Wednesday, March 31, 2010

Thursday April 1, 2010

CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD- for time

Run 5k

3.2.1. go!

Be devoted to one another in brotherly love. Honor one another above yourselves.
Romans 12:10

More faith, less fear. That's what Jesus wants from us.

Please note hours for Friday April 2, 2010 (Good Friday).
We will open Friday Morning 9:00am and 11:00am. 9:00 am will have child care! We will not be open Friday afternoon but will be open Saturday at 8:30am.

Be strong!
Jay and Janice

Tuesday, March 30, 2010

Wednesday March 31, 2010

CrossFit 864 - WOD
5:15a.m. / 9:00a.m.

Warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Rope



Strength

AMRAP in 15 minutes:

3 - Deadlifts (75% of 1 rep max)
5 - Push-ups
7 - Jingle Jangles

Stretch/Hydrate/Refuel

3-2-1-Go!


“He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.”
-Isaiah 53:3-4


But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus' sake, so that his life may be revealed in our mortal body.
-2 Corinthians 4:7-11


"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"
-Arnold Schwarzenegger


"Squat more"
-Jesse Marunde (Worlds Strongest Man Competitor)

Check out this article - good reading.
http://sports.espn.go.com/espn/page2/story?id=5021601


Have a great day.
BE STRONG!
Janice and Jay

Monday, March 29, 2010

Tuesday March 30, 2010

CrossFit 864 - WOD

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

This weeks warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

Don't complain - this is preparing you for next weeks warm-up...it will be harder.

3-2-1-Go!

"Air Force" 2010 CrossFit Sectional Qualifier Workout

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

Rxd - Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

"We either make ourselves miserable or we make ourselves strong. The amount of work is the same"
-Carlos Castaneda

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21

BE STRONG!
Janice and Jay

Sunday, March 28, 2010

Monday March 29,2010

CF 864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want anyone to jump into a workout without adequately warming up - this is a good way to get injured.

This weeks warm-up
Range of motion as a group then complete the following:

400 meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

"WOD" For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
K2E
Box Jumps (24/20)
GHD Sit-ups or Abmat Sit-ups

3-2-1 Go!

Hydrate/Stretch/Skill Work/Refuel (post workout protein & carbs)

Peace I leave with you; my peace I give you. I do not give to you
as the world gives. Do not let your hearts be troubled and do not
be afraid.
-John 15:27

“Do not listen to those who weep and complain, for their disease is contagious.”
– Og Mandino

“Any fool can criticize, condemn, and complain – and most fools do.”
– Dale Carnegie

Are you going to spend more time this week complaining or being thankful for all of the things that are good in your life?
What are you doing to change the things that you are unhappy about?

Looking forward to a great week of CrossFitting with you!

The CrossFit 864 Community - it's about a lot more than just a workout.

BE STRONG!
Janice and Jay

Friday, March 26, 2010

Saturday, March 27, 2010

CrossFit 864 WOD - 8:30a.m.


"Cindy"


AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”
- Philippians 1:29

A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.
-Winston Churchill

http://www.youtube.com/watch?v=TlIcF5ydfRg

Have a great weekend!

BE STRONG! Janice and Jay

Thursday, March 25, 2010

Friday, March 26, 2010

CrossFit864 WOD
Today's Schedule: 4:15p.m./5:15p.m./6:15p.m.

1 Mile Run
50 Thrusters (45/75)
30 Pull-ups

Abdominal exercise of your choice - 100 reps

Stretch/Hydrate/Refuel/

If you finish your last rep of the wod and are in the car within 30 seconds you are missing an important aspect of your overall fitness/health. If you take the time to work your muscle then take the time during post-workout to stretch them.

Whether you are about to start an exercise program or you are already heavily involved in one then you need to have a well structured pre and post stretching routine. The key to optimizing your level of fitness is being flexible. By being more flexible you are less likely to sustain an injury during a workout, you can improve your range of motion, and help muscles to recover faster from the workout you just put them through.

Post-Workout Stretch: For your post-workout stretch you are better off engaging in what is called a static or holding stretch. You are probably more familiar with this type of stretch. This is where you hold the stretching position (without moving) allowing the muscle to lengthen much like a rubber band. This type of stretching is much more effective after you workout because muscles are naturally more limber and full of blood therefore making it easier for you to get the most out of stretching the muscle. This is what will help you to more rapidly recover after a workout and reduce the amount of stiffness you would normally experience after an intense workout. Train hard, but don't forget to stretch!

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”
- 1 John 1:9

Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
- John Keats, 1795-1821

Go Hard Today!

"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards"
-Paul "Bear" Bryant

BE STRONG!
Janice and Jay

Wednesday, March 24, 2010

Thursday, March 25, 2010

CrossFit 864 WOD
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

21-15-9 reps of:

SDHP (115/75)
Wall Ball Shots

http://www.youtube.com/watch?v=BC_eRZW3p2A

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23

"It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary"
-Winston Churchill

"It's not the size of the dog in the fight but the size of the fight in the dog"
-Mark Twain

21-15-9
Remember that the 21-15-9 format is a short and very intense metcon. Push yourself through every single rep as hard as you can go trying to rest as little as possible between exercises. If you push yourself 100% you will know it at the end of the 9th rep of wall balls! If you can carry on a conversation throughout the workout then you need to increase your intensity.

FORM and FROM (Full Range of Motion) on each rep. Don't waste your time counting the sloppy reps because they benefit you very little.

BE STRONG - Failure is NOT an option!
Janice and Jay

Tuesday, March 23, 2010

Wednesday, March 24, 2010

CrossFit864 - 5:15a.m./9:00a.m.

Strength WOD

Floor Press
5-5-5-5-5

“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

Don’t join an easy crowd. You won’t grow. Go where the expectations and the demands to perform and achieve are high.
-Jim Rohn

BE STRONG!
Janice and Jay

Monday, March 22, 2010

Tuesday, March 23, 2010

CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5;15p.m./6:15p.m.

CrossFit Hero Workout

"Danny"

Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups


Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil's schemes.”
- Ephesians 6:10-11

"Now, 10 years later, the person who talked and complained is still talking and complaining and still remains in the same position. The person who took the initiative and found solutions has been promoted several times."
-Catherine Pulsifer, from How Valuable Are You?

“When you consistently maintain a positive frame of mind, you’ll become known as a problem-solver rather than a complainer. People avoid complainers. They seek out problem-solvers.”
–Joseph Sommerville

Are you going to do your best today or complain about what you cant do?

Hoo-rah! To all of you that pushed really hard on the deadlift/burpee/run wod on Monday...great job! And also to those of you that pushed it one further and went out on the group 5k run. You are getting stronger and faster every single day (and a lot leaner and meaner!) Keep pushing.

BE STRONG!
Janice and Jay

Sunday, March 21, 2010

Monday March 22, 2010

CrossFit864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

4 rounds for time:

10 Deadlifts (165/225)
15 Burpees
200 Meter Run


His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in a furnace, and his voice was like the sound of rushing waters. In his right hand he held seven stars, and out of his mouth came a sharp double-edged sword. His face was like the sun shining in all its brilliance. When I saw him, I fell at his feet as though dead. Then he placed his right hand on me and said: "Do not be afraid. I am the First and the Last. I am the Living One; I was dead, and behold I am alive for ever and ever! And I hold the keys of death and Hades.
-Revelation 1:14-18

“Our greatest battles are that with our own minds.”
-Jameson Frank


Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.

The Deadlift is the best exercise for back strength. It teaches you to keep the lower back rigid under a load.

But yes, Deadlifts can lead to injury if not performed correctly. Here are: 7 tips for a safer Deadlift.

1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:

Lift the chest up
Pull the shoulders back
Bring hips, knees & lower back into extension simultaneously
Don’t overdo the back extension.

2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.

Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.

3. Keep The Bar Close To Your Body. Two reasons:

The shortest distance between start & top is a straight vertical line
The closer the bar, the smaller the stress on your lower back
It’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:

Use your lats to pull the bar toward your body
Start the lift from the floor with the bar touching your shins

4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.

The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.

5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?

Set up for the Deadlift
Take a big breath
Squeeze against it
Breathe when the bar is back on the floor
Never breathe while lifting. It’s unnatural & puts more stress on the lower back.

6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.

7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.

The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.

Do NOT hitch - At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.
As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight. Pulling and jerking on the bar to get to full lockout is poor form and a sure way to get injured. This means that you need to work on your lockout strength.

Show up today and lift heavy.

BE STRONG!
Janice and Jay

Saturday, March 20, 2010

Sunday March 21, 2010

CF 864 - Rest Day

Everyone should be quick to listen, slow to speak and slow to become angry for man's anger does not bring about the righteous life that God desires. Therefore get rid of all moral filth and the evil that is so prevalent and humbly accept the work planted in you, which can save you.
James 1:19-21

Great job on todays team workout. Way to push. Also on all the pr's for Helen on Friday.

Stay Strong!
Jay and Janice

Friday, March 19, 2010

Saturday March 20, 2010

CF 864- 8:30a.m.


WOD
Team Workout (short one)

“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law.”
Galatians 5:22-23

The adventure you get is the adventure you are ready for."
Joseph Campbell

Be Strong!
Jay and Janice

Thursday, March 18, 2010

Friday March 19, 2010

CF 864 - 4:15p.m./5:15p.m./6:15p.m.

"Helen"
3 rounds for time:
400 meter run
21 kettlebell swings
12 pull-ups


“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”
-Romans 15:13

The meaning of life is to give life meaning.
-Ken Hudgins

What's your best Helen time? Are you going to PR today? What a great way to finish out the week.

BE STRONG!
Janice and Jay

Wednesday, March 17, 2010

Thursday March 18, 2010

CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD
10 Rounds for time:
12 Burpees
12 Pull-ups (All Jumping Pull-ups No bands)
*Jumping pull-ups = full range of motion
-full extension at bottom
-chin over bar
-use a box or stack bumper plates that allows you to reach the bar with your arms extended and legs almost straight. Use as much jump as possible - fast and explosive on each rep.

The LORD is my shepherd, I shall not be in want. He makes me lie down in green pastures, he leads me beside quiet waters, he restores my soul. He guides me in paths of righteousness for his name's sake.”
- Psalm 23:1-3

Winners are the people who make a habit of doing the things that losers are uncomfortable doing.
-Ed Foreman

Which one do you want to be?
* Winner
* Loser
Only you can decide?

New Challenge for CF864 coming soon.

BE STRONG?
Janice and Jay

Tuesday, March 16, 2010

Wednesday March 17, 2010

CF 864 - 5:15a.m./9:00a.m.

WOD

5 rounds for time:

3 Push Press (90% 1RM)
15 SDHP (95/65)

The end of all things is near. Therefore be clear minded and self-controlled so
that you can pray.
1 Peter 4:7

If you want to leave a mark on this world, then serve others.

Be strong!
Jay and Janice

Monday, March 15, 2010

Tuesday March 16, 2010

CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD - For Time:

150 Push-ups

*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty is completed continue with the push ups.

*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 meter sprint must be completed.

Post times and number of penalties on whiteboard

“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to men by which we must be saved.”
- Acts 4:10,12

“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.”
-George P. Burnham

Big Hooyah! to all of the CrossFitters that went out for the group 5k run Monday afternoon. It is very motivating to see so many of you pushing beyond what you think you can do. A lot of times we put limits on what we do because we think that we cant and therefore we don't. As many of you step up and say I'm not sure if I can but I am definitely going to try - then we start to see what we are really made of and we accomplish thing that we said we couldn't do. For all of you that pushed it extra hard today...I have 2 words "YOU ROCK!"

Killer video!
http://www.youtube.com/watch?v=lpSQfokZBVo

Lets get ready for tomorrow and do it again.
HARD.FAST.BRUTAL

Salmon Cakes

• 2 eggs
• 1 1/2 cups almond meal
• 1/2 pound cooked salmon, thinly sliced
• 2 large zucchini, roughly grated
• 1 tablespoon chopped dill, 1 teaspoon thyme, 1/2 teaspoon cayenne pepper
• Olive oil

Combine eggs and almond meal in a bowl and whisk until smooth. Stir in salmon, zucchini, dill, thyme and cayenne pepper. Place a generous amount of olive oil in a frying pan and heat over medium heat. Spoon about 2 tablespoons of the salmon mixture into your hands and form into a ball. Place in the skillet and gently press the ball to slightly flatten it. Cook for 1-2 minutes each side or until golden underneath and cooked through. Remove and repeat with remaining salmon mixture.

These cakes can be a little tricky to flip without having them fall apart. The secret is to use ample amounts of oil in the skillet so that the cakes don't stick. Be sure to add more oil to the skillet between each batch!

Please continue to pray for Tim Mann and his family.
http://www.caringbridge.org/visit/timmann

See you Tuesday
BE STRONG!
Janice and Jay

Sunday, March 14, 2010

Monday March 15,2010

CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

AMRAP in 20 minutes:

400 Meter Run
40 Kettlebell Swings (53/35)

“For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, brotherly kindness; and to brotherly kindness, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”
- 2 Peter 1:5-8

Challenges are what make life interesting; overcoming them is what makes life meaningful.
-Joshua J. Marine

Are you working to overcome your challenges? Is it easier for you to complain about them and do nothing? What motivates you?

Looking forward to a great week of CrossFitting with you!

Just a little reminder.....
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Coach Glassman (Founder, CrossFit)

BE STRONG!
Janice and Jay

Saturday, March 13, 2010

Sunday March 14, 2010

CrossFit 864 - REST DAY

“[More Than Conquerors] And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
- Romans 8:28

Life is 10% of what happens to me and 90% of how I react to it.
-John Maxwell


If you missed Saturdays Team WOD you missed a good one. What a way to start a Saturday morning! Great work by all of you that pushed through it. I liked that one and you will see it again!

Have a great Sunday and get a little extra rest. Looking forward to the start of another awesome week. The forecast looks like 60 plus degrees all week so make sure that you have your running shoes when you show up.

BE STRONG!
Janice and Jay

Friday, March 12, 2010

Saturday March 13, 2010

CF 864 - 8:30a.m.

Team Workout

“Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- 2 Peter 1:4

“Our greatest battles are that with our own minds.” Jameson Frank

Be Strong! Jay and Janice

Thursday, March 11, 2010

Friday March 12, 2010

CrossFit 864 - 4:15p.m. / 5:15p.m. / 6:15p.m.


WOD

4 rounds for time:
10 Dbell Squat Cleans
20 Burpees
30 Weighted Sit-ups (dbell locked out - one arm)


“Know therefore that the LORD your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commands.”
- Deuteronomy 7:9


Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of the goal-a commitment to excellence-that will enable you to attain the success you seek.
-Mario Andretti

BE STRONG!
Janice and Jay

Wednesday, March 10, 2010

Thursday March 11, 2010

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

WOD

5 rounds for time:
20 Back Extensions
15 KTE (Knee to Elbow)
10 One Arm Kettlebell Swings (5 each side)

“But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
- 1 Peter 3:15

I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.
-Og Mandino

http://www.youtube.com/watch?v=acuyk-3dn_Q


http://www.youtube.com/watch?v=3URwGAbSh0Y

Are you pushing yourself this week? Giving 100% or just enough to get by? How many times this week have you been stretched out on the floor after your workout because you didn't have anything left in you? Are you giving a little and expecting a lot? Work hard today. 3-2-1-Go!

BE STRONG!
Janice and Jay

Tuesday, March 9, 2010

Wednesday March 10, 2010

CrossFit 864 - 5:15a.m. / 9:00a.m.

10 rounds for time:
135 pounds deadlift 15 reps
15 push ups

“who has saved us and called us to a holy life—not because of anything we have done but because of his own purpose and grace. This grace was given us in Christ Jesus before the beginning of time,”
- 2 Timothy 1:9

A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose - a cause to pursue, a person to love, a goal to achieve. -John Maxwell

BE STRONG!
Janice and Jay

Monday, March 8, 2010

Tuesday March 9, 2010

CrossFit 864
Today's Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

WOD

Shoulder Press 5-5-5-5-5
Push-Press 3-3-3-3-3

18-15-12 reps of:
Pull-ups
Wall Ball Shots (20/14)

watch this before the workout today.
http://www.youtube.com/watch?v=h6oQLMcTGTo

http://www.youtube.com/watch?v=xLcntfkyXbM


Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God.”
- 2 Corinthians 1:3-4

Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner

Have a great day!
BE STRONG!
Janice and Jay

Sunday, March 7, 2010

Monday March 8, 2010

CrossFit 864

Today's WOD 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

"Tabata" the following exercises:

-Kettlebell Swings (53/35)
-Burpees
-Box Jumps (24/20)
-Squats

Complete all 8 of each exercise before moving to the next one.
This equals a total of 4 minutes on each exercise. 16 minutes for the entire workout. There will be no rest period between exercises.

The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Eight intervals of one specific 20 second exercise must be completed before moving on to the next.

One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.

Remember - Form! If you continue to use poor form you will continue to get poor results.

3-2-1-Go!

“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
- Psalm 139:23-24

Strong lives are motivated by dynamic purposes; lesser ones exist on wishes and inclinations.
-Kenneth Hildebrand

What is your purpose? What motivates you? What are your priorities today?
Yes, those are three tough questions that I have to ask myself today.

HARD.FAST.BRUTAL
Looking forward to a great Monday. Come prepared to work hard.
BE STRONG!
Janice and Jay

Saturday, March 6, 2010

Sunday March 7, 2010

CrossFit 864 - REST DAY

O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.”
- Isaiah 25:1

If you do what you've always done, you'll get what you've always got.

Have a great Sunday!

BE STRONG!
Janice and Jay

Friday, March 5, 2010

Saturday March 6, 2010

CrossFit 864 - 8:30a.m.

"TEAM WOD"

“These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.”
- Deuteronomy 6: 6-7

Success consists of going from failure to failure without loss of enthusiasm.
-Winston Churchill

I love Churchill's quotes!

There has been a lot enthusiasm, determination and motivation in the air at CrossFit 864 this week. When you are working hard and giving it 100% during the workouts it plays an important part of encouraging the athlete beside you. We all have those days during the week where we show up but we just don't have a lot of "mojo" and those are the days that we push through by feeding off of the energy of everyone around us. You are always glad that you came and pushed through the wod's that you almost skipped. Now, if you show up and whine and make excuses at every workout ...that carries over to the CrossFitters around you too - in a bad way. Work hard, do your best at the things that you can do and keep pushing! Nobody said that it was easy and as a matter of fact we say that it is hard and will always be hard. Be thankful because hard work is the only way to produce results. Thanks!

HARD.FAST.BRUTAL

See you Saturday morning.
BE STRONG!
Janice and Jay

Thursday, March 4, 2010

Friday March 5, 2010


CrossFit 864 - Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.

"Michael"

3 rounds for time:
800 meter run
50 Back Extensions
50 Sit-ups

“Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
- Joshua 1:9

“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn

Hope your week has been great!
BE STRONG!
Janice and Jay

Wednesday, March 3, 2010

Thursday March 4, 2010

CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

20 Push-ups
1 Jumping Squats
19 Push-ups
2 Jumping Squats
18 Push-ups
3 Jumping Squats
Continue until you reach 1 push-up and 20 jumping squats

"3.2.1 Go - Thats all you need to think about!..."

Doing Your Best for God:
So, my son, throw yourself into this work for Christ. Pass on what you heard from me—the whole congregation saying Amen!— to reliable leaders who are competent to teach others. When the going gets rough, take it on the chin with the rest of us, the way Jesus did. A soldier on duty doesn't get caught up in making deals at the marketplace. He concentrates on carrying out orders. An athlete who refuses to play by the rules will never get anywhere. It's the diligent farmer who gets the produce. Think it over. God will make it all plain.
2 Timothy 2:1-7

Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:
“God who gave us life gave us liberty. And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”

http://www.youtube.com/watch?v=nJyPha4Rfdo

BE STRONG!
Janice and Jay

Tuesday, March 2, 2010

Wednesday March 3, 2010

CrossFit 864 - 9:00a.m.

"WOD"

AMRAP - 20 minutes
5 - One Arm Dbell Thruster (5 each side)
5- One Arm Dbell Swings (5 each side)
5 - Renegade Rows (5 each side)

Cash out - accumulate a total of 3 minutes of an L-sit and/or L-hold

Hydrate/Stretch/Skill work

The workout is programmed at 5 reps per exercise so that you can use a heavier load (dbell) than you would normally use and so that you can push through all 5 reps without resting during the exercise. Don't cheat yourself by grabbing a light weight.

“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.”
- Job 23:10-11

"Confronting and overcoming challenges is an exhilarating experience. It does something to feed the soul and the mind. It makes you more than you were before. It strengthens the mental muscles and enables you to become better prepared for the next challenge."
- Jim Rohn

We are halfway through the week and I hope that is has been a good one for you so far. If we get more snow today we will have a team workout and build a snowman for time outside of CF864.....Ready For Spring!

"Cowards never started and the weak died along the way."
- Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.

Don't be weak. It's your choice.
BE STRONG!
Janice and Jay

March 3, 2010

CF 864 - 5:15a.m is cancelled for Wednesday due to the weather!

9:00a.m. only
Check back later for further details on the wod!

Thanks Jay and Janice

Monday, March 1, 2010

Tuesday March 2, 20101

CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

5 Rounds for time:

5 - Prison Burpees

11 - Kettlebell Swings (53/35)

25 Abmat Sit-ups

Hydrate/Stretch/Skill Work (practice L-holds or handstand holds)

For those of you unfamiliar with the CFC Prison Burpee, it was inspired from watching the prison special "Locked-up". The prison Burpee is essentially a Burpee (minus the push up), however the feet are thrusted in and out (to the plank position) three times before jumping and clapping overhead. Apparently this is the prefered method in a narrow 6 foot cell.


Try to jump as high as possible at the top of each burpee.

“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”

- Psalm 73:25-26


Be Strong! Jay and Janice