CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
CrossFit Hero WOD
"Garrett"
Marine Capt. Garrett T. "Tubes" Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.
3 rounds for time:
75 squats
25 handstand push-ups
25 L-Pull-ups
Go Hard and Fast!
“For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.”
-2 Timothy 1:7
I am always ready to learn although I do not always like being taught.
-Winston Churchill
http://www.youtube.com/watch?v=gZSst-g4aeo
BE STRONG!
Janice and Jay
Sunday, February 28, 2010
Saturday, February 27, 2010
Sunday February 28, 2010
CrossFit 864 - REST DAY
Have a great Sunday and get plenty of rest for a brand new week of "Hard, Fast, Heavy Workouts!"
How many of you skipped Fridays wod because it looked too tough? Just checking. Hoo-rah to the true CrossFitters that showed up and pushed through it. Yea, the run was a little cold and the trusters were a little rough but it didn't kill anyone ....it only made them stronger and you know how the saying goes "Only the Strong Survive" Good job!
See you Monday.
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
1 John 1:5-7
"You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind."
-Dale Carnegie
BE STRONG!
Janice and Jay
Have a great Sunday and get plenty of rest for a brand new week of "Hard, Fast, Heavy Workouts!"
How many of you skipped Fridays wod because it looked too tough? Just checking. Hoo-rah to the true CrossFitters that showed up and pushed through it. Yea, the run was a little cold and the trusters were a little rough but it didn't kill anyone ....it only made them stronger and you know how the saying goes "Only the Strong Survive" Good job!
See you Monday.
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
1 John 1:5-7
"You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind."
-Dale Carnegie
BE STRONG!
Janice and Jay
Friday, February 26, 2010
Saturday February 27, 2010
CF864 - 8:30a.m.
WOD - Team workout! Show up it will be lots of fun.
Congratulations to the following winners of the Paleo Challenge. All 20 of
you did a great job. It was really close.
Female: Robin H.
Male: Luke C. and Jarred H. (tie)
"Is any one of you in trouble? He should pray. Is anyone happy? Let
him sing songs of praise. James 5:13.
Stay Strong
Jay and Janice
WOD - Team workout! Show up it will be lots of fun.
Congratulations to the following winners of the Paleo Challenge. All 20 of
you did a great job. It was really close.
Female: Robin H.
Male: Luke C. and Jarred H. (tie)
"Is any one of you in trouble? He should pray. Is anyone happy? Let
him sing songs of praise. James 5:13.
Stay Strong
Jay and Janice
Thursday, February 25, 2010
Friday February 26, 2010
CrossFit 864 - 4:15p.m. / 5:15p.m. / 6:15p.m.
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups
3-2-1-Lets Go!
“Jesus replied: " 'Love the Lord your God with all your heart and with all your soul and with all your mind.' This is the first and greatest commandment. And the second is like it: 'Love your neighbor as yourself.”
- Matthew 22:37-39
If you are going through hell, keep going.
-Winston Churchill
"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school."
(Special Forces reaction to CrossFit seminar)
Coach Glassman, Founder of CrossFit
Work hard today to conquer your weakness or to do what you hate the most. Is it running, push-ups, thrusters, box jumps, wall ball shots, double-unders, handstand push-ups? Whatever it is be determined to CONQUER it! Weakness is a choice and failure is not an option!
It's Friday and we made it through another week and looking forward to a great weekend. Thanks for your hard work this week and for motivating the person next to you to do their best. In case we haven't told you this week......"You Rock" This is what CrossFit 864 is all about. Yea, it's tough but what do you gain from wimpy workouts?
BE STRONG!
Janice and Jay
-Run 1 mile
50 Thrusters (45 pounds)
100 Push-ups
-Run 1 mile
50 Kettlebell Swings (53/35)
100 Abmat Sit-ups
3-2-1-Lets Go!
“Jesus replied: " 'Love the Lord your God with all your heart and with all your soul and with all your mind.' This is the first and greatest commandment. And the second is like it: 'Love your neighbor as yourself.”
- Matthew 22:37-39
If you are going through hell, keep going.
-Winston Churchill
"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school."
(Special Forces reaction to CrossFit seminar)
Coach Glassman, Founder of CrossFit
Work hard today to conquer your weakness or to do what you hate the most. Is it running, push-ups, thrusters, box jumps, wall ball shots, double-unders, handstand push-ups? Whatever it is be determined to CONQUER it! Weakness is a choice and failure is not an option!
It's Friday and we made it through another week and looking forward to a great weekend. Thanks for your hard work this week and for motivating the person next to you to do their best. In case we haven't told you this week......"You Rock" This is what CrossFit 864 is all about. Yea, it's tough but what do you gain from wimpy workouts?
BE STRONG!
Janice and Jay
Wednesday, February 24, 2010
Thursday February 25, 2010
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
3 Rounds for time:
400 meter run
Deadlift 12 reps (225/155)
Box Jumps 21 reps (24/20)
3-2-1 go!
FORM - We strive for perfection but will accept excellence
“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. Then you will call upon me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.”
- Jeremiah 29:11-13
Life shrinks or expands in proportion to one's courage.
- Anais Nin, 1903-1977
Deadlift - What Not To Do
-Do not round your back in any deadlifting movement. This will make your back vulnerable to injury if you do so. Concentrate on keeping the back flat, chest up and chin up, and eyes focused looking straight ahead.
-Do not jerk the bar up your thigh. The movement should be smooth from top to bottom.
-Do not tip forward or move your feet during this lift. If you do you could be risking a serious back injury. Push your feet through the floor and keep the weight as close to your center of gravity as possible.
-Do not hitch the bar. This means do not jerk the bar up and down in the middle of the movement in order to lock it out at the top.
-Do not let your knees bow in and out during this lift. Lateral movement is dangerous for the knees.
-Do not go heavy at first. Concentrate on technique and form while training spinal erectors doing good mornings, and other lower back work.
CF 864 Paleo Challenge Update:
The winners of the paleo challenge will be posted by Friday. We had 20 people
do the challenge we are so proud of each one of you! Lets hear your story. Do you plan on continuing to eat Paleo? Why or why not.
Results from CrossFit workouts-
Remember that your results are going to be very limited with poor nutritional habits. You can work harder than everyone in the gym during a workout and see very limited results when you are filling your body with trash....Yea, Yea I know that is taste oh so good. You decide if you want the satisfaction of the junk food or the benefits of a healthy lifestyle. It's hard to have both.
Push yourself today! Are you able to carry on a normal conversation during an intense CrossFit metcon? If so then it's time to work harder!
BE STRONG!
Janice and Jay
WOD
3 Rounds for time:
400 meter run
Deadlift 12 reps (225/155)
Box Jumps 21 reps (24/20)
3-2-1 go!
FORM - We strive for perfection but will accept excellence
“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. Then you will call upon me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.”
- Jeremiah 29:11-13
Life shrinks or expands in proportion to one's courage.
- Anais Nin, 1903-1977
Deadlift - What Not To Do
-Do not round your back in any deadlifting movement. This will make your back vulnerable to injury if you do so. Concentrate on keeping the back flat, chest up and chin up, and eyes focused looking straight ahead.
-Do not jerk the bar up your thigh. The movement should be smooth from top to bottom.
-Do not tip forward or move your feet during this lift. If you do you could be risking a serious back injury. Push your feet through the floor and keep the weight as close to your center of gravity as possible.
-Do not hitch the bar. This means do not jerk the bar up and down in the middle of the movement in order to lock it out at the top.
-Do not let your knees bow in and out during this lift. Lateral movement is dangerous for the knees.
-Do not go heavy at first. Concentrate on technique and form while training spinal erectors doing good mornings, and other lower back work.
CF 864 Paleo Challenge Update:
The winners of the paleo challenge will be posted by Friday. We had 20 people
do the challenge we are so proud of each one of you! Lets hear your story. Do you plan on continuing to eat Paleo? Why or why not.
Results from CrossFit workouts-
Remember that your results are going to be very limited with poor nutritional habits. You can work harder than everyone in the gym during a workout and see very limited results when you are filling your body with trash....Yea, Yea I know that is taste oh so good. You decide if you want the satisfaction of the junk food or the benefits of a healthy lifestyle. It's hard to have both.
Push yourself today! Are you able to carry on a normal conversation during an intense CrossFit metcon? If so then it's time to work harder!
BE STRONG!
Janice and Jay
Tuesday, February 23, 2010
Wednesday February 23, 2010
CrossFit 864 - 5:15a.m. / 9:00a.m.
For time 21-15-9-6-3 reps of:
Front Squats
Horizontal Row (rings)
Back Extensions
Post WOD - Hydrate / Stretch
Skill Work - Handstand Holds
For your safety and the benefit of your body - PLEASE DO NOT finish the workout and race out the door. Stretching after an intense workout is very important and many of you neglect this 100% of the time. Use the bands, pvc, etc...stretch out on the mats and target the areas that you just worked. If you get to the gym early (before the warmup starts) go ahead and grab a piece of pvc and start working on your range of motion. We want all of your workouts to be safe and effective so that you can CrossFit until you are 90 years old - Yea baby!
Every person will give an account for their own life on judgement day:
“A tree is identified by its fruit. If a tree is good, its fruit will be good. If a tree is bad, its fruit will be bad. You brood of snakes! How could evil men like you speak what is good and right? For whatever is in your heart determines what you say. A good person produces good things from the treasury of a good heart, and an evil person produces evil things from the treasury of an evil heart. And I tell you this, you must give an account on judgment day for every idle word you speak. The words you say will either acquit you or condemn you.”
-Matthew 12:33-37 (New Living Translation)
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.
-Doug Larson
Thanks for all that you do to make CF864 an awesome place to train!
BE STRONG!
Janice and Jay
For time 21-15-9-6-3 reps of:
Front Squats
Horizontal Row (rings)
Back Extensions
Post WOD - Hydrate / Stretch
Skill Work - Handstand Holds
For your safety and the benefit of your body - PLEASE DO NOT finish the workout and race out the door. Stretching after an intense workout is very important and many of you neglect this 100% of the time. Use the bands, pvc, etc...stretch out on the mats and target the areas that you just worked. If you get to the gym early (before the warmup starts) go ahead and grab a piece of pvc and start working on your range of motion. We want all of your workouts to be safe and effective so that you can CrossFit until you are 90 years old - Yea baby!
Every person will give an account for their own life on judgement day:
“A tree is identified by its fruit. If a tree is good, its fruit will be good. If a tree is bad, its fruit will be bad. You brood of snakes! How could evil men like you speak what is good and right? For whatever is in your heart determines what you say. A good person produces good things from the treasury of a good heart, and an evil person produces evil things from the treasury of an evil heart. And I tell you this, you must give an account on judgment day for every idle word you speak. The words you say will either acquit you or condemn you.”
-Matthew 12:33-37 (New Living Translation)
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.
-Doug Larson
Thanks for all that you do to make CF864 an awesome place to train!
BE STRONG!
Janice and Jay
Monday, February 22, 2010
Tuesday February 23, 2010
CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
AMRAP in 20 minutes:
10 Kettlebell Swings (53/35)
7 SDHP - Sumo Deadlift High Pull (65/95)
5 Burpees
Go "Hard and Fast" for the entire 20 minutes!
FROM - Full Range of Motion.
I am a big believer in the 'mirror test.' All that matters is if you can look in the mirror and honestly tell the person you see there, that you've done your best.
-John McKay
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18
Paleo Challenge ended today - were you happy with your results? If you were not at the gym Monday to measure/photo/get weighed then you will need to do this on Tuesday. Please plan on doing it after the workout or come early enough to do this before the workout starts.
CrossFit 864 long sleeve t-shirts are only 20 bucks during February.
How have you felt about your workouts lately? Only you can increase the intensity during each rep. We can push you and motivate you but it is ultimately up to you to make it more intense. Are you pushing to near maximum effort? Your results depend on your determination to become better after evey wod!
Intense
Pronunciation: \ in-ˈten(t)s \
Etymology: Middle English, from Middle French, from Latin intensus, from past participle of intendere to stretch out
Date: 15th century
1 - existing in an extreme degree - the excitement was having or showing a characteristic in extreme degree
2 - marked by or expressive of great zeal, energy, determination, or concentration or effort
3 - exhibiting strong feeling or earnestness of purpose - deeply felt
See you Tuesday...
BE STRONG - Failure is NOT an option!
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
AMRAP in 20 minutes:
10 Kettlebell Swings (53/35)
7 SDHP - Sumo Deadlift High Pull (65/95)
5 Burpees
Go "Hard and Fast" for the entire 20 minutes!
FROM - Full Range of Motion.
I am a big believer in the 'mirror test.' All that matters is if you can look in the mirror and honestly tell the person you see there, that you've done your best.
-John McKay
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18
Paleo Challenge ended today - were you happy with your results? If you were not at the gym Monday to measure/photo/get weighed then you will need to do this on Tuesday. Please plan on doing it after the workout or come early enough to do this before the workout starts.
CrossFit 864 long sleeve t-shirts are only 20 bucks during February.
How have you felt about your workouts lately? Only you can increase the intensity during each rep. We can push you and motivate you but it is ultimately up to you to make it more intense. Are you pushing to near maximum effort? Your results depend on your determination to become better after evey wod!
Intense
Pronunciation: \ in-ˈten(t)s \
Etymology: Middle English, from Middle French, from Latin intensus, from past participle of intendere to stretch out
Date: 15th century
1 - existing in an extreme degree - the excitement was having or showing a characteristic in extreme degree
2 - marked by or expressive of great zeal, energy, determination, or concentration or effort
3 - exhibiting strong feeling or earnestness of purpose - deeply felt
See you Tuesday...
BE STRONG - Failure is NOT an option!
Janice and Jay
Sunday, February 21, 2010
Monday February 22, 2010
CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
Complete the following for time:
100 jump ropes
90 squats
80 walking lunges (80 steps)
70 ab mat sit ups
60 push ups
50 push press (45 lbs)
40 pull ups
30 box jumps (24/20)
20 wall balls (20/14)
10 burpees
3-2-1-Go!
Remember that good form is important! Don't sacrifice your form just to post a faster time on the whiteboard. That does not impress anyone and it does not benefit you. Full range of motion on all exercises. If you are not sure about full range of motion on a particular exercise please make sure that you ask before the wod starts.
http://www.youtube.com/watch?v=IewlDXTfbjU
Consequently, you are no longer foreigners and aliens, but fellow citizens with God's people and members of God's household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.
-Ephesians 2:19-20
Expect problems and eat them for breakfast.
-Alfred A. Montapert
5:45pm - 3 mile group run from CF864. Just show up if you are interested in running with the group.
Paleo Challenge ends today. The challenge is over so lets see who our winner is going to be. We will post the winner before the end of this week. Monday and Tuesday we will get your measurements, pictures and weight so be prepared to do this after/before your wod. What kind of results did you get? How dedicated were you?
Hope that all of you had a great weekend and got a little extra rest for a great week of CrossFitting at 864! Another week and we are going to be a little stronger, a little faster and a little leaner! All of that comes with a cost...are you willing to work hard this week to reach your goals and break PR's or will you be making excuses?
WOD
Complete the following for time:
100 jump ropes
90 squats
80 walking lunges (80 steps)
70 ab mat sit ups
60 push ups
50 push press (45 lbs)
40 pull ups
30 box jumps (24/20)
20 wall balls (20/14)
10 burpees
3-2-1-Go!
Remember that good form is important! Don't sacrifice your form just to post a faster time on the whiteboard. That does not impress anyone and it does not benefit you. Full range of motion on all exercises. If you are not sure about full range of motion on a particular exercise please make sure that you ask before the wod starts.
http://www.youtube.com/watch?v=IewlDXTfbjU
Consequently, you are no longer foreigners and aliens, but fellow citizens with God's people and members of God's household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.
-Ephesians 2:19-20
Expect problems and eat them for breakfast.
-Alfred A. Montapert
5:45pm - 3 mile group run from CF864. Just show up if you are interested in running with the group.
Paleo Challenge ends today. The challenge is over so lets see who our winner is going to be. We will post the winner before the end of this week. Monday and Tuesday we will get your measurements, pictures and weight so be prepared to do this after/before your wod. What kind of results did you get? How dedicated were you?
Hope that all of you had a great weekend and got a little extra rest for a great week of CrossFitting at 864! Another week and we are going to be a little stronger, a little faster and a little leaner! All of that comes with a cost...are you willing to work hard this week to reach your goals and break PR's or will you be making excuses?
BE STRONG!
Janice and Jay
Saturday, February 20, 2010
Sunday February 21, 2010
CF 864 - Rest Day
Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside...really looking forward to spring! Lot of motivation from the Saturday morning teams - good job guys!
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Founder, CrossFit)
“He who covers over an offense promotes love, but whoever repeats the matter separates close friends.”
- Proverbs 17:9
"Fear God, and your enemies will fear you."
-Benjamin Franklin
All long sleeve t-shirts are only 20 bucks until the end of February.
On Monday, February 22 we will weigh/measure/photograph those of you that are on the "Paleo Challenge" - this is the end of the challenge but we hope that you will continue on a clean, healthy eating plan. This is not a fad diet to drop a quick 10 pounds for a better fit in your bathing suit...this is a lifestyle change that will continue to yield results if you have the willpower to stay away from the junk. Why work so hard in the gym only to blow it on poor nutritional habits.
Have a great weekend and get a little extra rest (is possible) and enjoy a lot of family time!
BE STRONG!
Janice and Jay
Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside...really looking forward to spring! Lot of motivation from the Saturday morning teams - good job guys!
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Founder, CrossFit)
“He who covers over an offense promotes love, but whoever repeats the matter separates close friends.”
- Proverbs 17:9
"Fear God, and your enemies will fear you."
-Benjamin Franklin
All long sleeve t-shirts are only 20 bucks until the end of February.
On Monday, February 22 we will weigh/measure/photograph those of you that are on the "Paleo Challenge" - this is the end of the challenge but we hope that you will continue on a clean, healthy eating plan. This is not a fad diet to drop a quick 10 pounds for a better fit in your bathing suit...this is a lifestyle change that will continue to yield results if you have the willpower to stay away from the junk. Why work so hard in the gym only to blow it on poor nutritional habits.
Have a great weekend and get a little extra rest (is possible) and enjoy a lot of family time!
BE STRONG!
Janice and Jay
Friday, February 19, 2010
Saturday February 20, 2010
CF 864- 8:30a.m.
WOD- Team workout!
“Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”
- 1 John 4:11-12
You're never beaten until you admit it.
-George S. Patton
Get your weekend off to a good start by getting up and joining in on the CF 864 TEAM WOD! There is a lot of camaraderie and motivation going on as each team pushes hard to see who will be the fastest and strongest. It will not be easy - I promise! If you are looking for an easy one this morning (with NO results) then you might want to try something else.
See you there!
BE STRONG!
Janice and Jay
WOD- Team workout!
“Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”
- 1 John 4:11-12
You're never beaten until you admit it.
-George S. Patton
Get your weekend off to a good start by getting up and joining in on the CF 864 TEAM WOD! There is a lot of camaraderie and motivation going on as each team pushes hard to see who will be the fastest and strongest. It will not be easy - I promise! If you are looking for an easy one this morning (with NO results) then you might want to try something else.
See you there!
BE STRONG!
Janice and Jay
Thursday, February 18, 2010
Friday February 19, 2010
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
"WOD" 200 x 25
For Time:
200 Meter Run
25 Jumping Air Squats
200 Meter Overhead Carry (45/25 plate)
25 Air Squats
200 Meter Farmers Walk
25 Tire Jumps/Step-ups
200 Meter Sandbag Run
25 Broad Jumps
200 Meter Run
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
- Romans 8:38-39
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness."
-Edward Stanley (1826-1893) from The Conduct of Life
"Helen" WOD - Great job to all of you especially those of you that hit new PR's! Lot of hard work going on at the 864 today - Hooyah!
BE STRONG!
Janice and Jay
"WOD" 200 x 25
For Time:
200 Meter Run
25 Jumping Air Squats
200 Meter Overhead Carry (45/25 plate)
25 Air Squats
200 Meter Farmers Walk
25 Tire Jumps/Step-ups
200 Meter Sandbag Run
25 Broad Jumps
200 Meter Run
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
- Romans 8:38-39
"Those who think they have no time for bodily exercise will sooner or later have to find time for illness."
-Edward Stanley (1826-1893) from The Conduct of Life
"Helen" WOD - Great job to all of you especially those of you that hit new PR's! Lot of hard work going on at the 864 today - Hooyah!
BE STRONG!
Janice and Jay
Wednesday, February 17, 2010
Thursday February 18, 2010
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Helen"
3 Rounds for time:
400 meter run
1.5 pood KB Swing x 21
pull-ups x 12
"You don't understand cardio until you've done Helen"
-CrossFit Endurance
“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? No, in all these things we are more than conquerors through him who loved us.”
- Romans 8:35,37
An excuse is worse and more terrible than a lie; for an excuse is a lie guarded.
-Alexander Pope
http://www.youtube.com/watch?v=T5gL9IIzbsY
BE STRONG!
Janice and Jay
"Helen"
3 Rounds for time:
400 meter run
1.5 pood KB Swing x 21
pull-ups x 12
"You don't understand cardio until you've done Helen"
-CrossFit Endurance
“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? No, in all these things we are more than conquerors through him who loved us.”
- Romans 8:35,37
An excuse is worse and more terrible than a lie; for an excuse is a lie guarded.
-Alexander Pope
http://www.youtube.com/watch?v=T5gL9IIzbsY
BE STRONG!
Janice and Jay
Tuesday, February 16, 2010
Wednesday February 17, 2010
CrossFit 864 - 5:15a.m. / 9:00a.m.
Strength
Back Squats 5-5-5-5-5
If anyone thinks he is something when he is nothing, he deceives himself.
-Galatians 6:3
If you are aware of your weaknesses and are constantly learning, your potential is virtually limitless
- Jay Sidhu
Challenge Yourself Today!
BE STRONG!
Janice and Jay
Strength
Back Squats 5-5-5-5-5
If anyone thinks he is something when he is nothing, he deceives himself.
-Galatians 6:3
If you are aware of your weaknesses and are constantly learning, your potential is virtually limitless
- Jay Sidhu
Challenge Yourself Today!
BE STRONG!
Janice and Jay
Monday, February 15, 2010
Tuesday February 16, 2010
CrossFit 864
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"864 WOD"
AMRAP in 20 minutes
3 Man Makers
5 KTE
9 Squats
“This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
- 1 John 4:10
Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstances.
-Bruce Barton
Great day at CF864! Awesome to see so many of you coming in early and staying after the workout to do skill work. Lot of great efforts today on handstand push-ups/holds and a couple of one arm holds that looked really strong. Hoo-Rah! A little stronger, a little faster and a little leaner....another day of CrossFitting! Keep pushing.
3-2-1-Go!
BE STRONG! 2010
Janice and Jay
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"864 WOD"
AMRAP in 20 minutes
3 Man Makers
5 KTE
9 Squats
“This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
- 1 John 4:10
Nothing splendid has ever been achieved except by those who dared believe that something inside them was superior to circumstances.
-Bruce Barton
Great day at CF864! Awesome to see so many of you coming in early and staying after the workout to do skill work. Lot of great efforts today on handstand push-ups/holds and a couple of one arm holds that looked really strong. Hoo-Rah! A little stronger, a little faster and a little leaner....another day of CrossFitting! Keep pushing.
3-2-1-Go!
BE STRONG! 2010
Janice and Jay
Sunday, February 14, 2010
Monday February 15, 2010
CrossFit 864 - Today's Schedule:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
jump rope - 250
then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then
jump rope - 250
3-2-1-Go!
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others. Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross!
-Philippians 2:3-8
I am easily satisfied with the very best.
- Winston Churchill
Group Run from CF864
This is for anyone interested in building up their run distance.
A group will leave the gym for a 2 mile training run on Monday, February 15 at 5:45p.m. if you are interested all you have to do is show up. Many of you have indicated that you have a goal of completing a 5k and we are going to help you reach that goal. How determined are you?
Paleo Challenge
This is the final week of challenge and we will weigh/measure/photograph each of you on Monday February 22. How are your results over the last five weeks? Did you have more cheat meals during the week than clean, healthy meals? We encourage you to continue eating Paelo but if it's not for you at least maintain a diet built on quality nutrition. We can get more precise about it, but ultimately it comes down to these two sentences (written by Greg Glassman): Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Memorize the words, internalize the concepts, make a habit of the implementation.
Hope that each of you had a great weekend and got plenty of rest for an awesome week of CrossFitting at 864!
Are you going to whine this week or train to be stronger?
BE STRONG! 2010
Janice and Jay
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
jump rope - 250
then
21-15-9 reps of:
Burpee Broad Jump
Kettlebell Swing (53/35)
then
jump rope - 250
3-2-1-Go!
Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others. Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross!
-Philippians 2:3-8
I am easily satisfied with the very best.
- Winston Churchill
Group Run from CF864
This is for anyone interested in building up their run distance.
A group will leave the gym for a 2 mile training run on Monday, February 15 at 5:45p.m. if you are interested all you have to do is show up. Many of you have indicated that you have a goal of completing a 5k and we are going to help you reach that goal. How determined are you?
Paleo Challenge
This is the final week of challenge and we will weigh/measure/photograph each of you on Monday February 22. How are your results over the last five weeks? Did you have more cheat meals during the week than clean, healthy meals? We encourage you to continue eating Paelo but if it's not for you at least maintain a diet built on quality nutrition. We can get more precise about it, but ultimately it comes down to these two sentences (written by Greg Glassman): Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat. Memorize the words, internalize the concepts, make a habit of the implementation.
Hope that each of you had a great weekend and got plenty of rest for an awesome week of CrossFitting at 864!
Are you going to whine this week or train to be stronger?
BE STRONG! 2010
Janice and Jay
Saturday, February 13, 2010
Sunday February 14, 2010
CrossFit 864 - Rest Day
“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
- John 3:16
He that is good for making excuses is seldom good for anything else.
-Benjamin Franklin
BE STRONG! 2010
Janice and Jay
“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
- John 3:16
He that is good for making excuses is seldom good for anything else.
-Benjamin Franklin
BE STRONG! 2010
Janice and Jay
Friday, February 12, 2010
Thursday, February 11, 2010
Friday February 12, 2010
CrossFit864 - Today's Schedule: 4:15p.m./5:15p.m./6:15p.m.
"Chelsea"
Each minute on the minute for 30 minutes
complete the following:
5 Pull-ups
10 Push-ups
15 Squats
Go Hard! The faster you finish each round the longer you get to rest before the next round starts.
“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”
- 1 Corinthians 13:4-5
How long should you try? Until.
-Jim Rohn
Hope this has been a good week for you. Looking forward to a great weekend and a fun Saturday morning workout!
BE STRONG! 2010
Janice and Jay
"Chelsea"
Each minute on the minute for 30 minutes
complete the following:
5 Pull-ups
10 Push-ups
15 Squats
Go Hard! The faster you finish each round the longer you get to rest before the next round starts.
“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”
- 1 Corinthians 13:4-5
How long should you try? Until.
-Jim Rohn
Hope this has been a good week for you. Looking forward to a great weekend and a fun Saturday morning workout!
BE STRONG! 2010
Janice and Jay
Wednesday, February 10, 2010
Thursday February 11, 2010
CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up (sub Abmat Sit-ups)
Back extension
Knees to elbow
95 pound Stiff legged deadlift
This is a "CrossFit Hero WOD" in honor of:
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
“If I speak in the tongues of men and of angels, but have not love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but have not love, I am nothing. If I give all I possess to the poor and surrender my body to the flames, but have not love, I gain nothing.”
- 1 Corinthians 13:1-3
What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.
-Alexander Graham Bell
How is your Paleo Diet going this week? Let us know how your results are coming.
BE STRONG! 2010
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up (sub Abmat Sit-ups)
Back extension
Knees to elbow
95 pound Stiff legged deadlift
This is a "CrossFit Hero WOD" in honor of:
Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly.
“If I speak in the tongues of men and of angels, but have not love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but have not love, I am nothing. If I give all I possess to the poor and surrender my body to the flames, but have not love, I gain nothing.”
- 1 Corinthians 13:1-3
What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it.
-Alexander Graham Bell
How is your Paleo Diet going this week? Let us know how your results are coming.
BE STRONG! 2010
Janice and Jay
Tuesday, February 9, 2010
Wednesday February 10, 2010
CrossFit 864 - Today' Schedule:
5:15a.m./9:00a.m.
Strength
Floor Press 5-5-5-5-5
Abdominal work / skill work of your choice
Thanksgiving and Prayer
"We ought always to thank God for you, brothers, and rightly so, because your faith is growing more and more, and the love every one of you has for each other is increasing.”
- 2 Thessalonians 1:3
"It is a sublime thing to suffer and be stronger."
-Henry Wadsworth Longfellow
5:15a.m./9:00a.m.
Strength
Floor Press 5-5-5-5-5
Abdominal work / skill work of your choice
Thanksgiving and Prayer
"We ought always to thank God for you, brothers, and rightly so, because your faith is growing more and more, and the love every one of you has for each other is increasing.”
- 2 Thessalonians 1:3
"It is a sublime thing to suffer and be stronger."
-Henry Wadsworth Longfellow
See you on Wednesday...
BE STRONG! 2010
Janice and Jay
Monday, February 8, 2010
CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD- For time:
100 Squats
50 Step walking lunge - plate overhead (45/25)
40 Floor wipers (135/95)
30 Burpees
20 Wall Ball Shots (20/14)
10 Dbell cleans (45/25)
stretch / rehydrate / skill work
“[Love for Enemies] "You have heard that it was said, 'Love your neighbor and hate your enemy.' But I tell you: Love your enemies and pray for those who persecute you, that you may be sons of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous.”
- Matthew 5:43-45
You must have long term goals to keep you from being frustrated by short term failures.
-Charles C. Noble
Good job on Fran! How many of you PR'd? I heard a good many of you say that you knocked time off of your last Fran. A little stronger and a little faster ...that's how we reach our goals. Failure is NOT an option!
BE STRONG!2010
Thanks for all that you do!
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD- For time:
100 Squats
50 Step walking lunge - plate overhead (45/25)
40 Floor wipers (135/95)
30 Burpees
20 Wall Ball Shots (20/14)
10 Dbell cleans (45/25)
stretch / rehydrate / skill work
“[Love for Enemies] "You have heard that it was said, 'Love your neighbor and hate your enemy.' But I tell you: Love your enemies and pray for those who persecute you, that you may be sons of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous.”
- Matthew 5:43-45
You must have long term goals to keep you from being frustrated by short term failures.
-Charles C. Noble
Good job on Fran! How many of you PR'd? I heard a good many of you say that you knocked time off of your last Fran. A little stronger and a little faster ...that's how we reach our goals. Failure is NOT an option!
BE STRONG!2010
Thanks for all that you do!
Janice and Jay
Sunday, February 7, 2010
Monday February 8, 2010
CrossFit 864 - Today's Schedule:
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Fran"
21-15-9 reps for time:
Thrusters (65/95)
Pull-ups
What's your best Fran time? Is this going to be a PR day for you?
“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”
- Psalm 97:10
The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.
-C. S. Lewis
We had a great day at the CrossFit Garage Games in Woodstock, Georgia on Sunday. There were a lot of amazing athletes at the event and the competition was awesome!
http://garagegames2010.crossfitgarage.com/
See you Monday....
BE STRONG! 2010
Janice and Jay
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Fran"
21-15-9 reps for time:
Thrusters (65/95)
Pull-ups
What's your best Fran time? Is this going to be a PR day for you?
“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”
- Psalm 97:10
The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.
-C. S. Lewis
We had a great day at the CrossFit Garage Games in Woodstock, Georgia on Sunday. There were a lot of amazing athletes at the event and the competition was awesome!
http://garagegames2010.crossfitgarage.com/
See you Monday....
BE STRONG! 2010
Janice and Jay
Saturday, February 6, 2010
Sunday February 7, 2010
CrossFit 864 - REST DAY
The team workout on Saturday morning was a lot of fun! The guys against the girls....and it was pretty close! Great job to all of you that pushed through this one.
“He who pursues righteousness and love finds life, prosperity and honor.”
- Proverbs 21:21
Criticism may not be agreeable, but it is necessary. It fulfils the same function as pain in the human body. It calls attention to an unhealthy state of things. Winston Churchill
Have a great Sunday!
Looking forward to a great week of CrossFitting...864 style!
BE STRONG 2010!
Janice and Jay
The team workout on Saturday morning was a lot of fun! The guys against the girls....and it was pretty close! Great job to all of you that pushed through this one.
“He who pursues righteousness and love finds life, prosperity and honor.”
- Proverbs 21:21
Criticism may not be agreeable, but it is necessary. It fulfils the same function as pain in the human body. It calls attention to an unhealthy state of things. Winston Churchill
Have a great Sunday!
Looking forward to a great week of CrossFitting...864 style!
BE STRONG 2010!
Janice and Jay
Friday, February 5, 2010
Saturday February 6, 2010
CrossFit 864 - 8:30a.m.
"TEAM WOD"
“For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing love.”
- Psalm 33:4-5
If you are going to be a champion, you must be willing to pay a greater price.
-Bud Wilkinson
Video of todays wod (deadlift/burpees) from 08 CF Games.
Note time for 5 rounds
http://www.youtube.com/watch?v=OSBiayyfTT4
See you Saturday morning...
BE STRONG! 2010
Janice and Jay
"TEAM WOD"
“For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing love.”
- Psalm 33:4-5
If you are going to be a champion, you must be willing to pay a greater price.
-Bud Wilkinson
Video of todays wod (deadlift/burpees) from 08 CF Games.
Note time for 5 rounds
http://www.youtube.com/watch?v=OSBiayyfTT4
See you Saturday morning...
BE STRONG! 2010
Janice and Jay
Thursday, February 4, 2010
Friday February 5, 2010
CrossFit 864 - Today's Schedule:
4:15p.m. / 5:15p.m. / 6:15p.m.
5 Rounds for time of:
275lbs./185lbs. Deadlift - 5 reps
Burpees - 10 reps
Stretch / Hydrate / Skill Work
This workout is from the 2008 CrossFit Games.
This is a sprint WOD. Hit it hard and fast!
David the servant of the LORD sang to the LORD the words of this song when the LORD delivered him from the hand of all his enemies and from the hand of Saul. He said: I love you, O LORD, my strength. The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge. He is my shield and the horn of my salvation, my stronghold.”
- Psalm 18:1-2
Do or do not. There is no try.
-Yoda
Yoda is portrayed as a powerful Jedi Master in the Star Wars universe.
Yoda's name may be derived from the Sanskrit word yodha, meaning "warrior."
Liquid Death
Written by Calvin Sun - CrossFit Invictus
With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison.
It’s a Refined Sugar
Don’t be fooled by words like “organic” and “natural” on the labeling. Substituting your usual sugar with agave nectar is far from making a healthier choice. A few weeks ago George noted that despite it’s appealing name, agave nectar is a highly processed and refined product. The fact that it’s manufacturing process is patented should probably be a big clue that it’s not as “natural” as they would like you to think. Let’s keep in mind the premise of the Paleo Diet, consumption of refined carbohydrates was an impossibility for Paleolithic humans.
Agave Nectar Makes You Fat
High-fructose corn syrup is the primary sweetener that you find in most sodas, “sports” drinks, and many other foods, and it contains about 55% fructose and 45% glucose. Agave nectar, on the other hand, contains about 90-97% fructose and 3-10% glucose. I guess marketers decided that agave nectar sounded better than “really freakin’ high fructose syrup.” Fructose is an isomer of glucose, meaning that both have the same chemical formula but different molecular arrangements. Because of their different molecular arrangements, fructose is not digested in the same fashion as glucose. This is problematic because fructose tends to promote a process known as lipogenesis (lipo- meaning “fat” and -genesis meaning “creation of”), in other words fructose consumption results in your body manufacturing fatty acids from carbohydrates. Far from ideal when looking good in a swimsuit is your goal.
Agave Nectar Might Kill You
According to a study published in the American Journal of Clinical Nutrition, fructose consumption has been directly linked to obesity. Instead of being digested in the small intestine, fructose passes unchanged into the portal vein where it is directed to the liver to be processed. Once in the liver, fructose is broken down into components that readily form triglycerides. Subjects that were fed a diet that contained 17% fructose experienced a massive 32% increase in plasma triglycerides. High triglycerides are associated with metabolic syndrome which is indicative of increased risk for heart disease, diabetes, and stroke.
In conclusion, you should strive to eliminate all processed and refined carbohydrates from your diet. Agave nectar, table sugar, high-fructose corn syrup, and even artificial sweeteners should be avoided (read my posts on Splenda here and here). You have to make an effort to read labels as refined sugar is in everything from sweet foods like sodas and ice cream to savory foods like deli meats and sauces. Of course, this is not to say that there aren’t any good uses for the agave plant. Fermented agave, for example, is a favored drink amongst many CrossFitters, but that’s a discussion for another day.
Getting ready for a great weekend!
BE STRONG! 2010
Janice and Jay
4:15p.m. / 5:15p.m. / 6:15p.m.
5 Rounds for time of:
275lbs./185lbs. Deadlift - 5 reps
Burpees - 10 reps
Stretch / Hydrate / Skill Work
This workout is from the 2008 CrossFit Games.
This is a sprint WOD. Hit it hard and fast!
David the servant of the LORD sang to the LORD the words of this song when the LORD delivered him from the hand of all his enemies and from the hand of Saul. He said: I love you, O LORD, my strength. The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge. He is my shield and the horn of my salvation, my stronghold.”
- Psalm 18:1-2
Do or do not. There is no try.
-Yoda
Yoda is portrayed as a powerful Jedi Master in the Star Wars universe.
Yoda's name may be derived from the Sanskrit word yodha, meaning "warrior."
Liquid Death
Written by Calvin Sun - CrossFit Invictus
With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison.
It’s a Refined Sugar
Don’t be fooled by words like “organic” and “natural” on the labeling. Substituting your usual sugar with agave nectar is far from making a healthier choice. A few weeks ago George noted that despite it’s appealing name, agave nectar is a highly processed and refined product. The fact that it’s manufacturing process is patented should probably be a big clue that it’s not as “natural” as they would like you to think. Let’s keep in mind the premise of the Paleo Diet, consumption of refined carbohydrates was an impossibility for Paleolithic humans.
Agave Nectar Makes You Fat
High-fructose corn syrup is the primary sweetener that you find in most sodas, “sports” drinks, and many other foods, and it contains about 55% fructose and 45% glucose. Agave nectar, on the other hand, contains about 90-97% fructose and 3-10% glucose. I guess marketers decided that agave nectar sounded better than “really freakin’ high fructose syrup.” Fructose is an isomer of glucose, meaning that both have the same chemical formula but different molecular arrangements. Because of their different molecular arrangements, fructose is not digested in the same fashion as glucose. This is problematic because fructose tends to promote a process known as lipogenesis (lipo- meaning “fat” and -genesis meaning “creation of”), in other words fructose consumption results in your body manufacturing fatty acids from carbohydrates. Far from ideal when looking good in a swimsuit is your goal.
Agave Nectar Might Kill You
According to a study published in the American Journal of Clinical Nutrition, fructose consumption has been directly linked to obesity. Instead of being digested in the small intestine, fructose passes unchanged into the portal vein where it is directed to the liver to be processed. Once in the liver, fructose is broken down into components that readily form triglycerides. Subjects that were fed a diet that contained 17% fructose experienced a massive 32% increase in plasma triglycerides. High triglycerides are associated with metabolic syndrome which is indicative of increased risk for heart disease, diabetes, and stroke.
In conclusion, you should strive to eliminate all processed and refined carbohydrates from your diet. Agave nectar, table sugar, high-fructose corn syrup, and even artificial sweeteners should be avoided (read my posts on Splenda here and here). You have to make an effort to read labels as refined sugar is in everything from sweet foods like sodas and ice cream to savory foods like deli meats and sauces. Of course, this is not to say that there aren’t any good uses for the agave plant. Fermented agave, for example, is a favored drink amongst many CrossFitters, but that’s a discussion for another day.
Getting ready for a great weekend!
BE STRONG! 2010
Janice and Jay
Wednesday, February 3, 2010
Thursday February 4, 2010
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Michael"
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
“But I will sing of your strength, in the morning I will sing of your love; for you are my fortress, my refuge in times of trouble.”
- Psalm 59:16
If you train hard, you'll not only be hard, you'll be hard to beat.
- Herschel Walker
Good article on grass fed beef
http://thenewhuntergatherer.blogspot.com/
Are you going to push as hard as you can today or make excuses?
Have a great day...
BE STRONG!2010
Janice and Jay
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Michael"
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
“But I will sing of your strength, in the morning I will sing of your love; for you are my fortress, my refuge in times of trouble.”
- Psalm 59:16
If you train hard, you'll not only be hard, you'll be hard to beat.
- Herschel Walker
Good article on grass fed beef
http://thenewhuntergatherer.blogspot.com/
Are you going to push as hard as you can today or make excuses?
Have a great day...
BE STRONG!2010
Janice and Jay
Tuesday, February 2, 2010
Wednesday February 3, 2010
CrossFit 864 - 5:15a.m. / 9:00a.m.
Strength
Back Squats 5-5-5-5-5 reps
Skill work / Abdominal work / Stretch / Rehydrate
“However, as it is written: "No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him"—”
- 1 Corinthians 2:9
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel."
-author unknown
Good job on "Cindy" ...many of you set a goal (number of rounds) prior to the wod and exceeded that goal at the end of 20 minutes. Way to push yourself!
How are you doing on the Paleo Challenge? How are your results looking? How strict have you been? Have you had more cheat meals than quality meals?
Have a great day.
BE STRONG! 2010
Janice and Jay
Strength
Back Squats 5-5-5-5-5 reps
Skill work / Abdominal work / Stretch / Rehydrate
“However, as it is written: "No eye has seen, no ear has heard, no mind has conceived what God has prepared for those who love him"—”
- 1 Corinthians 2:9
"You are all Champions in your own way. That doesn't mean you have to be number 1 or be the best. Just do your best. If you aren't first, then make those people ahead of you break records by pushing them with your personal best. Consider for a moment what we achieve from athletics - the sheer fun of competing - the building of a healthy and alert mind and body - stamina, courage, perseverance, dedication, commitment, selflessness and most importantly, the will to excel."
-author unknown
Good job on "Cindy" ...many of you set a goal (number of rounds) prior to the wod and exceeded that goal at the end of 20 minutes. Way to push yourself!
How are you doing on the Paleo Challenge? How are your results looking? How strict have you been? Have you had more cheat meals than quality meals?
Have a great day.
BE STRONG! 2010
Janice and Jay
Monday, February 1, 2010
Tuesday February 2, 2010
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
The LORD our God, the LORD is one. Love the LORD your God with all your heart and with all your soul and with all your strength.
- Deuteronomy 6:4-5
Nothing average ever stood as a monument to progress. When progress is looking for a partner it doesn't turn to those who believe they are only average. It turns instead to those who are forever searching and striving to become the best they possibly can.
– A. Lou Vickery
Encourage someone around you today...you never know what the person next to you is dealing with.
Have a great day today and crank out a lot of rounds of "Cindy" ...have a goal (number of rounds) in your mind before you start. To make it challenging - go ahead and put your initials on the whiteboard before you start and put down the number that you hope to get. Then push like a machine to reach your goal!
Failure is not an option.
BE STRONG! 2010
Janice and Jay
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
The LORD our God, the LORD is one. Love the LORD your God with all your heart and with all your soul and with all your strength.
- Deuteronomy 6:4-5
Nothing average ever stood as a monument to progress. When progress is looking for a partner it doesn't turn to those who believe they are only average. It turns instead to those who are forever searching and striving to become the best they possibly can.
– A. Lou Vickery
Encourage someone around you today...you never know what the person next to you is dealing with.
Have a great day today and crank out a lot of rounds of "Cindy" ...have a goal (number of rounds) in your mind before you start. To make it challenging - go ahead and put your initials on the whiteboard before you start and put down the number that you hope to get. Then push like a machine to reach your goal!
Failure is not an option.
BE STRONG! 2010
Janice and Jay
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