Sunday - Rest Day
Day 42 of the burpee challenge (also make sure you did the 41 for
Saturday).
We are proud of everyone of you that came out for the Clinton 5k run/walk
today. We had 13 crossfitters that won 1st or 2nd place. Way to work. So proud
of each one of you. I think some of you surprised yourself.
Here are the CrossFit winners
Female age 1-14
Maddie Montgomery 33:17 (2nd place)
Male age 1-14
Willis Long 46:48 (2nd place)
Female age 20-24
Heidi Patterson 37:19 (1st place)
Female age 25-29
Lindsey Pitts 36:53 (2nd place)
Female age 30-34
Ashley Martin (2nd place)
Female age 35-39
Brandi Smith 30:46 (1st place)
Sarah Westbury 30:47 (2nd place)
Male age 35-39
Tex Glenn 26:08 (1st place)
David Nabors 34:23 (2nd place)
Female age 40-44
Beth Wilson 30:46 (1st place)
Cynthia Pitts 36:28 (2nd place)
Female age 55-59
Laura Carlton 34:25 (2nd place)
Male age 55-59
G Ramage 23:15 (2nd place)
all the rest of you that did not win 1st or 2nd place you rock! Way to run. So proud! Thanks again for coming out for the run/walk. See you Monday.
"The secret of the Lord is with those who fear him.." Psalm 25:14
Saturday, October 31, 2009
Friday, October 30, 2009
Saturday, October 31, 2009
CrossFit 864 WOD "Lets Run"
Clinton Downtown Association 5k run/walk
Run starts at 9:00a.m. in front of Templeton Gym on the PC Campus.
You can come out and register Saturday morning if you have not done so already. Wear your CrossFit 864 t-shirt.....run hard and have fun!
“For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9
Dictionary: resolve (rĭ-zŏlv’) - Unwavering firmness of character, action, or will: decidedness, decision, decisiveness, determination, firmness, purpose, purposefulness, resoluteness, resolution, toughness, will, willpower.
“There is no courage without fear … a man who rushes into battle fearlessly is not a hero. He is merely a strong man with a big sword. An act of courage requires the overcoming of fear”
- Odysseus to Aenaes “Troy”, David Gemmel
See you Saturday morning!
Jay and Janice
Clinton Downtown Association 5k run/walk
Run starts at 9:00a.m. in front of Templeton Gym on the PC Campus.
You can come out and register Saturday morning if you have not done so already. Wear your CrossFit 864 t-shirt.....run hard and have fun!
“For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9
Dictionary: resolve (rĭ-zŏlv’) - Unwavering firmness of character, action, or will: decidedness, decision, decisiveness, determination, firmness, purpose, purposefulness, resoluteness, resolution, toughness, will, willpower.
“There is no courage without fear … a man who rushes into battle fearlessly is not a hero. He is merely a strong man with a big sword. An act of courage requires the overcoming of fear”
- Odysseus to Aenaes “Troy”, David Gemmel
See you Saturday morning!
Jay and Janice
Thursday, October 29, 2009
Friday October 30, 2009
CF-864 Today's schedule: 4:30p.m./ 5:00p.m. / 5:30p.m. / 6:00p.m.
Day 40 of the "100 burpee challenge"
"Double Alternating Tabata"
- Romans 12:1
The secret of a good life is to have the right loyalties and hold them in the right scale of values.
- Norman Thomas, 1884-1968
Did you hear the story about the guy who died doing CrossFit? It’s true. He didn't go hard enough on “Helen” so his trainer killed him.
-CrossFit Watertown
Intensety - from a CF blog:
Intensity is the CrossFit manifesto, its El Dorado, its Holy Grail. In CrossFit we are engaged in a constant quest for higher intensity. Intensity translates into results–faster times, heavier weights, more reps, greater fitness. Intensity is what separates us from all the other gyms. We have no machines, no mirrors, no cables, no chrome, no supplements, no gimmicks, no 7 minute ab routines. In short, no BS. We have intensity. We teach technique, stress proper form, write the workout on the wall, click the start button on the stopwatch, and set you free. And while you may not set any records, you are in the fight of your life. Each and every workout. Your heart will bounce off your ribcage, your muscles will betray you, your spirit will struggle, and afterwards, when you get off the floor–beat, tired, a smile on your face–you will have conquered. That is what we mean by intensity.
We are serious, savage even, about our fitness. Real fitness. Functional fitness. Fitness that will make you stronger, faster, leaner, and healthier than you could dream of. You will also work harder than you ever dreamt you could and see results you never thought possible. You will either love it or hate it. If you love it, jump down the rabbit hole with us. If not, walk away, go back to your split routines, your body part days, your machines, always knowing in the back of your mind, that there is something out there that might be better and could change your life if you choose to accept the challenge.
How hard are willing to work today? Do you have what it takes or do you want a routine that is comfortable and of course produces NO results.....
"Real fitness is Earned"
Be Strong!
Jay and Janice
Day 40 of the "100 burpee challenge"
"Double Alternating Tabata"
- Burpees
- Squats
- 2 minute rest
- SDHP
- DB Thrusters
The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.
Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.
How effective can just 4 minutes of exercise be? ... Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn't "eight sets of eight," although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it's "as many reps as I can get in" during the twenty seconds, followed by ten seconds rest. Complete as many reps as possible without compromising your form. Form is the priority and essential to being successful in becoming fit.
Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.”- Romans 12:1
The secret of a good life is to have the right loyalties and hold them in the right scale of values.
- Norman Thomas, 1884-1968
Did you hear the story about the guy who died doing CrossFit? It’s true. He didn't go hard enough on “Helen” so his trainer killed him.
-CrossFit Watertown
Intensety - from a CF blog:
Intensity is the CrossFit manifesto, its El Dorado, its Holy Grail. In CrossFit we are engaged in a constant quest for higher intensity. Intensity translates into results–faster times, heavier weights, more reps, greater fitness. Intensity is what separates us from all the other gyms. We have no machines, no mirrors, no cables, no chrome, no supplements, no gimmicks, no 7 minute ab routines. In short, no BS. We have intensity. We teach technique, stress proper form, write the workout on the wall, click the start button on the stopwatch, and set you free. And while you may not set any records, you are in the fight of your life. Each and every workout. Your heart will bounce off your ribcage, your muscles will betray you, your spirit will struggle, and afterwards, when you get off the floor–beat, tired, a smile on your face–you will have conquered. That is what we mean by intensity.
We are serious, savage even, about our fitness. Real fitness. Functional fitness. Fitness that will make you stronger, faster, leaner, and healthier than you could dream of. You will also work harder than you ever dreamt you could and see results you never thought possible. You will either love it or hate it. If you love it, jump down the rabbit hole with us. If not, walk away, go back to your split routines, your body part days, your machines, always knowing in the back of your mind, that there is something out there that might be better and could change your life if you choose to accept the challenge.
How hard are willing to work today? Do you have what it takes or do you want a routine that is comfortable and of course produces NO results.....
"Real fitness is Earned"
Be Strong!
Jay and Janice
Wednesday, October 28, 2009
Thursday, October 29, 2009
CrossFit 864 - Today's Schedule
5:15a.m. / 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m./6:30p.m. assessment class with Jay
Day 39 of the burpee challenge!
4 rounds for time of:
25 push presses (95#/65#)
400 m run
"I've told you these things for a purpose: that my joy might be your joy, and your joy wholly mature. This is my command: Love one another the way I loved you. This is the very best way to love. Put your life on the line for your friends. You are my friends when you do the things I command you. I'm no longer calling you servants because servants don't understand what their master is thinking and planning. No, I've named you friends because I've let you in on everything I've heard from the Father.
John 15:11-15 (The Message)
"Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight." - Lance Armstrong
Reminder that Heidi, Lindsey and Michelle are offering a discount at Spa West for hair cut, massage etc. call 681-west for an appointment.
Intensity (And it's Role In Fitness) by Pat Sherwood
Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.
Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.
How much intensity is in your workout? Most CrossFitters will say "If you can talk and carry on a conversation while doing a workout then you're probably not working as hard as you could."
Are you signed up for the Clinton Downtown Run/Walk on Saturday? This is the CF864 WOD for Saturday. Sign up today if you plan on getting a t-shirt in your run packet.
Have a great day guys! See you Thursday...
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 class with Jay
Day 39 of the burpee challenge!
4 rounds for time of:
25 push presses (95#/65#)
400 m run
"I've told you these things for a purpose: that my joy might be your joy, and your joy wholly mature. This is my command: Love one another the way I loved you. This is the very best way to love. Put your life on the line for your friends. You are my friends when you do the things I command you. I'm no longer calling you servants because servants don't understand what their master is thinking and planning. No, I've named you friends because I've let you in on everything I've heard from the Father.
John 15:11-15 (The Message)
"Anything is possible. You can be told that you have a 90-percent chance or a 50-percent chance or a 1-percent chance, but you have to believe, and you have to fight." - Lance Armstrong
Reminder that Heidi, Lindsey and Michelle are offering a discount at Spa West for hair cut, massage etc. call 681-west for an appointment.
Intensity (And it's Role In Fitness) by Pat Sherwood
Intensity, as we define it, is exactly equal to average power (force x distance / time). In other words, how much real work did you do and in what time period? The greater the average power, the greater the intensity. This makes it a measurable fact, not a debatable opinion.
Intensity and average power are the variable most commonly associate with optimizing favorable results. Whatever you want from exercise comes faster with intensity. It’s not volume or duration or heartrate or even discomfort. Do more work in less time (without overdoing it), and you’ll get fitter faster.
If you’ve been following the CrossFit site for a while, this isn’t new material. It is, however, the aspect of CrossFit that drives our success as much as any other single factor. And, in all domains, it’s always good to return to the fundamentals on a regular basis.
How much intensity is in your workout? Most CrossFitters will say "If you can talk and carry on a conversation while doing a workout then you're probably not working as hard as you could."
Are you signed up for the Clinton Downtown Run/Walk on Saturday? This is the CF864 WOD for Saturday. Sign up today if you plan on getting a t-shirt in your run packet.
Have a great day guys! See you Thursday...
3-2-1-Go!
Janice and Jay
Tuesday, October 27, 2009
Wednesday October 28, 2009
CF 864- Today's schedule 9:00a.m. (starting next week we will add 5:15am)
Day 38 of the "100 burpee challenge"
WOD - For Time
5 rounds of:
9 Weighted Good Mornings
15 Kettlebell Swings (M-55#/F-35#)
21 Overhead Walking Lunges - left/right lunge = 1 rep (65/45)
“For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”
- Hebrews 4:12
"IF YOU WANT SOMETHING YOU'VE NEVER HAD,YOU HAVE TO DO SOMETHING YOU'VE NEVER DONE"
-anonymous
CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.
When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.
Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.
In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.
Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.
The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.
Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.
Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.
For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.
The difference between a structurally solid lockout and its weak cousin is obvious.
-Jon Gilson
Hard.Fast.Brutal
CrossFit
Have an awesome day!
3-2-1- Go!
Jay and Janice
Day 38 of the "100 burpee challenge"
WOD - For Time
5 rounds of:
9 Weighted Good Mornings
15 Kettlebell Swings (M-55#/F-35#)
21 Overhead Walking Lunges - left/right lunge = 1 rep (65/45)
“For the word of God is living and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”
- Hebrews 4:12
"IF YOU WANT SOMETHING YOU'VE NEVER HAD,YOU HAVE TO DO SOMETHING YOU'VE NEVER DONE"
-anonymous
CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.
When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.
Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.
In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.
Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.
The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.
Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.
Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.
For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.
The difference between a structurally solid lockout and its weak cousin is obvious.
-Jon Gilson
Hard.Fast.Brutal
CrossFit
Have an awesome day!
3-2-1- Go!
Jay and Janice
Monday, October 26, 2009
Tuesday October 27, 2009
CF 864 - Today's schedule:
5:15a.m./8:00a.m. assessment
9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 37 of the 100 burpee challenge
If you have dropped out of the burpee challenge please mark through your name on the board. Who will make it 100 days?
“300”
25 Pull-up
50 Deadlift @ 135#
50 Push-up
50 Box Jump @ 24” box
50 Floor Wiper @ 135# (one-count)
50 KB Clean and Press @ 35# (KB must touch floor between reps)
25 Pull-up
300 reps total
“All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the man of God may be thoroughly equipped for every good work.”
- 2 Timothy 3:16-17
All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.
- Calvin Coolidge, 1872-1933, 30th President of the United States
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects."
-- Robert Heinlein (quoted in Starting Strength, page iv)
Mark Rippetoe's Book (CrossFit Barbell Coach)
Cranberry Walnut Chicken Salad
This simple chicken salad is healthy and fresh, a unique combination of a slightly sweet dressing, tart dried cranberries, and pungent feta cheese. Add walnuts for a bit of texture interest, and put everything over shredded chicken breast meat… it’s perfect on its own, or in a lettuce wrap, etc. … the possibilities are endless.
For this recipe, you will need:
• 3 chicken breasts, cooked and shredded
• 1/4 to 1/3 cup mayonnaise
• A splash of orange Juice
• 1/3 cup craisins (dried cranberries)
• 1/4 cup chopped walnuts
• Feta cheese (crumbled) to taste
Whisk the mayo and OJ together in a small bowl, then dump everything together in a large bowl and stir.
Add a little salt if you’d like. Refrigerate until cool.
We need to make room for fall/winter long sleeve CF 864 t-shirt's and will have a special from now until this Friday - short sleeve t-shirts 2 for $20.00 (regular price $15 each)
CrossFit 864 WOD for this Saturday will be the Clinton Downtown Association 5k run/walk. Get signed up today if you plan on running. Come out and support Clinton and CrossFit 864.
Great job to all of you that came out and pushed very hard on Monday's wod. Real Fitness is Earned.
Be Strong!
See you Tuesday...
Jay and Janice
5:15a.m./8:00a.m. assessment
9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 37 of the 100 burpee challenge
If you have dropped out of the burpee challenge please mark through your name on the board. Who will make it 100 days?
“300”
25 Pull-up
50 Deadlift @ 135#
50 Push-up
50 Box Jump @ 24” box
50 Floor Wiper @ 135# (one-count)
50 KB Clean and Press @ 35# (KB must touch floor between reps)
25 Pull-up
300 reps total
“All Scripture is God-breathed and is useful for teaching, rebuking, correcting and training in righteousness, so that the man of God may be thoroughly equipped for every good work.”
- 2 Timothy 3:16-17
All growth depends upon activity. There is no development physically or intellectually without effort, and effort means work.
- Calvin Coolidge, 1872-1933, 30th President of the United States
"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, and die gallantly. Specialization is for insects."
-- Robert Heinlein (quoted in Starting Strength, page iv)
Mark Rippetoe's Book (CrossFit Barbell Coach)
Cranberry Walnut Chicken Salad
This simple chicken salad is healthy and fresh, a unique combination of a slightly sweet dressing, tart dried cranberries, and pungent feta cheese. Add walnuts for a bit of texture interest, and put everything over shredded chicken breast meat… it’s perfect on its own, or in a lettuce wrap, etc. … the possibilities are endless.
For this recipe, you will need:
• 3 chicken breasts, cooked and shredded
• 1/4 to 1/3 cup mayonnaise
• A splash of orange Juice
• 1/3 cup craisins (dried cranberries)
• 1/4 cup chopped walnuts
• Feta cheese (crumbled) to taste
Whisk the mayo and OJ together in a small bowl, then dump everything together in a large bowl and stir.
Add a little salt if you’d like. Refrigerate until cool.
We need to make room for fall/winter long sleeve CF 864 t-shirt's and will have a special from now until this Friday - short sleeve t-shirts 2 for $20.00 (regular price $15 each)
CrossFit 864 WOD for this Saturday will be the Clinton Downtown Association 5k run/walk. Get signed up today if you plan on running. Come out and support Clinton and CrossFit 864.
Great job to all of you that came out and pushed very hard on Monday's wod. Real Fitness is Earned.
Be Strong!
See you Tuesday...
Jay and Janice
Sunday, October 25, 2009
Monday October 26, 2009
CF 864- Today's schedule 9:00a.m./4:30p.m./5:00p.m./6:00p.m. (advanced class and regular class).
If you have not read the blog post on FORM and FROM (Thursday 10-22-09) then please go back and read this. I will post it again next week and maybe again the next.....until we understand the importance of these two principles.
Day 36 of "100 day burpee challenge"
For Time:
18-16-14-12-10 reps of:
-sumo deadlift high pull (95/55)
-push-ups (clapping p/u's for advanced athletes)
Each one should use whatever gift he has received to serve others, faithfully administering God's grace in its various forms. If anyone speaks, he should do it as one speaking the very words of God. If anyone serves, he should do it with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever.
1 Peter 4:10-11
Perfection is not attainable, but if we chase perfection we can catch excellence.
- Vince Lombardi, 1913-1970, American Football Coach
“Know this: When one of your coaches is asking for perfection (or damn near it), there is an unwritten agreement that it may not happen immediately. We understand this, but believe (truly) that over time you are capable of developing beyond your current standard. The coach’s job is to re-inforce the things you know that you know, remind you of the things you forget you know, and teach you the things you didn’t know you didn’t know…all you have to do is fight for it. The process is the important part of this journey, and part of that process is fighting for perfection. None of us will ever attain perfection in many of the skills we practice, but merely get closer to mastery. The struggle is where the learning is and shouldn’t be approached or dismissed lightly. It is your responsibility to truly want to improve no matter what your current skill level. So enjoy the process, enjoy the road, but most of all enjoy the struggle! Even if it’s not perfect, fight for it!”
- Adrian Bozman, CrossFit San Francisco
A few links to check out:
http://www.bobsredmill.com/gluten-free/
In Search of a Good Egg (good article)
http://www.thehealthycookingcoach.com/2008/10/in-search-of-a-good-egg.html
Are you coming to give 100% today? Why waste the time if not?
Hope that everyone had a great weekend and got plenty of rest.
It's Monday now so...3-2-1-Go!
Jay and Janice
If you have not read the blog post on FORM and FROM (Thursday 10-22-09) then please go back and read this. I will post it again next week and maybe again the next.....until we understand the importance of these two principles.
Day 36 of "100 day burpee challenge"
For Time:
18-16-14-12-10 reps of:
-sumo deadlift high pull (95/55)
-push-ups (clapping p/u's for advanced athletes)
Each one should use whatever gift he has received to serve others, faithfully administering God's grace in its various forms. If anyone speaks, he should do it as one speaking the very words of God. If anyone serves, he should do it with the strength God provides, so that in all things God may be praised through Jesus Christ. To him be the glory and the power for ever and ever.
1 Peter 4:10-11
Perfection is not attainable, but if we chase perfection we can catch excellence.
- Vince Lombardi, 1913-1970, American Football Coach
“Know this: When one of your coaches is asking for perfection (or damn near it), there is an unwritten agreement that it may not happen immediately. We understand this, but believe (truly) that over time you are capable of developing beyond your current standard. The coach’s job is to re-inforce the things you know that you know, remind you of the things you forget you know, and teach you the things you didn’t know you didn’t know…all you have to do is fight for it. The process is the important part of this journey, and part of that process is fighting for perfection. None of us will ever attain perfection in many of the skills we practice, but merely get closer to mastery. The struggle is where the learning is and shouldn’t be approached or dismissed lightly. It is your responsibility to truly want to improve no matter what your current skill level. So enjoy the process, enjoy the road, but most of all enjoy the struggle! Even if it’s not perfect, fight for it!”
- Adrian Bozman, CrossFit San Francisco
A few links to check out:
http://www.bobsredmill.com/gluten-free/
In Search of a Good Egg (good article)
http://www.thehealthycookingcoach.com/2008/10/in-search-of-a-good-egg.html
Are you coming to give 100% today? Why waste the time if not?
Hope that everyone had a great weekend and got plenty of rest.
It's Monday now so...3-2-1-Go!
Jay and Janice
Saturday, October 24, 2009
Sunday October 25, 2009
CF 864 - Today's schedule: closed
Rest Day unless you are doing the burpee challenge
Day 35 of the 100th day burpee challenge
Thanks to all of you who came out this am for the team workout
it was a great one! Love the hard work.
Please remember to sign up for the Clinton Downtown Association
5k run/walk October 31, 2009 at PC this will be CrossFit 864 workout for the
day. If you have any questions please ask Janice or Mike.
Matthew 5:12 (New Living Translation)
12 Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow. - Robert H. Goddard
Thanks Jay and Janice
Rest Day unless you are doing the burpee challenge
Day 35 of the 100th day burpee challenge
Thanks to all of you who came out this am for the team workout
it was a great one! Love the hard work.
Please remember to sign up for the Clinton Downtown Association
5k run/walk October 31, 2009 at PC this will be CrossFit 864 workout for the
day. If you have any questions please ask Janice or Mike.
Matthew 5:12 (New Living Translation)
12 Be happy about it! Be very glad! For a great reward awaits you in heaven. And remember, the ancient prophets were persecuted in the same way.
It is difficult to say what is impossible, for the dream of yesterday is the hope of today and the reality of tomorrow. - Robert H. Goddard
Thanks Jay and Janice
Friday, October 23, 2009
Saturday October 24, 2009
CF-864 Today's schedule 8:30a.m.
Team Workout (relay)
Each man should give what he has decided in his heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
2 Corinthians 9:7
A chance to share:
We are planning on supporting OCC again this year and hope that all of you will take a look at the following links if you are not familiar with this wonderful project. Our family has really made this a special occasion over the last few years as we take our boys and let them have a big part in selecting the items that go into each child's box. We are so blessed that we forget so often that there are many that need our help. This small shoe box will show a child somewhere that there is someone that cares just a little bit about someone that they don't even know. We will collect these at the gym and deliver them to one of the designated drop off points in our area. Please leave you shoe box with us no later than November 15th.
Operation Christmas Child - Samaritan's Purse
http://www.samaritanspurse.org/index.php/OCC/Pack_A_Shoe_Box/
http://www.samaritanspurse.org/pdf/PackABoxwithLabels.pdf
If you can't feed a hundred people, then just feed one.
- Mother Teresa, 1910-1997, Albanian-born Humanitarian and Missionary
Quote from Coach Glassman: "Chase your weakness."
Don't avoid working on the things that you suck at. Pick one or two of them and add them into your warm-up.
The CrossFit training program: it’s hard; it’s simple; it works.
Have a great day!
See all of you Saturday morning....
3-2-1-Go! (Strong or Weak? Your Choice)
Jay and Janice
Team Workout (relay)
Each man should give what he has decided in his heart to give, not reluctantly or under compulsion, for God loves a cheerful giver.
2 Corinthians 9:7
A chance to share:
We are planning on supporting OCC again this year and hope that all of you will take a look at the following links if you are not familiar with this wonderful project. Our family has really made this a special occasion over the last few years as we take our boys and let them have a big part in selecting the items that go into each child's box. We are so blessed that we forget so often that there are many that need our help. This small shoe box will show a child somewhere that there is someone that cares just a little bit about someone that they don't even know. We will collect these at the gym and deliver them to one of the designated drop off points in our area. Please leave you shoe box with us no later than November 15th.
Operation Christmas Child - Samaritan's Purse
http://www.samaritanspurse.org/index.php/OCC/Pack_A_Shoe_Box/
http://www.samaritanspurse.org/pdf/PackABoxwithLabels.pdf
If you can't feed a hundred people, then just feed one.
- Mother Teresa, 1910-1997, Albanian-born Humanitarian and Missionary
Quote from Coach Glassman: "Chase your weakness."
Don't avoid working on the things that you suck at. Pick one or two of them and add them into your warm-up.
The CrossFit training program: it’s hard; it’s simple; it works.
Have a great day!
See all of you Saturday morning....
3-2-1-Go! (Strong or Weak? Your Choice)
Jay and Janice
Thursday, October 22, 2009
Friday October 23, 2009
CF-864 Today's schedule 4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Check yesterdays blog (Thursday) on FORM and FROM if you have not read it.
Day 33 of the 100 day burpee challenge
"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
CrossFit Hero WOD
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Do not be wise in your own eyes; fear the LORD and shun evil.
This will bring health to your body and nourishment to your bones.
Proverbs 3:7-8
“There is no failure for the man who realizes his power, who never knows when he is beaten; there is no failure for the determined endeavor; the unconquerable will. There is no failure for the man who gets up every time he falls, who rebounds like a rubber ball, who persists when everyone else gives up, who pushes on when everyone else turns back.”
— Orison Swett Marden (1850-1924) Founder of Success magazine.
It is never too late to be who you might have been.
- George Eliot, 1819-1880, English Novelist
Here's a couple of CrossFit quotes for you (from various affiliates)
-Specialize in nothing. Excel in everything - CrossFit
-Flat on your back in 20 minutes or less
-Just when you thought you were fit
-Building superior athletes one hellish workout at a time
Paleo in a Nutshell Part 1: Food
http://www.youtube.com/watch?v=uCFZoqmKf5M
What CrossFit Athletes Eat
http://www.youtube.com/watch?v=fY9ceulkVzs
Have a great day and be strong!
If you think you can't...then you probably can't.
Janice and Jay
Check yesterdays blog (Thursday) on FORM and FROM if you have not read it.
Day 33 of the 100 day burpee challenge
"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
CrossFit Hero WOD
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Do not be wise in your own eyes; fear the LORD and shun evil.
This will bring health to your body and nourishment to your bones.
Proverbs 3:7-8
“There is no failure for the man who realizes his power, who never knows when he is beaten; there is no failure for the determined endeavor; the unconquerable will. There is no failure for the man who gets up every time he falls, who rebounds like a rubber ball, who persists when everyone else gives up, who pushes on when everyone else turns back.”
— Orison Swett Marden (1850-1924) Founder of Success magazine.
It is never too late to be who you might have been.
- George Eliot, 1819-1880, English Novelist
Here's a couple of CrossFit quotes for you (from various affiliates)
-Specialize in nothing. Excel in everything - CrossFit
-Flat on your back in 20 minutes or less
-Just when you thought you were fit
-Building superior athletes one hellish workout at a time
Paleo in a Nutshell Part 1: Food
http://www.youtube.com/watch?v=uCFZoqmKf5M
What CrossFit Athletes Eat
http://www.youtube.com/watch?v=fY9ceulkVzs
Have a great day and be strong!
If you think you can't...then you probably can't.
Janice and Jay
Wednesday, October 21, 2009
Thursday, October 22, 2009
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 12:30p.m. (Heavy - advanced only) 4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 32 of the "100 burpee challenge"
WOD
3 rounds for time:
15 KTE - Knees to Elbow
20 KBS - Kettlebell Swings/American (35/53)
25 Box Jumps (20/24)
FORM!
“I desire to do your will, O my God; your law is within my heart.”
- Psalm 40:8
Real joy comes not from ease or riches or from the praise of men, but from doing something worthwhile.
- Sir Wilfred Grenfell, 1865-1940
In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren’t getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.
It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed...the bottom line, the end, the “period”... if you want to be more fit, you need to prioritize range of motion and proper form, end of story!
Why?1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM...move your body a greater distance...faster!
2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM...a) it shoves your joints into positions those joints ought not be in.b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)
Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.
What are examples?
1) Rounded back or on toes on Air Squats.
2) Butt above parallel on Air Squats. Not getting low enough.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened range on sit-ups
8) Not dropping knee on a lunge - going halfway down.
9) Not utilizing hips on kettlebell swings, sdhp, etc.
10) Rounded back on deadlifts
11) and the list can go on and on.....
Why?1) Insufficient strength, balance, flexibility. This is fine...that’s why we come...to get better.
2) To go fast. Boooo...Hiss! Pain - That makes us uncomfortable.
3) It’s easier and doesn't hurt to do it halfway - Boooo...Hiss #2! No excuse. That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly.
FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.
The point is....go half the distance, get half the results....go FULL ROM and get full results. Are you settling for just half of the results that you could achieve because you do not take the time to work on getting full range of motion or because sometimes it hurts more to do the exercise properly? Do you do it your way or the right way? Just something to think about while doing your next WOD.
Let's get STRONGER together.
Have a great day!
Jay and Janice
5:15a.m. / 9:00a.m. / 12:30p.m. (Heavy - advanced only) 4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 32 of the "100 burpee challenge"
WOD
3 rounds for time:
15 KTE - Knees to Elbow
20 KBS - Kettlebell Swings/American (35/53)
25 Box Jumps (20/24)
FORM!
“I desire to do your will, O my God; your law is within my heart.”
- Psalm 40:8
Real joy comes not from ease or riches or from the praise of men, but from doing something worthwhile.
- Sir Wilfred Grenfell, 1865-1940
In order to achieve any fitness goal, you must strive for Full Range of Motion (FROM) in all your movements. Sacrificing full range of motion to finish quickly or try to get more reps faster isn’t safe and isn’t contributing to overall fitness. Sure, we all want to go faster (especially when someone’s yelling at you “Go faster!”), but we aren’t getting any better if we’re shortening the range of motion. Maybe more importantly, making ROM errors puts you at risk for hurting yourself.
It matters not if you goal is weight-loss, better general fitness, or increased endurance and speed...the bottom line, the end, the “period”... if you want to be more fit, you need to prioritize range of motion and proper form, end of story!
Why?1) Power (Force) = m x d/t: This means that the greater the d (distance) the greater the force you are applying. Said otherwise, the more Powerful you are. Said otherwise, the more calories you are burning! So go for FROM...move your body a greater distance...faster!
2) I’ll briefly summarize what CrossFit guru Mark Rippetoe says about bad form and limited ROM...a) it shoves your joints into positions those joints ought not be in.b) when your joints are in compromised positions, you are using muscles in ways they ought not be used. (read full article here)
Hence, this is why performance suffers and injuries are more prevalent when we let limited ROM detract from good FORM.
What are examples?
1) Rounded back or on toes on Air Squats.
2) Butt above parallel on Air Squats. Not getting low enough.
3) Not going on toes or getting air on Wall Ball/Push Press (full extension).
4) Short-arming, turtle-necking push-ups.
5) Staying bent over when coming up in a Bend/Thrust (squat to standing)
6) Staying bent arm on pull-ups, or not going C2B.
7) Shortened range on sit-ups
8) Not dropping knee on a lunge - going halfway down.
9) Not utilizing hips on kettlebell swings, sdhp, etc.
10) Rounded back on deadlifts
11) and the list can go on and on.....
Why?1) Insufficient strength, balance, flexibility. This is fine...that’s why we come...to get better.
2) To go fast. Boooo...Hiss! Pain - That makes us uncomfortable.
3) It’s easier and doesn't hurt to do it halfway - Boooo...Hiss #2! No excuse. That’s not the CF way, and technically, it’s not easier. Bad form and limited ROM works the body inefficiently! Inefficiency is the enemy of endurance. Just consider the Air Squat, people with exquisite form can go all day while those who bend and go half way down run out of steam quickly.
FORM and FROM = Efficiency = More Movement = More Calories Burned and More Endurance Built.
The point is....go half the distance, get half the results....go FULL ROM and get full results. Are you settling for just half of the results that you could achieve because you do not take the time to work on getting full range of motion or because sometimes it hurts more to do the exercise properly? Do you do it your way or the right way? Just something to think about while doing your next WOD.
Let's get STRONGER together.
Have a great day!
Jay and Janice
Tuesday, October 20, 2009
Wednesday October 21, 2009
CF-864 Today's Schedule 9:00a.m.
Day 31 of the 100 day burpee challenge
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
First let me thank all of you for your patience and consideration through the recent construction projects around the gym. Last week both the front and back were under construction as we were doing a workout that had a run at the beginning and the end and just like a good CrossFitter would do...you worked around it and never complained - thanks! Since the work on the railroad track side has been completed we ask that all of you begin parking on that side and using the glass door entrance or use the city parking lot. As the size of the groups grow I have noticed that we are using a lot of the parking space at Wilson's which creates a lot of congestion at times and makes it difficult for their customers to get in and out. We are very thankful to Paul and Beth for their graciousness and allowing us to use their lot! Thanks guys!
Just for your information - there is a plan in the works to have a unit (heat) installed in the gym. Yea, I know that all of you are tough and many of you have requested that we not have heat so that you can test your mental toughness - just kidding. We don't want to spoil you but we will be able to knock the chill off on the really cold days. I have said that we have heat and air in the gym already but the only problem is the heat runs in July and the air doesn't kick on until October.
Do not cast me from your presence or take your Holy Spirit from me. Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.
Then I will teach transgressors your ways, and sinners will turn back to you.
Psalm 51:11-13
Ignorance and inconsideration are the two great causes of the ruin of mankind.
- John Tillotson, 1630-1694
Reminder - The WOD for Saturday, October 31 will be the Clinton Downtown Association 5k run/walk. There are plenty registration forms at the gym so get sign up today and support this event in a CrossFit 864 kind of way!
Paleo Recipe: Found on a Paleo Blog - the pic looked really good!
This is probably quite common for other paleo dieters but I have never tried to make it myself. I made some Egg and Lettuce Wraps and here is the recipe. Another great breakfast or lunch snack. Very light but filling.
Ingredients
3 Boiled Eggs – mashed
Iceberg Lettuce
1/2 Carrot – grated
1 Tomato – finely chopped
Alfalfa sprouts – 4 Tbspns
Mayonnaise - 4 Tbspns
Red Onion – 4 Tbspns finely chopped
Take a leaf off the iceberg lettuce to provide the ‘wrap’. Then place carrots, alfalfa sprouts, tomatoes, red onions, mayonnaise and mashed eggs in that order. Add some pepper to taste. Preferably use homemade mayonnaise that is made with olive oil and egg.
Real Fitness is earned - earn yours today...CrossFit 864!
Look forward to seeing you on Wednesday.
Jay and Janice
Day 31 of the 100 day burpee challenge
Four rounds for time of:
Walking lunge 50 meters
Sit-ups, 50 reps
First let me thank all of you for your patience and consideration through the recent construction projects around the gym. Last week both the front and back were under construction as we were doing a workout that had a run at the beginning and the end and just like a good CrossFitter would do...you worked around it and never complained - thanks! Since the work on the railroad track side has been completed we ask that all of you begin parking on that side and using the glass door entrance or use the city parking lot. As the size of the groups grow I have noticed that we are using a lot of the parking space at Wilson's which creates a lot of congestion at times and makes it difficult for their customers to get in and out. We are very thankful to Paul and Beth for their graciousness and allowing us to use their lot! Thanks guys!
Just for your information - there is a plan in the works to have a unit (heat) installed in the gym. Yea, I know that all of you are tough and many of you have requested that we not have heat so that you can test your mental toughness - just kidding. We don't want to spoil you but we will be able to knock the chill off on the really cold days. I have said that we have heat and air in the gym already but the only problem is the heat runs in July and the air doesn't kick on until October.
Do not cast me from your presence or take your Holy Spirit from me. Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.
Then I will teach transgressors your ways, and sinners will turn back to you.
Psalm 51:11-13
Ignorance and inconsideration are the two great causes of the ruin of mankind.
- John Tillotson, 1630-1694
Reminder - The WOD for Saturday, October 31 will be the Clinton Downtown Association 5k run/walk. There are plenty registration forms at the gym so get sign up today and support this event in a CrossFit 864 kind of way!
Paleo Recipe: Found on a Paleo Blog - the pic looked really good!
This is probably quite common for other paleo dieters but I have never tried to make it myself. I made some Egg and Lettuce Wraps and here is the recipe. Another great breakfast or lunch snack. Very light but filling.
Ingredients
3 Boiled Eggs – mashed
Iceberg Lettuce
1/2 Carrot – grated
1 Tomato – finely chopped
Alfalfa sprouts – 4 Tbspns
Mayonnaise - 4 Tbspns
Red Onion – 4 Tbspns finely chopped
Take a leaf off the iceberg lettuce to provide the ‘wrap’. Then place carrots, alfalfa sprouts, tomatoes, red onions, mayonnaise and mashed eggs in that order. Add some pepper to taste. Preferably use homemade mayonnaise that is made with olive oil and egg.
Real Fitness is earned - earn yours today...CrossFit 864!
Look forward to seeing you on Wednesday.
Jay and Janice
Monday, October 19, 2009
Tuesday October 20, 2009
Andy Bolton - 1,008 lb. deadlift!
CF-864 Today's Schedule:
5:15a.m./8:00a.m. assessment class with Jay L./9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Great job on the deadlifts and handstand push-ups!
Day 30 of the "100 day burpee challenge"
WOD
AMRAP in 25 minutes:
10 step-ups
10 mountain climber
10 burpees
3.2.1. Go!
“Delight yourself in the LORD and he will give you the desires of your heart.”
- Psalm 37:4
There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.
- Ella Wheeler Wilcox, 1850-1919
How close are you to reaching your goals? Setting new PR's? What's holding you back? How can we help you?
Hope that your week is off to a great start!
See you Tuesday...
Be STRONG!
Janice and Jay
Sunday, October 18, 2009
Monday October 19,2009
CF 864- Today's schedule 9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 29 of the 100 day burpee challenge
Diane 21-15-9
Deadlifts (225 pound)
Handstand push ups / Or ring push ups
Wait for the LORD; be strong and take heart and wait for the LORD.”- Psalm 27:14
Dairy-Free Ranch Dressing
¼ cup grapeseed oil vegenaisse
1 tablespoon lemon juice,
fresh squeezed1 clove garlic,
pressed⅛ teaspoon minced scallion
pinch celtic sea salt
Combine all ingredients in a small mason jar
Shake well to serve over salad
Or to use as a dip refrigerate to chill and thicken
Day 29 of the 100 day burpee challenge
Diane 21-15-9
Deadlifts (225 pound)
Handstand push ups / Or ring push ups
Wait for the LORD; be strong and take heart and wait for the LORD.”- Psalm 27:14
Dairy-Free Ranch Dressing
¼ cup grapeseed oil vegenaisse
1 tablespoon lemon juice,
fresh squeezed1 clove garlic,
pressed⅛ teaspoon minced scallion
pinch celtic sea salt
Combine all ingredients in a small mason jar
Shake well to serve over salad
Or to use as a dip refrigerate to chill and thicken
Saturday, October 17, 2009
Sunday October 18,2009
CF-864 - Rest Day
Day 28 of the "100 day burpee challenge"
Did you run a 5k today? What motivates you? What are your goals?
“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.”
- Psalm 25:14-15
"What lies behind us and what lies before us are tiny matters compared to what lies within us."
- Oliver Wendell Holmes
Have a great weekend!'
Jay and Janice
Day 28 of the "100 day burpee challenge"
Did you run a 5k today? What motivates you? What are your goals?
“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.”
- Psalm 25:14-15
"What lies behind us and what lies before us are tiny matters compared to what lies within us."
- Oliver Wendell Holmes
Have a great weekend!'
Jay and Janice
Friday, October 16, 2009
Saturday October 17, 2009
WOD- CrossFit 864 Going to CF Greer for their Grand Opening!
Leaving the gym (CF864) at 7:30a.m. meet us there if you want to follow along.
Day 27 of the "100 Day Burpee Challenge"
Optional workout for Saturday - run a 5k (3.1 miles)
Just Do It!
-Nike
“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”
- Psalm 19:14
Grilled Balsamic and Molasses Salmon (Paleo/Low Carb
1 large fillet wild caught salmon (1.75 lbs) lemon juice, to taste.
Balsamic Molasses Glaze
4-5 T. organic unsulfured blackstrap molasses
3 T. no-sulfur balsamic vinegar
2-3 T. extra virgin olive oil
Sea salt and pepper
dried dill
Lemon juice to taste
garlic powder
lemon pepper
Prepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.
Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.
I've talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but it really is deserving of its own nutritional post (coming soon)! The probiotics and good bacteria in the intestines feed off the slowly digested sugar in the blackstrap molasses (hence its low glycemic index), allowing for an immunity boost and longer digestion time for optimal digestion. This all gives the body more time to absorb and process nutrients, like the Omega 3's we all so desperately need in our diets. To truly reap the benefits of the Omega 3 fats the salmon (and other fatty cold water fish) have to offer, eat the skin! I know that sounds repulsive to some, but the Omega 3's are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you're curious).
He conquers who endures.
-Persius
Have a great weekend!
Jay and Janice
Leaving the gym (CF864) at 7:30a.m. meet us there if you want to follow along.
Day 27 of the "100 Day Burpee Challenge"
Optional workout for Saturday - run a 5k (3.1 miles)
Just Do It!
-Nike
“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”
- Psalm 19:14
Grilled Balsamic and Molasses Salmon (Paleo/Low Carb
1 large fillet wild caught salmon (1.75 lbs) lemon juice, to taste.
Balsamic Molasses Glaze
4-5 T. organic unsulfured blackstrap molasses
3 T. no-sulfur balsamic vinegar
2-3 T. extra virgin olive oil
Sea salt and pepper
dried dill
Lemon juice to taste
garlic powder
lemon pepper
Prepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.
Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side - we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.
I've talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but it really is deserving of its own nutritional post (coming soon)! The probiotics and good bacteria in the intestines feed off the slowly digested sugar in the blackstrap molasses (hence its low glycemic index), allowing for an immunity boost and longer digestion time for optimal digestion. This all gives the body more time to absorb and process nutrients, like the Omega 3's we all so desperately need in our diets. To truly reap the benefits of the Omega 3 fats the salmon (and other fatty cold water fish) have to offer, eat the skin! I know that sounds repulsive to some, but the Omega 3's are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you're curious).
He conquers who endures.
-Persius
Have a great weekend!
Jay and Janice
Thursday, October 15, 2009
Friday October 16, 2009
CrossFit 864 - Today's Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Please let us know if you are planning on going to CrossFit Greers Grand Opening on Saturday. This will be the Saturday WOD.
Day 26 of the "100 Burpee Challenge"
WOD
For Time - Complete all reps of each exercise before moving to the next.
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
"May the Lord bless you and keep you. May the Lord show you his kindness and have mercy on you. May the Lord watch over you and give you peace."
- Numbers 6:24-26
I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.
- Martha Washington, 1732-1802
Blood is replaceable. Sweat is expected. Tears are optional
CrossFit!
Hope that all of those sore legs have had a day to rest and you are ready to get some more.... 3-2-1-Go!
Have a great day! See you Friday.
Janice and Jay
Please let us know if you are planning on going to CrossFit Greers Grand Opening on Saturday. This will be the Saturday WOD.
Day 26 of the "100 Burpee Challenge"
WOD
For Time - Complete all reps of each exercise before moving to the next.
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
"May the Lord bless you and keep you. May the Lord show you his kindness and have mercy on you. May the Lord watch over you and give you peace."
- Numbers 6:24-26
I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.
- Martha Washington, 1732-1802
Blood is replaceable. Sweat is expected. Tears are optional
CrossFit!
Hope that all of those sore legs have had a day to rest and you are ready to get some more.... 3-2-1-Go!
Have a great day! See you Friday.
Janice and Jay
Wednesday, October 14, 2009
Thursday October 15, 2009
CF -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.
"Helen"
3 rounds For time:
Run 400 meters
1.5 pood kettlebell swing x 21
Pull-ups x 12
3-2-1 go!
The Saturday WOD (10-17-09) will be at CrossFit Greer
(see yesterdays blog) there will not be a workout at CF864. Please let Jay or Janice know if you plan on going. Give us a call or shoot an email.
“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.”
- Romans 12:2
The person who makes a success of living is the one who see his goal steadily and aims for it unswervingly. That is dedication. - Cecil B. DeMille
Paleo Chicken Soup:
I started it with the left over stock and chicken from last night's dinner. I had to add more stock... about 32 oz. low sodium chicken stock... and I added more water, too (as needed to fill the pot).
Veggies:
1 C carrots, chopped
1 1/2 C celery, diced
1 sweet potato, cubed
1 15oz can diced tomatoes, no added salt
I sauteed these next vegetable first in 1 tsp. olive oil before adding to pot:
1 red pepper, diced
1 yellow onion, diced
3 cloves garlic, minced
also add:
3 skinless boneless chicken breasts, trimmed... just put them in!
2 bay leaves
fresh ground pepper
That's it! I cooked on high for 2-3 hours. Then turned it on low for another 2-3 hours. I used a couple forks to shred the chicken pieces, while in the pot, before serving. Enjoy... and I hope this will give you some comfort and keep you cozy!
5:15a.m./9:00a.m./12:30p.m. (heavy)
4:30p.m./5:00p.m./5:30p.m./6:00p.m.
"Helen"
3 rounds For time:
Run 400 meters
1.5 pood kettlebell swing x 21
Pull-ups x 12
3-2-1 go!
The Saturday WOD (10-17-09) will be at CrossFit Greer
(see yesterdays blog) there will not be a workout at CF864. Please let Jay or Janice know if you plan on going. Give us a call or shoot an email.
“Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.”
- Romans 12:2
The person who makes a success of living is the one who see his goal steadily and aims for it unswervingly. That is dedication. - Cecil B. DeMille
Paleo Chicken Soup:
I started it with the left over stock and chicken from last night's dinner. I had to add more stock... about 32 oz. low sodium chicken stock... and I added more water, too (as needed to fill the pot).
Veggies:
1 C carrots, chopped
1 1/2 C celery, diced
1 sweet potato, cubed
1 15oz can diced tomatoes, no added salt
I sauteed these next vegetable first in 1 tsp. olive oil before adding to pot:
1 red pepper, diced
1 yellow onion, diced
3 cloves garlic, minced
also add:
3 skinless boneless chicken breasts, trimmed... just put them in!
2 bay leaves
fresh ground pepper
That's it! I cooked on high for 2-3 hours. Then turned it on low for another 2-3 hours. I used a couple forks to shred the chicken pieces, while in the pot, before serving. Enjoy... and I hope this will give you some comfort and keep you cozy!
Tuesday, October 13, 2009
Wednesday October 14, 2009
CF-864 Today's schedule 9:00a.m.
Day 24 of the "100 Burpee Challenge"
WOD
For Time:
100 Back Squats - every minute do 5 burpees
(Rx'd M 135-155 / W 65-85)
3-2-1 GO!
Saturday, October 17 we will take our Saturday morning WOD to CrossFit Greer to support their Grand Opening! CF Greer brought a strong group of CrossFitters down to our box and did "R-21" so lets go up and enjoy the time together with other affiliates from across the upstate. The WOD starts at 0900 and we will plan on meeting and leaving CrossFit 864 at 0730. Please let Jay or Janice know if you plan on going.
“For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future.”
- Jeremiah 29:11
"we train for war and fight to win."
— Marcus Lutrell, Navy SEAL
Interesting article on running:
http://www.fitnessspotlight.com/2009/09/10/barefoot-running-injuries/
Easy Avocado Dip
3 medium avocados
1 tablespoon lemon juice
½ teaspoon celtic sea salt
½ teaspoon chili powder
¼ teaspoon cumin
Cut the avocados in half, then remove the pits, reserving 1 to a medium bowl
Scoop avocado meat into bowl with pit
Gently mash avocados with a spoon
Add lemon juice, salt, chili and cumin
Stir lightly to combine
Serve with carrot and celery sticks
What is Crossfit?
Constantly varied:
The best program is the one that you’re not on. If you are not switching things up and trying new variations, loads, sets, reps etc in your current workout, you are not getting the variety needed to make continual progress! Crossfit takes this one step further by presenting workouts in such a fashion that there is such great variety that they appear random and totally unpredictable, just like those little ‘oppurtunities’ life throws your way.
Functional Movement:
Here’s one of the most misused terms in the fitness industry! Functional movement is purposeful movement. It is natural, and irreducible. It is not only safe but the most efficient way to accomplish a motor task. Functional movement is deadlifting, cleaning, squatting, pressing, pulling. Forget about the balance board. It will not be found at Full Circle.
High Intensity:
Intensity is often defined in weightlifting as a percentage of maximum. The greater the percentage of your max you are lifting, the greater the ‘intensity’ of your workout. Well, that’s all well and good, but we mean something slightly different. We mean Power. We mean work, divided by time. Lifting a 95% max deadlift is intense, but it’s not an intense workout. Lifting a 75% deadlift for 21 reps and then doing 21 handstand pushups as fast as you can, that is intense. So we define intensity by relative power output.
Crossfit seeks to enhance an athlete’s ability to produce greater levels of power over broad time and modal domains. That means bigger maxes in heavy lifts, as well as shorter times in 10K’s. That means putting out more whether it be something moderately heavy 45 times, or whether it be repeated bouts of near sprints. Let’s face it, life is neither a marathon nor an Olympic lifting contest. It’s something in between. It’s precisely due to this fact that one can clearly observe that ‘nature, as well as combat punishes the specialist’. It is with this in mind that we earnestly seek to be competent in every aspect of fitness, and not waste too much time trying to be the best at any one thing. A well rounded athlete will always have choices as to how to best accomplish a motor task. A specialist only has one choice. If his square peg doesn’t fit that task’s round hole, he loses.
Remember - If you pick and choose the wod's that you come to based on the exercises and skip the days that have exercises that you are weak at or just dont like to do then you are missing the entire concept of CrossFit which is constantly varied, if not random, functional movements performed at high intensity. Dont be lazy! Conquer your weakness or give up and it will conquer you.
CrossFit - The fastest way to get the most fit.
Have a great day!
Jay and Janice
Day 24 of the "100 Burpee Challenge"
WOD
For Time:
100 Back Squats - every minute do 5 burpees
(Rx'd M 135-155 / W 65-85)
3-2-1 GO!
Saturday, October 17 we will take our Saturday morning WOD to CrossFit Greer to support their Grand Opening! CF Greer brought a strong group of CrossFitters down to our box and did "R-21" so lets go up and enjoy the time together with other affiliates from across the upstate. The WOD starts at 0900 and we will plan on meeting and leaving CrossFit 864 at 0730. Please let Jay or Janice know if you plan on going.
“For I know the plans I have for you," declares the LORD, "plans to prosper you and not to harm you, plans to give you hope and a future.”
- Jeremiah 29:11
"we train for war and fight to win."
— Marcus Lutrell, Navy SEAL
Interesting article on running:
http://www.fitnessspotlight.com/2009/09/10/barefoot-running-injuries/
Easy Avocado Dip
3 medium avocados
1 tablespoon lemon juice
½ teaspoon celtic sea salt
½ teaspoon chili powder
¼ teaspoon cumin
Cut the avocados in half, then remove the pits, reserving 1 to a medium bowl
Scoop avocado meat into bowl with pit
Gently mash avocados with a spoon
Add lemon juice, salt, chili and cumin
Stir lightly to combine
Serve with carrot and celery sticks
What is Crossfit?
Constantly varied:
The best program is the one that you’re not on. If you are not switching things up and trying new variations, loads, sets, reps etc in your current workout, you are not getting the variety needed to make continual progress! Crossfit takes this one step further by presenting workouts in such a fashion that there is such great variety that they appear random and totally unpredictable, just like those little ‘oppurtunities’ life throws your way.
Functional Movement:
Here’s one of the most misused terms in the fitness industry! Functional movement is purposeful movement. It is natural, and irreducible. It is not only safe but the most efficient way to accomplish a motor task. Functional movement is deadlifting, cleaning, squatting, pressing, pulling. Forget about the balance board. It will not be found at Full Circle.
High Intensity:
Intensity is often defined in weightlifting as a percentage of maximum. The greater the percentage of your max you are lifting, the greater the ‘intensity’ of your workout. Well, that’s all well and good, but we mean something slightly different. We mean Power. We mean work, divided by time. Lifting a 95% max deadlift is intense, but it’s not an intense workout. Lifting a 75% deadlift for 21 reps and then doing 21 handstand pushups as fast as you can, that is intense. So we define intensity by relative power output.
Crossfit seeks to enhance an athlete’s ability to produce greater levels of power over broad time and modal domains. That means bigger maxes in heavy lifts, as well as shorter times in 10K’s. That means putting out more whether it be something moderately heavy 45 times, or whether it be repeated bouts of near sprints. Let’s face it, life is neither a marathon nor an Olympic lifting contest. It’s something in between. It’s precisely due to this fact that one can clearly observe that ‘nature, as well as combat punishes the specialist’. It is with this in mind that we earnestly seek to be competent in every aspect of fitness, and not waste too much time trying to be the best at any one thing. A well rounded athlete will always have choices as to how to best accomplish a motor task. A specialist only has one choice. If his square peg doesn’t fit that task’s round hole, he loses.
Remember - If you pick and choose the wod's that you come to based on the exercises and skip the days that have exercises that you are weak at or just dont like to do then you are missing the entire concept of CrossFit which is constantly varied, if not random, functional movements performed at high intensity. Dont be lazy! Conquer your weakness or give up and it will conquer you.
CrossFit - The fastest way to get the most fit.
Have a great day!
Jay and Janice
Monday, October 12, 2009
Tuesday, October 13, 2009
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.
WOD
"Michael"
3 rounds for time:
800 meter run
50 AbMat Sit-ups
50 Good mornings with weight
3-2-1- Go!
Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night. He is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither. Whatever he does prospers.
Psalm 1:1-3
I was never afraid of failure, for I would sooner fail than not be among the best.
-John Keats
Zone Recipe:
Broccoli Salad
Tasty low-carb good fat (mmm energy) salad!
1 cup broccoli, chopped (free carbs)
1 heaping tbsp mayonnaise (3 blocks fat, 1 block if light mayo)
1 tsp red wine (or salad) vinegar (free)
Any or all of the following to taste:
1/2 can tuna OR 2 oz chicken (2 blocks protein)
1 slice bacon, crumbled (2 blocks fat)
2 tbsp craisins (1 block carbs)
1 tbsp sunflower seeds (2 blocks fat)
Sprinkle of shredded cheese (negligible)
Fresh ground pepper
Mix well.
Serves 1.
Everyone's Broccoli Salad is a little different... Send us your modifications. This was from another CF blog.
See you Tuesday!
Janice and Jay
5:15a.m. / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m.
WOD
"Michael"
3 rounds for time:
800 meter run
50 AbMat Sit-ups
50 Good mornings with weight
3-2-1- Go!
Blessed is the man who does not walk in the counsel of the wicked or stand in the way of sinners or sit in the seat of mockers. But his delight is in the law of the LORD, and on his law he meditates day and night. He is like a tree planted by streams of water, which yields its fruit in season and whose leaf does not wither. Whatever he does prospers.
Psalm 1:1-3
I was never afraid of failure, for I would sooner fail than not be among the best.
-John Keats
Zone Recipe:
Broccoli Salad
Tasty low-carb good fat (mmm energy) salad!
1 cup broccoli, chopped (free carbs)
1 heaping tbsp mayonnaise (3 blocks fat, 1 block if light mayo)
1 tsp red wine (or salad) vinegar (free)
Any or all of the following to taste:
1/2 can tuna OR 2 oz chicken (2 blocks protein)
1 slice bacon, crumbled (2 blocks fat)
2 tbsp craisins (1 block carbs)
1 tbsp sunflower seeds (2 blocks fat)
Sprinkle of shredded cheese (negligible)
Fresh ground pepper
Mix well.
Serves 1.
Everyone's Broccoli Salad is a little different... Send us your modifications. This was from another CF blog.
See you Tuesday!
Janice and Jay
Sunday, October 11, 2009
Monday October 12, 2009
CF - 864 Today's Schedule:
9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 22 of the "100 Burpee Challenge"
WOD
walking lunge 100 ft.
21 pull ups
21 sit ups
walking lunge 100 ft.
18 pull ups
18 sit ups
walking lunge 100 ft.
15 pull ups
15 sit ups
walking lunge 100 ft.
12 pull ups
12 sit ups
walking lunge 100 ft.
9 pull ups
9 sit ups
walking lunge 100 ft.
6 pull ups
6 sit ups
Help me, O LORD my God; save me in accordance with your love.
Let them know that it is your hand, that you, O LORD, have done it.
They may curse, but you will bless; when they attack they will be put to shame, but your servant will rejoice. My accusers will be clothed with disgrace and wrapped in shame as in a cloak. With my mouth I will greatly extol the LORD; in the great throng I will praise him. For he stands at the right hand of the needy one, to save his life from those who condemn him.
Psalm 109:26-31
Forget the times of your distress, but never forget what they taught you.
- Herbert Gasser, 1888-1963, American Physiologist
From: Steves Paleo Blog
How to make your own paleo meal-in-a-bag
Here's how you can make your own Paleo Fast-Food ;-)
Ingredients for a 4 block "meal":
4 oz of Free Range Bison turned into jerky (oh ya that's a Quarter LB of bison!) Dried Bananas ~ 15 gm - WF sells them with nothing added. Go online too.
Dried Cherries ~ 10 gm - no sugar or sulfites.
Dried Mulberries ~ 10 gm - no sugar or sulfites. They are mild, slightly sweet, high in fiber.
Raw Almonds and Pecans ~ 12 gm (Costco baby!)
Gooseberries ~ 5 gm no sugar or sulfites. They are tart, sweet, and VERY expensive. They are also known as golden berries or incan berries. $24/lb at Whole Foods - not kidding.
Cacao Nibs ~ 5 gm no sugar or preservatives. This may be a debatable paleo food but you can eat it raw (in fact this IS raw), and it is 100% natural. Oh ya, maybe i should explain what it IS - this is what's used to make chocolate. They're broken up cacao "beans" - but BTW, they are technically seeds. I've been adding it to cookies and meats (believe it or not) It's kind of a nutty chocolate taste and is more dense in antioxidants than any other food - blueberries, acai berries, pomegranate - U name it.
Where do ya get this stuff? Get together with your buddies, sisters, whatever, and order top-round bison from http://www.buffalogal.com/ There's lots of recipes for jerky. Replace the sugars with agave and maple syrup, replace the soy sauce with sea salt - about 1-2 tsp per lb of meat, and ramp the spices up a bit to account for the fact that the soy is gone. You can make it in the oven, lots of internet tips on that, or buy a cheapo dehydrator for ~$60.00. You'll have to pool your resources on the other ingredients too but a good one-stop shop is http://www.nutsonline.com/. Bounce around the net for a bit and you'll find everything you need. The vacuum sealer is the bummer. The good commercial ones are expensive. But, you can go to Costco and buy the home ones. They work pretty good but you have to fight your way into the bag - no challenge for a caveman though right? Good Luck! Steve
CrossFit - It's a way of LIFE!
What are you using for an excuse? Conquer your weakness!
We are looking forward to a great week...see you Monday.
Be prepared to work hard and to be strong!
Try to put the needs of someone else ahead of your own today.
Janice and Jay
9:00a.m./12:30p.m.(heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 22 of the "100 Burpee Challenge"
WOD
walking lunge 100 ft.
21 pull ups
21 sit ups
walking lunge 100 ft.
18 pull ups
18 sit ups
walking lunge 100 ft.
15 pull ups
15 sit ups
walking lunge 100 ft.
12 pull ups
12 sit ups
walking lunge 100 ft.
9 pull ups
9 sit ups
walking lunge 100 ft.
6 pull ups
6 sit ups
Help me, O LORD my God; save me in accordance with your love.
Let them know that it is your hand, that you, O LORD, have done it.
They may curse, but you will bless; when they attack they will be put to shame, but your servant will rejoice. My accusers will be clothed with disgrace and wrapped in shame as in a cloak. With my mouth I will greatly extol the LORD; in the great throng I will praise him. For he stands at the right hand of the needy one, to save his life from those who condemn him.
Psalm 109:26-31
Forget the times of your distress, but never forget what they taught you.
- Herbert Gasser, 1888-1963, American Physiologist
From: Steves Paleo Blog
How to make your own paleo meal-in-a-bag
Here's how you can make your own Paleo Fast-Food ;-)
Ingredients for a 4 block "meal":
4 oz of Free Range Bison turned into jerky (oh ya that's a Quarter LB of bison!) Dried Bananas ~ 15 gm - WF sells them with nothing added. Go online too.
Dried Cherries ~ 10 gm - no sugar or sulfites.
Dried Mulberries ~ 10 gm - no sugar or sulfites. They are mild, slightly sweet, high in fiber.
Raw Almonds and Pecans ~ 12 gm (Costco baby!)
Gooseberries ~ 5 gm no sugar or sulfites. They are tart, sweet, and VERY expensive. They are also known as golden berries or incan berries. $24/lb at Whole Foods - not kidding.
Cacao Nibs ~ 5 gm no sugar or preservatives. This may be a debatable paleo food but you can eat it raw (in fact this IS raw), and it is 100% natural. Oh ya, maybe i should explain what it IS - this is what's used to make chocolate. They're broken up cacao "beans" - but BTW, they are technically seeds. I've been adding it to cookies and meats (believe it or not) It's kind of a nutty chocolate taste and is more dense in antioxidants than any other food - blueberries, acai berries, pomegranate - U name it.
Where do ya get this stuff? Get together with your buddies, sisters, whatever, and order top-round bison from http://www.buffalogal.com/ There's lots of recipes for jerky. Replace the sugars with agave and maple syrup, replace the soy sauce with sea salt - about 1-2 tsp per lb of meat, and ramp the spices up a bit to account for the fact that the soy is gone. You can make it in the oven, lots of internet tips on that, or buy a cheapo dehydrator for ~$60.00. You'll have to pool your resources on the other ingredients too but a good one-stop shop is http://www.nutsonline.com/. Bounce around the net for a bit and you'll find everything you need. The vacuum sealer is the bummer. The good commercial ones are expensive. But, you can go to Costco and buy the home ones. They work pretty good but you have to fight your way into the bag - no challenge for a caveman though right? Good Luck! Steve
CrossFit - It's a way of LIFE!
What are you using for an excuse? Conquer your weakness!
We are looking forward to a great week...see you Monday.
Be prepared to work hard and to be strong!
Try to put the needs of someone else ahead of your own today.
Janice and Jay
Saturday, October 10, 2009
Sunday, October 11, 2009
CF- 864 Rest DayDay 21 of the "100 burpee challenge"
“Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man's heart, but it is the LORD's purpose that prevails.”
Proverbs 19:20-21
You give but little when you give of your possessions.
It is when you give of yourself that you truly give.
- Kahlil Gibran, 1883-1931
Awesome job! ...to all of you that came out and ran the Clinton High School ROTC Cross Country Run - We had a blast! Where were the rest of you? Proud of those of you that are working very hard to conquer your weakness. If you avoid the things that you aren't good at and don't like then they will conquer you...you cant hide from them! Push hard on all of your CrossFit WODs and do not pick and choose the workouts that you like. You will only cheat yourself out of the amazing results that you could experience.
Have a great Sunday! Hope that you are able to enjoy a lot of family time today and get a little extra rest if possible.
See you on Monday!
Janice and Jay
Friday, October 9, 2009
Saturday October 10, 2009
CF- 864 Saturday - No workout at the gym today
WOD today will be at Clinton High School Track
Run will start at 8a.m. Run 5k (3.1 miles) to support the High School ROTC Program. Don't forget to wear your CrossFit 864 shirt. You can sign up Saturday morning at the run. The cost is $10.00 and includes a long sleeve t-shirt.
8:45a.m. We will do a short CF 864 WOD at Clinton High Track after the run.
Day 20 of the"100 Day Burpee Challenge"
Make a clean break with all cutting, backbiting, profane talk. Be gentle with one another, sensitive. Forgive one another as quickly and thoroughly as God in Christ forgave you.
Ephesians 4:31-32
Mistakes are the portals of discovery.
- James Joyce, 1882-1941
See you Saturday morning!
3-2-1-Go!
Janice and Jay
WOD today will be at Clinton High School Track
Run will start at 8a.m. Run 5k (3.1 miles) to support the High School ROTC Program. Don't forget to wear your CrossFit 864 shirt. You can sign up Saturday morning at the run. The cost is $10.00 and includes a long sleeve t-shirt.
8:45a.m. We will do a short CF 864 WOD at Clinton High Track after the run.
Day 20 of the"100 Day Burpee Challenge"
Make a clean break with all cutting, backbiting, profane talk. Be gentle with one another, sensitive. Forgive one another as quickly and thoroughly as God in Christ forgave you.
Ephesians 4:31-32
Mistakes are the portals of discovery.
- James Joyce, 1882-1941
See you Saturday morning!
3-2-1-Go!
Janice and Jay
Thursday, October 8, 2009
Friday October 9, 2009
CF 864 - Today's Schedule: 4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 19 of the "100 Burpee Challenge"
"WOD"
"Fran"
21-15-9 reps of:
Thrusters (rx'd 95/65)
Pull-ups
“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses," declares the LORD, "that I am God.”
- Isaiah 43:11-12
"I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man."
- George Washington
Saturday 10-10-09 WOD - 5k at Clinton High School to support the ROTC program. Fill out an entry form at the gym. Cost is $10.00 and includes a long sleeve t-shirt. We will do a short group workout after the run. Sorry, we will not be able to provide childcare during this workout.
Spa West
Special offer to all CrossFit 864 members.
Receive a 20% discount for the following services:
Massage/Facial - contact Michelle Compton
Hair Service - Heidi Patterson
Hair Service - Lindsey Pitts
Call 681-WEST for appointments
How hard are you working? Are you putting 100% into every workout? If not you will never reach your goals! What is your goal?
Be Strong!
Janice and Jay
Day 19 of the "100 Burpee Challenge"
"WOD"
"Fran"
21-15-9 reps of:
Thrusters (rx'd 95/65)
Pull-ups
“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses," declares the LORD, "that I am God.”
- Isaiah 43:11-12
"I hope I shall possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an honest man."
- George Washington
Saturday 10-10-09 WOD - 5k at Clinton High School to support the ROTC program. Fill out an entry form at the gym. Cost is $10.00 and includes a long sleeve t-shirt. We will do a short group workout after the run. Sorry, we will not be able to provide childcare during this workout.
Spa West
Special offer to all CrossFit 864 members.
Receive a 20% discount for the following services:
Massage/Facial - contact Michelle Compton
Hair Service - Heidi Patterson
Hair Service - Lindsey Pitts
Call 681-WEST for appointments
How hard are you working? Are you putting 100% into every workout? If not you will never reach your goals! What is your goal?
Be Strong!
Janice and Jay
Wednesday, October 7, 2009
Thursday October 8, 2009
CF 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)
*Please use the back entrance in the morning - the railroad track side. There is construction on the Main Street side and we will be unable to use the overhead door for a few days. Thanks for
Day 18 of the "100 day burpee challenge"
WOD
10-9-8-7-6-5-4-3-2-1 Curtis P's
1-2-3-4-5-6-7-8-9-10 Push Ups
Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of men. The light shines in the darkness, but the darkness has not understood it.
John 1:3-5
What is defeat? Nothing but education; nothing but the first step to something better.
- Wendell Phillips, 1811-1884
Have a great day -
Be Strong and Courageous - Joshua 1:9
Jay and Janice
*Please use the back entrance in the morning - the railroad track side. There is construction on the Main Street side and we will be unable to use the overhead door for a few days. Thanks for
Day 18 of the "100 day burpee challenge"
WOD
10-9-8-7-6-5-4-3-2-1 Curtis P's
1-2-3-4-5-6-7-8-9-10 Push Ups
Through him all things were made; without him nothing was made that has been made. In him was life, and that life was the light of men. The light shines in the darkness, but the darkness has not understood it.
John 1:3-5
What is defeat? Nothing but education; nothing but the first step to something better.
- Wendell Phillips, 1811-1884
Have a great day -
Be Strong and Courageous - Joshua 1:9
Jay and Janice
Tuesday, October 6, 2009
Wednesday, October 7 2009
CrossFit 864 - Today's Schedule: 9:00a.m.
Day 17 of the "100 Burpee Challenge"
WOD
AMRAP in 20 minutes:
5 Back Squats
7 Horizontal Rows (rings)
9 K2E (Knee to Elbow)
3-2-1-Go!
“Trust in the LORD forever, for the LORD, the LORD, is the Rock eternal.”
- Isaiah 26:4
There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.
- Ella Wheeler Wilcox, 1850-1919, American Author and Poet
See you Wednesday!
Jay and Janice
Day 17 of the "100 Burpee Challenge"
WOD
AMRAP in 20 minutes:
5 Back Squats
7 Horizontal Rows (rings)
9 K2E (Knee to Elbow)
3-2-1-Go!
“Trust in the LORD forever, for the LORD, the LORD, is the Rock eternal.”
- Isaiah 26:4
There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.
- Ella Wheeler Wilcox, 1850-1919, American Author and Poet
See you Wednesday!
Jay and Janice
Monday, October 5, 2009
Tuesday October 6, 2009
CF 864 - Today's Schedule: 9:00a.m./4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 16 of the "100 Burpee Challenge"
WOD
3 Rounds for time:
30 KBS (Kettlebell Swings)
30 Burpees
3.2.1. GO!
“Seek the LORD while he may be found; call on him while he is near.”
Isaiah 55:6
It is no use saying, 'We are doing our best.' You have got to succeed in doing what is necessary.
-Winston Churchill
http://www.eatwild.com/
http://www.grassfedcooking.com/
October CF864 Events:
Our WOD on October 10 will be a run that starts at Clinton High School starting at 8:00a.m. please pick up a registration form at the gym. The cost is $10.00 per runner and includes a long sleeve t-shirt (need your size asap) and the money supports the rotc program. We will plan on a short workout at the track after the run. Stay tuned for details. Show up and motivate!
On October 17 we will do "R-21" again at CF864, our own "Hero Workout" for all of you that were not here for grand opening. Sorry, no BBQ this time....I know! we want some more too, it was awesome!
Saturday, October 31 5k Run/Walk at 9:00a.m. - Clinton Downtown Association. This will be our Saturday wod so show up in your CrossFit 864 t-shirt (sleveless t-shirts are ordered for the girls) lets show everyone what CrossFitters are made of. Yes, there will be some that are faster but I doubt that any of them will want to compete with you if we throw in a few kettlebells swings and burpees after the run....LOL! Be Strong!
Have a great day! See you Tuesday....
3-2-1-Go
Janice and Jay
Day 16 of the "100 Burpee Challenge"
WOD
3 Rounds for time:
30 KBS (Kettlebell Swings)
30 Burpees
3.2.1. GO!
“Seek the LORD while he may be found; call on him while he is near.”
Isaiah 55:6
It is no use saying, 'We are doing our best.' You have got to succeed in doing what is necessary.
-Winston Churchill
http://www.eatwild.com/
http://www.grassfedcooking.com/
October CF864 Events:
Our WOD on October 10 will be a run that starts at Clinton High School starting at 8:00a.m. please pick up a registration form at the gym. The cost is $10.00 per runner and includes a long sleeve t-shirt (need your size asap) and the money supports the rotc program. We will plan on a short workout at the track after the run. Stay tuned for details. Show up and motivate!
On October 17 we will do "R-21" again at CF864, our own "Hero Workout" for all of you that were not here for grand opening. Sorry, no BBQ this time....I know! we want some more too, it was awesome!
Saturday, October 31 5k Run/Walk at 9:00a.m. - Clinton Downtown Association. This will be our Saturday wod so show up in your CrossFit 864 t-shirt (sleveless t-shirts are ordered for the girls) lets show everyone what CrossFitters are made of. Yes, there will be some that are faster but I doubt that any of them will want to compete with you if we throw in a few kettlebells swings and burpees after the run....LOL! Be Strong!
Have a great day! See you Tuesday....
3-2-1-Go
Janice and Jay
Sunday, October 4, 2009
Monday October 2, 2009
CF 864 - Today's Schedule: 9:00a.m./12:30p.m. (heavy)/4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Day 15 of the "100 burpee challenge"
WOD - "Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Everyone who is arrogant in heart is an abomination to the LORD; be assured, he will not go unpunished.
Proverbs 16:5
Energy and persistence conquer all things.
-Benjamin Franklin
Just passing along a clip about milk that I read on a Live Primal blog:
One of the biggest questions about being primal/paleo is the lack of dairy in our diets. Usually the first question from non-primal people is “If you don’t drink milk, then where do you get calcium?”
The dairy industry, including the National Milk Processor Board (MilkPEP), has definitely been successful in their marketing campaign. We’ve all heard the slogan “Got Milk?” and huge amounts of money and celebrity endorsements have helped make milk popular. As the WhyMilk? site states: “What is it about being a milk drinker? Just take a look at some of country’s most popular actors, athletes, models and musicians who have proudly worn a milk mustache. It’s no coincidence that these healthy and fit celebrities embody the true meaning of wellness.”
We primals have to ask – do they really?
Those of us who say “Forget Milk” are definitely in the minority. The marketers have promoted milk as the only source of calcium and have also touted it as the “cure” for diseases like osteoporosis. Yet studies have shown that milk does not help bones; regular exercise is the main factor in bone density.
So what is the evidence to support the primal theory that milk is actually not “nature’s wellness drink”?
History. If we look at our cavemen and cavewomen ancestors, they did not have domesticated animals. Thus, they probably did not drink animal milk. The only milk in their diets would be human breast milk. Breast milk is entirely natural and Paleo newborns were most likely breastfed. Yet it’s highly unlikely that milk was part of a caveman’s diet at any other time.
Nature. Humans today are the only animals that consume milk beyond infancy. Most people find consuming human breast milk after a certain time be quite odd, if not repulsive. In nature, no other mammals continue to consume their own milk into adulthood. Even cows do not consume milk past their infant stage. So why is there the push for us to consume cow baby food?
Biology. If you look at the natural progression of our bodies (and, in fact, all mammals), the production of the enzyme lactase that is needed to absorb lactose declines after infancy. So many humans cannot digest lactose. Also, many of our immune systems have allergic reactions to one or more milk proteins. For some the allergy to milk may just be discomforting; for others it can be intense and even life threatening.
So why would we drink or eat something that our ancestors never did, is unnatural after we have teeth and can eat solid food, and can cause major health problems?
We can find all of the calcium we need for our bodies in other sources, just as our ancestors did. These other sources are also natural and not “fortified” with other ingredients or laden with sugars and added fats, chemicals, and preservatives. Not surprisingly, these natural foods are on our primal fuel lists.
Milk and Milk Products Calcium Content
Yogurt, plain, low-fat, vitamin D-fortified, 1 cup 415 mg
Milk, reduced fat, vitamin D-fortified, 1 cup 285 mg
Swiss cheese, 1 oz. 224 mg
Cottage cheese, 1/2 cup 87 mg
Ice cream, 1/2 cup 84 mg
Non-Milk Products Calcium Content
Sardines, with bone, 3 oz. 325 mg
Spinach, frozen, cooked, 1 cup 291 mg
Collards, cooked, 1 cup 266 mg
Almonds, 100 g 264 mg
Salmon, canned, with bone, 3 oz. 181 mg
Brazil nuts, 100 g 160 mg
Parsley, raw, 100 g 138 mg
Kale, cooked, 1 cup 94 mg
Oysters, cooked 3 oz. 76 mg
Orange, 1 medium 61 mg
Shrimp, raw 3 oz. 44 mg
Broccoli, raw, 1 cup 43 mg
Lettuce greens, 1 cup 20 mg
Fig, raw, medium 18 mg
Tuna, white, canned, 3 oz. 12 mg
From the USDA National Nutrient Database for Standard Reference.
The National Institute of Diabetes and Digestive and Kidney Diseases also lists other foods that contain milk. You will note that these foods are on our non-primal fuel lists (and for other reasons, in addition to milk content).
bread, baked goods like doughnuts, pastries, rolls
waffles, pancakes, biscuits, cookies, and mixes to make them
processed breakfast cereals
instant potatoes, soups, and breakfast drinks
potato chips, corn chips, and other processed snacks
processed meats like bacon, sausage, hot dogs, lunch meats
margarine
salad dressings
liquid and powdered milk-based meal replacements
protein powders and bars
candies
non-dairy liquid and powdered coffee creamers
non-dairy whipped toppings
So if you add up the history of milk, the nature of animals, our own biology, and the many other natural fuel sources that contain calcium, why should we drink milk?
As Robert Cohen succinctly states: “Why do we LOVE cow’s milk? We’ve been brainwashed.”
Day 15 of the "100 burpee challenge"
WOD - "Annie"
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Everyone who is arrogant in heart is an abomination to the LORD; be assured, he will not go unpunished.
Proverbs 16:5
Energy and persistence conquer all things.
-Benjamin Franklin
Just passing along a clip about milk that I read on a Live Primal blog:
One of the biggest questions about being primal/paleo is the lack of dairy in our diets. Usually the first question from non-primal people is “If you don’t drink milk, then where do you get calcium?”
The dairy industry, including the National Milk Processor Board (MilkPEP), has definitely been successful in their marketing campaign. We’ve all heard the slogan “Got Milk?” and huge amounts of money and celebrity endorsements have helped make milk popular. As the WhyMilk? site states: “What is it about being a milk drinker? Just take a look at some of country’s most popular actors, athletes, models and musicians who have proudly worn a milk mustache. It’s no coincidence that these healthy and fit celebrities embody the true meaning of wellness.”
We primals have to ask – do they really?
Those of us who say “Forget Milk” are definitely in the minority. The marketers have promoted milk as the only source of calcium and have also touted it as the “cure” for diseases like osteoporosis. Yet studies have shown that milk does not help bones; regular exercise is the main factor in bone density.
So what is the evidence to support the primal theory that milk is actually not “nature’s wellness drink”?
History. If we look at our cavemen and cavewomen ancestors, they did not have domesticated animals. Thus, they probably did not drink animal milk. The only milk in their diets would be human breast milk. Breast milk is entirely natural and Paleo newborns were most likely breastfed. Yet it’s highly unlikely that milk was part of a caveman’s diet at any other time.
Nature. Humans today are the only animals that consume milk beyond infancy. Most people find consuming human breast milk after a certain time be quite odd, if not repulsive. In nature, no other mammals continue to consume their own milk into adulthood. Even cows do not consume milk past their infant stage. So why is there the push for us to consume cow baby food?
Biology. If you look at the natural progression of our bodies (and, in fact, all mammals), the production of the enzyme lactase that is needed to absorb lactose declines after infancy. So many humans cannot digest lactose. Also, many of our immune systems have allergic reactions to one or more milk proteins. For some the allergy to milk may just be discomforting; for others it can be intense and even life threatening.
So why would we drink or eat something that our ancestors never did, is unnatural after we have teeth and can eat solid food, and can cause major health problems?
We can find all of the calcium we need for our bodies in other sources, just as our ancestors did. These other sources are also natural and not “fortified” with other ingredients or laden with sugars and added fats, chemicals, and preservatives. Not surprisingly, these natural foods are on our primal fuel lists.
Milk and Milk Products Calcium Content
Yogurt, plain, low-fat, vitamin D-fortified, 1 cup 415 mg
Milk, reduced fat, vitamin D-fortified, 1 cup 285 mg
Swiss cheese, 1 oz. 224 mg
Cottage cheese, 1/2 cup 87 mg
Ice cream, 1/2 cup 84 mg
Non-Milk Products Calcium Content
Sardines, with bone, 3 oz. 325 mg
Spinach, frozen, cooked, 1 cup 291 mg
Collards, cooked, 1 cup 266 mg
Almonds, 100 g 264 mg
Salmon, canned, with bone, 3 oz. 181 mg
Brazil nuts, 100 g 160 mg
Parsley, raw, 100 g 138 mg
Kale, cooked, 1 cup 94 mg
Oysters, cooked 3 oz. 76 mg
Orange, 1 medium 61 mg
Shrimp, raw 3 oz. 44 mg
Broccoli, raw, 1 cup 43 mg
Lettuce greens, 1 cup 20 mg
Fig, raw, medium 18 mg
Tuna, white, canned, 3 oz. 12 mg
From the USDA National Nutrient Database for Standard Reference.
The National Institute of Diabetes and Digestive and Kidney Diseases also lists other foods that contain milk. You will note that these foods are on our non-primal fuel lists (and for other reasons, in addition to milk content).
bread, baked goods like doughnuts, pastries, rolls
waffles, pancakes, biscuits, cookies, and mixes to make them
processed breakfast cereals
instant potatoes, soups, and breakfast drinks
potato chips, corn chips, and other processed snacks
processed meats like bacon, sausage, hot dogs, lunch meats
margarine
salad dressings
liquid and powdered milk-based meal replacements
protein powders and bars
candies
non-dairy liquid and powdered coffee creamers
non-dairy whipped toppings
So if you add up the history of milk, the nature of animals, our own biology, and the many other natural fuel sources that contain calcium, why should we drink milk?
As Robert Cohen succinctly states: “Why do we LOVE cow’s milk? We’ve been brainwashed.”
Gluten Free Chicken Salad with Almonds
2 cups chicken, shredded (use last night's chicken)
1 cup slivered almonds, toasted1 cup dried cranberries
3 apples, sliced and chopped
4 cups mesclun greens
½ cup olive oil
¼ cup balsamic vinegar
¼ teaspoon celtic sea salt
Place the almonds in a pan over low heat and toast them, while you core, slice and chop the apples
Remove almonds from heat when they are lightly browned
In a large salad bowl, toss together chicken, (warm) almonds, cranberries, chopped apples and mesclun greens
Drizzle with olive oil and vinegar, toss, then sprinkle with salt and Serve
Serves 6 to 8
Be Strong and Conquer Your Weakness!
Jay and Janice
Saturday, October 3, 2009
Sunday, October 4 2009
CrossFit 864 - Rest Day
Hooyah! to all of you that came out and pushed through "Murph" on Saturday morning - you need a rest day!
Day 14 of the "100 burpee challenge"
Our only true hope!
“[Praise to God for a Living Hope] Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead,”
1 Peter 1:3
"Everything you remember, I forgot, and everything you forgot, I remember."
— God
"It only hurt once, from beginning to end."
- James Counsilman, College Swimming Coach (after swimming the English
Channel at the age of 58).
"Enjoy your pain, you've earned it."
CrossFit 864
Have a great Sunday! Get plenty of quality family time in and as much rest as possible.
See you on Monday.
Janice and Jay
Hooyah! to all of you that came out and pushed through "Murph" on Saturday morning - you need a rest day!
Day 14 of the "100 burpee challenge"
Our only true hope!
“[Praise to God for a Living Hope] Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead,”
1 Peter 1:3
"Everything you remember, I forgot, and everything you forgot, I remember."
— God
"It only hurt once, from beginning to end."
- James Counsilman, College Swimming Coach (after swimming the English
Channel at the age of 58).
"Enjoy your pain, you've earned it."
CrossFit 864
Have a great Sunday! Get plenty of quality family time in and as much rest as possible.
See you on Monday.
Janice and Jay
Friday, October 2, 2009
Saturday October 3, 2009
CF 864 - WOD - 8:30a.m.
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Lt. Michael Murphy was awarded The Medal of Honor last month - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF WoD. Read more about Murph and his SEAL Team by clicking the link: "Murph" Article
To read more about the events surrounding "Murph's" team's mission check out: 'Lone Survivor' by Marcus Luttrell
Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
3-2-1 GO!
Link to Helpful info for the Zone Diet:
http://zini.org/zoneproject/zoneguide.html#blockhead
Fall Squash Salad Scott Hagnas December 2008 Time: 35 minutes•
1 Delicata squash
• 3 1/2 Tbsp olive oil (divided)
• 2 tsp lemon juice
• 1 tsp Dijon mustard
• 2 tsp balsamic vinegar
• 1 tsp lemon peel
• 2 Tbsp pine nuts
• sea salt
• veggie mix - 8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard, radicchio, frisee. Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 Tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so.Meanwhile, chop your veggies, then toss them in a large salad bowl. I used a wide variety of seasonal greens from a farmer's market here; you might not want to track all of these down. Your salad will still be good with just a couple of the above. Next, make the dressing. In a small dish, add the remaining 1 1/2 Tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.Once the squash is done, allow it to cool for 5 minutes. Top the salad with the squash, then scatter 1 Tbsp of pine nuts over each serving.
Zone info: 2 servings at 3.5 carb blocks, 19 fat blocks
Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.
James 1:12
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
-Vince Lombardi
See you Saturday morning at 0830!
Come ready to push through a great hero workout.
Janice & Jay
"Murph"
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Lt. Michael Murphy was awarded The Medal of Honor last month - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF WoD. Read more about Murph and his SEAL Team by clicking the link: "Murph" Article
To read more about the events surrounding "Murph's" team's mission check out: 'Lone Survivor' by Marcus Luttrell
Medal of Honor Citation:
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.
3-2-1 GO!
Link to Helpful info for the Zone Diet:
http://zini.org/zoneproject/zoneguide.html#blockhead
Fall Squash Salad Scott Hagnas December 2008 Time: 35 minutes•
1 Delicata squash
• 3 1/2 Tbsp olive oil (divided)
• 2 tsp lemon juice
• 1 tsp Dijon mustard
• 2 tsp balsamic vinegar
• 1 tsp lemon peel
• 2 Tbsp pine nuts
• sea salt
• veggie mix - 8 mixed cups of the following fall vegetables: Lacinato kale, Curly kale, chard, radicchio, frisee. Preheat your oven to 350 degrees. Cut the squash in half lengthwise, then scoop out the seeds. Chop the squash into cubes, then toss with 2 Tbsp of olive oil in a roasting pan. Sprinkle with sea salt if you like. Roast for 30 minutes, tossing every 10 minutes or so.Meanwhile, chop your veggies, then toss them in a large salad bowl. I used a wide variety of seasonal greens from a farmer's market here; you might not want to track all of these down. Your salad will still be good with just a couple of the above. Next, make the dressing. In a small dish, add the remaining 1 1/2 Tbsp of olive oil, lemon juice, Dijon mustard, balsamic vinegar, and lemon peel. Mix well, then add to the salad. Toss well, then transfer the salad to serving plates.Once the squash is done, allow it to cool for 5 minutes. Top the salad with the squash, then scatter 1 Tbsp of pine nuts over each serving.
Zone info: 2 servings at 3.5 carb blocks, 19 fat blocks
Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.
James 1:12
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
-Vince Lombardi
See you Saturday morning at 0830!
Come ready to push through a great hero workout.
Janice & Jay
Thursday, October 1, 2009
Friday October 2, 2009
CrossFit 864 - Today's Schedule:
4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Burpee Challenge Day 12
WOD for time:
30-20-10
deadlifts (m 255/f 155)
box jumps (m 24"/f 20")
burpees
Current Spa West Specials for CrossFit 864
20% off hair service with Heidi
20% off 1 hour massage/facial with Michelle
864.681.9378 for an appointment
Take advantage of this offer just for CrossFitters!
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
Matthew 5:11-12
"Some succeed because they are destined to, but most succeed because they are determined to."
- Henry Van Dyke
Zone Recipe
First recipe in the Zone section, these homemade zone bars are a whole lot cheaper and in my opinion a whole lot tastier than the commercial ones. Really simple to make, I made a double batch of the recipe here and ended up with around 28bars @ roughly 2 blocks each. Ill do some calculations and put up exact block counts for recipes for those being tight with numbers.
Zone Bars
Ingredients:
250 g rolled oats
120 g crunchy peanut butter
150 g honey
240 g protein powder (chocolate flavor works really well)
120 ml water
Worlds simplest recipe, mix the rolled oats and protein together in a large bowl. Put the honey and peanut butter in the microwave on medium for approximately 60sec to soften them up, add the peanut butter, honey and water to the oat mix, get in there and mix it all together thoroughly. Line a lamington tin or similar with baking/non stick paper, put the mixture into the tray and press it flat, place in the fridge for a couple of hours until mixture sets firm. Cut into squares and store in the fridge or freezer. If freezing them just allow a bit of time for them to soften before eating.
More on Intensity
Intensity is a key part of your training, without it you will not get into the anaerobic zone that is so critical for making progress. Again, do not fear the pain or discomfort. You have to embrace it for what it is, weakness leaving your body and getting stronger both mentally and physically. You have to tell yourself things like this to change your mindset. Training is mostly mental and attitude. If you truly believe that you enjoy the training then you will. If you believe that that you hate it, then you also will hate it. Tell yourself how strong you are and how much stronger you are getting each time you show up for class. A positive attitude can make the difference between an OK class or a great class.
TRAIN HARD!
Anaerobic Zone:
In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better.
Saturday will be a great WOD so we hope to see all of you at 0830!
Hint - It is one that we have done before and all of you loved it even though it is brutally tough! But isn't that what CrossFit is all about? Do you want to do the same boring stuff that everyone else is doing? I didn't think so!
There is Fit and then there's CrossFit!
Have a great day!
See you Friday....3-2-1-Go!
Jay and Janice
4:30p.m./5:00p.m./5:30p.m./6:00p.m.
Burpee Challenge Day 12
WOD for time:
30-20-10
deadlifts (m 255/f 155)
box jumps (m 24"/f 20")
burpees
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“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
Matthew 5:11-12
"Some succeed because they are destined to, but most succeed because they are determined to."
- Henry Van Dyke
Zone Recipe
First recipe in the Zone section, these homemade zone bars are a whole lot cheaper and in my opinion a whole lot tastier than the commercial ones. Really simple to make, I made a double batch of the recipe here and ended up with around 28bars @ roughly 2 blocks each. Ill do some calculations and put up exact block counts for recipes for those being tight with numbers.
Zone Bars
Ingredients:
250 g rolled oats
120 g crunchy peanut butter
150 g honey
240 g protein powder (chocolate flavor works really well)
120 ml water
Worlds simplest recipe, mix the rolled oats and protein together in a large bowl. Put the honey and peanut butter in the microwave on medium for approximately 60sec to soften them up, add the peanut butter, honey and water to the oat mix, get in there and mix it all together thoroughly. Line a lamington tin or similar with baking/non stick paper, put the mixture into the tray and press it flat, place in the fridge for a couple of hours until mixture sets firm. Cut into squares and store in the fridge or freezer. If freezing them just allow a bit of time for them to soften before eating.
More on Intensity
Intensity is a key part of your training, without it you will not get into the anaerobic zone that is so critical for making progress. Again, do not fear the pain or discomfort. You have to embrace it for what it is, weakness leaving your body and getting stronger both mentally and physically. You have to tell yourself things like this to change your mindset. Training is mostly mental and attitude. If you truly believe that you enjoy the training then you will. If you believe that that you hate it, then you also will hate it. Tell yourself how strong you are and how much stronger you are getting each time you show up for class. A positive attitude can make the difference between an OK class or a great class.
TRAIN HARD!
Anaerobic Zone:
In this zone of exercise intensity can be used to build your heart/lung capacity and endurance. In this zone, the body burns more calories but mostly from carbohydrates rather than fat. At 80-90% of your maximum heart rate, 15% of your calories burned in this zone are fats, 1% are proteins and 85% are carbohydrates. This intensity zone improves VO2 maximum (the highest amount of oxygen one can consume during exercise) and thus an improved heart/lung system, and a higher lactate tolerance ability which means your endurance will improve and you'll be able to fight fatigue better.
Saturday will be a great WOD so we hope to see all of you at 0830!
Hint - It is one that we have done before and all of you loved it even though it is brutally tough! But isn't that what CrossFit is all about? Do you want to do the same boring stuff that everyone else is doing? I didn't think so!
There is Fit and then there's CrossFit!
Have a great day!
See you Friday....3-2-1-Go!
Jay and Janice
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