009
wod- Rest Day
Monday September 7, 2009
Labor Day Closed
John 3:17 (New International Version)
17For God did not send his Son into the world to condemn the world, but to save the world through him.
Monday September 7, 2009
Labor Day Closed
John 3:17 (New International Version)
17For God did not send his Son into the world to condemn the world, but to save the world through him.
Friday, September 4, 2009
CF864 Team WOD - Saturday 8:30a.m.
"Dealers Choice"
Complete what each card dictates as follows:
Each team is given a full deck of cards.
The suit represents the exercises.
Face cards = 10 reps
Aces = 15 reps
Jokers = 400 meter run as a team
Number cards = number of reps to be completed
Clubs = Ring Rows
Spades = Dumbbell Thrusters
Diamonds = Kettlebell Swings
Hearts = Burpees
See rx'd wt. on white board
The first team to complete the deck of cards wins!
The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf
Love the LORD your God with all your heart and with all your soul and with all your strength.
Deuteronomy 6:5
It has been a great week at CrossFit 864! We have seen some awesome workouts this week and a lot of sore legs and hamstrings. We have also seen a few changes on the outside as the front and back of the gym have been painted. We think it really looks good! Just didn't want you to drive past because the didn't recognize the building. We are doing a few things inside as well and we appreciate you stepping over a few paint buckets, etc. too. We appreciate all that you do to help make CrossFit 864 what it is and we really appreciate that fact that so many of you are always doing things and offering to do things around the gym on a daily basis. All I can say is CrossFitters rock and ya'll (CrossFit 864) really rock!
"Failure is not an option"
See you Saturday morning....
3,2,1 Go! then go again!
Jay & Janice
"Dealers Choice"
Complete what each card dictates as follows:
Each team is given a full deck of cards.
The suit represents the exercises.
Face cards = 10 reps
Aces = 15 reps
Jokers = 400 meter run as a team
Number cards = number of reps to be completed
Clubs = Ring Rows
Spades = Dumbbell Thrusters
Diamonds = Kettlebell Swings
Hearts = Burpees
See rx'd wt. on white board
The first team to complete the deck of cards wins!
The truth of the matter is that you always know the right thing to do. The hard part is doing it.
-Norman Schwarzkopf
Love the LORD your God with all your heart and with all your soul and with all your strength.
Deuteronomy 6:5
It has been a great week at CrossFit 864! We have seen some awesome workouts this week and a lot of sore legs and hamstrings. We have also seen a few changes on the outside as the front and back of the gym have been painted. We think it really looks good! Just didn't want you to drive past because the didn't recognize the building. We are doing a few things inside as well and we appreciate you stepping over a few paint buckets, etc. too. We appreciate all that you do to help make CrossFit 864 what it is and we really appreciate that fact that so many of you are always doing things and offering to do things around the gym on a daily basis. All I can say is CrossFitters rock and ya'll (CrossFit 864) really rock!
"Failure is not an option"
See you Saturday morning....
3,2,1 Go! then go again!
Jay & Janice
Thursday, September 3, 2009
Friday September 4, 2009
CF864 WOD - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm
Reminder that we have the Grand Opening next week (9/12/09)
We will have bbq. Please sign up to bring a side item to go with the bbq. (Plates, Cups, Drinks, Etc). We will provide the meat. We look forward to a great time and a great workout before we eat!! We start at 9:00am.
Curtis P's
10-9-8-7-6-5-4-3-2-1
Push-ups
1-2-3-4-5-6-7-8-9-10
Hebrews 12:1 (New Living Translation)
1 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.
Invictus
Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds, and shall find, me unafraid. It matters not how strait the gate, How charged with punishments the scroll. I am the master of my fate: I am the captain of my soul. William Ernest Henley
See you Friday afternoon...
3,2,1 Go!
Jay and Janice
Reminder that we have the Grand Opening next week (9/12/09)
We will have bbq. Please sign up to bring a side item to go with the bbq. (Plates, Cups, Drinks, Etc). We will provide the meat. We look forward to a great time and a great workout before we eat!! We start at 9:00am.
Curtis P's
10-9-8-7-6-5-4-3-2-1
Push-ups
1-2-3-4-5-6-7-8-9-10
Hebrews 12:1 (New Living Translation)
1 Therefore, since we are surrounded by such a huge crowd of witnesses to the life of faith, let us strip off every weight that slows us down, especially the sin that so easily trips us up. And let us run with endurance the race God has set before us.
Invictus
Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years Finds, and shall find, me unafraid. It matters not how strait the gate, How charged with punishments the scroll. I am the master of my fate: I am the captain of my soul. William Ernest Henley
See you Friday afternoon...
3,2,1 Go!
Jay and Janice
Wednesday, September 2, 2009
Thursday September 3, 2009
CF864 WOD - Todays Schedule:
5:15am, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
AMRAP in 20 minutes
"Nicole"
400 meter run
max rep pull ups
1 Thessalonians 5:9-11 (New International Version)
For God did not appoint us to suffer wrath but to receive salvation through our Lord Jesus Christ. He died for us so that, whether we are awake or asleep, we may live together with him. Therefore encourage one another and build each other up, just as in fact you are doing.
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are.
-John Wooden
Check out the "100 Day Burpee Challenge" and get signed up on the white board at the front of the gym. The board is started to get full of hardcore CrossFitters that are NOT scared of a challenge. That's what takes your fitness to a new level! Check with Jay or Janice if you have any questions about how it works. Remember that Gunny does "Burpees in her sleep" just for fun!
Ok, here's a couple more quotes that we have seen on various CrossFit sites.
Cardio machines, leg extensions and curls.....Yeah, I used to do that and I used to belive in "Santa Claus and the Tooth Fairy"
Great lift dude! Now try it with a heart rate of 190!
-CrossFit
You call it dangerous, I call it functional!
"Curls" You've got to be kidding me! How about weighted pull-ups?
Have a great day and remember to be thankful for all of the little things that we take for granted each day. See you on Thursday...
3,2,1 Go!
Janice and Jay
5:15am, 9:00am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
AMRAP in 20 minutes
"Nicole"
400 meter run
max rep pull ups
1 Thessalonians 5:9-11 (New International Version)
For God did not appoint us to suffer wrath but to receive salvation through our Lord Jesus Christ. He died for us so that, whether we are awake or asleep, we may live together with him. Therefore encourage one another and build each other up, just as in fact you are doing.
Be more concerned with your character than with your reputation.Your character is what you really are while your reputation is merely what others think you are.
-John Wooden
Check out the "100 Day Burpee Challenge" and get signed up on the white board at the front of the gym. The board is started to get full of hardcore CrossFitters that are NOT scared of a challenge. That's what takes your fitness to a new level! Check with Jay or Janice if you have any questions about how it works. Remember that Gunny does "Burpees in her sleep" just for fun!
Ok, here's a couple more quotes that we have seen on various CrossFit sites.
Cardio machines, leg extensions and curls.....Yeah, I used to do that and I used to belive in "Santa Claus and the Tooth Fairy"
Great lift dude! Now try it with a heart rate of 190!
-CrossFit
You call it dangerous, I call it functional!
"Curls" You've got to be kidding me! How about weighted pull-ups?
Have a great day and remember to be thankful for all of the little things that we take for granted each day. See you on Thursday...
3,2,1 Go!
Janice and Jay
Tuesday, September 1, 2009
Wednesday September 2, 2009
CF 864 WOD- 9:00am only
Warm-up
3,2,1 Go!
5 rounds for time:
12 Push Press (135)(75)
20 Box Jumps (24)(16)
Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over time the capacities of the world’s fittest human beings.
- Gregg Glassman (Founder of CrossFit)
You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose.
-Gordie Howe
Who is a God like You, who pardons sin and forgives the transgression of the remnant of His inheritance? You do not stay angry forever but delight to show mercy. You will again have compassion on us; You will tread our sins underfoot and hurl all our iniquities into the depths of the sea.
Micah 7:18-19
Hope that all of you have a great day!
Janice and Jay
Warm-up
3,2,1 Go!
5 rounds for time:
12 Push Press (135)(75)
20 Box Jumps (24)(16)
Let me tell you what the WOD represents – it represents an advanced routine guaranteed to exceed over time the capacities of the world’s fittest human beings.
- Gregg Glassman (Founder of CrossFit)
You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave - win or lose.
-Gordie Howe
Who is a God like You, who pardons sin and forgives the transgression of the remnant of His inheritance? You do not stay angry forever but delight to show mercy. You will again have compassion on us; You will tread our sins underfoot and hurl all our iniquities into the depths of the sea.
Micah 7:18-19
Hope that all of you have a great day!
Janice and Jay
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