Saturday, July 31, 2010

Sunday August 1, 2010

CrossFit 864 - REST DAY

Have a great Sunday!

“Yet to all who received him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband's will, but born of God.”
- John 1:12-13

"For every dark night, there's a bright day after that, so no matter how hard it gets keep your head up, stick your chest out and handle it."

He that will cheat at play, will cheat you any way
-Proverb

"VIRTUS, INTEGRITAS, VERITAS"

BE STRONG!
Janice and Jay

Friday, July 30, 2010

Saturday July 31, 2010

CrossFit 864 - 8:30a.m.

"Team WOD"

“You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.”
- Matthew 5:14,16

Remember, if you lose count of the repetitions during the WOD, the next number is always 1.
- Skip, Mt Baker CF

“I would prefer even to fail with honor than to win by cheating”
-Sophocles

Good job to all of you that did "300" 0n Friday!

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

Thursday, July 29, 2010

Friday July 30, 2010

CF 864 - WOD 4:15p.m./*5:15p.m./6:15p.m.
(*this is the only workout with childcare)

Post your time to CrossFit 864 Facebook

"300"

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24" box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total

"I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world."
-John 16:33

"Father, I want those you have given me to be with me where I am, and to see my glory, the glory you have given me because you loved me before the creation of the world.
-John 17:24

"Commitment in the face of conflict produces character.”

Are you committed to being the best that you can be or to complaining and making excuses?

Thanks for your hard work.
BE STRONG!
Janice and Jay

Wednesday, July 28, 2010

Thursday July 29, 2010

CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(* 9:00a.m. and 5:15p.m. - only workout with childcare)

In an effort to keep each workout on schedule it is important that we get started on time. To help make this happen please arrive at the scheduled times and start your warm up (posted on the white board) when you arrive. We will allow 10-15 minutes max for the warm up and to allow everyone time to get their equipment set up for the workout and start no later than half past the hour. There will be exceptions to this when we need to spend more time making sure that everyone understands the workout and has their form dialed in on the movements. Thanks for understanding when this happens. Please be respectful of others that are on schedules and need to start on time. If you arrive after the workout starts please wait until the next scheduled workout to begin. We appreciate your understanding...Thank you!

Are you tired of hearing this yet? HYDRATE!

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
- Philippians 3:14

People who never achieve happiness are the ones who complain whenever they’re awake, and whenever they’re asleep, they are thinking about what to complain about tomorrow.
-Adam Zimbler

Please read the movement standards below for each exercise.

"2 Minute Test"

2 minutes of each:
Jump rope singles
Push-ups
Jump rope singles
Squats
Jump rope singles
Sit-ups
Jump rope singles
Pull-ups
Jump rope singles
Kettle Bell Swings (1pood/1.5pood)

Score is reps completed.
Jump rope singles are “rest” and do not count in your rep total.

Hydrate / Stretch / Refuel (EAT)

FORM / Full Range of Motion

All reps must be full range of motion to be counted. If you do not complete each rep using full range of motion then you need to list your reps as scaled on the white board. Full range of motion requires more energy and takes more time to complete vs. partial/half reps. So it's only fair to compare your score with others that are performing the workout in the same manner.

If you are doing this workout as Rx'd you must meet the following standards on each movement:

Pull-ups / arms must be FULLY extended at the bottom of each rep - not partially bent. Chin must be completely over the bar on EVERY rep that is counted.

Push-ups / you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep.

Squat / the crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

If you do not or cannot meet the standards on all of the exercises listed above then you should document your time/rounds as scaled and we will work on your form/range of motion until you are performing these movements correctly. Focus today on your form more than your rounds and you will benefit a lot more from this workout which will help you on your quest to becoming a better athlete. If you are not trying to get better then what is your goal/mission? How can we help?

If you cheat you are only cheating yourself.

Remember - A strong athlete is a better athlete.

BE STRONG!
Janice and Jay

Tuesday, July 27, 2010

Wednesday July 28, 2010

CF 864 - WOD 5:15a.m. / *9:00a.m.
(*childcare at this workout)

Post your rounds on CrossFit 864 Facebook

AMRAP in 20 minutes

10 ball slams
10 box jumps (24/20)

Hydrate / Stretch / Refuel

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.”
Hebrews 12:1

"Be yourself; everyone else is already taken."
Oscar Wilde

Encourage someone today.

Be Strong!
Jay and Janice

Monday, July 26, 2010

Tuesday July 27, 2010

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

Post your time on CrossFit 864 Facebook.

Hey guys, I dont want any of you to get bummed out because your performance is not where you want it to be or even where it has been. Remember that the heat takes a tremendous amount out of you and you are forced to adjust your pace as a result of that. I am feeling the same thing as we grind through our wod in the mid afternoon heat and find that our performance is less than 100%. Those of you that show up with your game face on and ready to tackle even the toughest workout are real troopers when the overwhelming majority of people are sitting at home in the air conditioning complaining about the heat and probably complaining about how out of shape they are. True CrossFitters love a challenge and never back down because conditions arent perfect. While so many are looking for a quick, easy fix you realize that the only way to reach your goal is blood, sweat and tears. We are proud to be part of such a hard working, motivated group of athletes. Thank you!

Hydrate! we cant emphasize the importance of this enough. Bring a BIG bottle of water, a jug, a gallon, a cooler...whatever it takes.

10 Rounds for time:

10 SDHP (95/65)
15 Jumping Squats

Hydrate / Stretch / Refuel (EAT)

By Faith
“Now faith is being sure of what we hope for and certain of what we do not see.”
- Hebrews 11:1

“Any fool can criticize, condemn, and complain but it takes character and self control to be understanding and forgiving.”
– Dale Carnegie

“He that blows the coals in quarrels that he has nothing to do with, has no right to complain if the sparks fly in his face.”
– Benjamin Franklin

Yes, I sweat and sometimes bleed. Yes, I go as hard as I can. Yes, it hurts. I look at every workout as a challenge to do better than the time before. Yes, I deadlift and Squat. I Run, jump, push, pull, drag sleds, flip tires and do pull-ups....Yes, I AM CrossFit.

It has been very hot lately and when you get hot your body starts to overheat and then your cooling system kicks in and you start to sweat (some more than others) sweat gets everywhere and it makes it hard to hold on to stuff. When you make numerous trips to the chalk bucket, chalk up those sweaty hands up and jump right back on the bar two things happen; your grip doesn't get better because chalk won't help wet hands it just turns into goo that makes you slip even more. Two, your hands get really wet and start to callous up and then tear really quickly. You must be thinking to yourself Hmmm "man, what can I do then?" Well, you can get some arm bands which serve two purposes, they look awesome (1980's style! Super Cool) and they help keep sweat off your hands. Or, you can bring a small towel with you and wipe your hands off before chalking them up. Oh, and thirdly, thanks for not whining about it being hot.

What is your goal? Are you getting there?

BE STRONG!
Janice and Jay

Sunday, July 25, 2010

Monday July 26, 2010

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

HYDRATE! HYDRATE! HYDRATE!

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

2010 CrossFit Games times.
Graham Holmberg 16:59, Annie Thorisdottir 17:53

Option - due to the extreme heat you have the option of "Helen" vs. "Helen on steroids from CrossFit Games" above.

Helen
3 Rounds of:
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

I am praying to you because I know you will answer, O God. Bend down and listen as I pray. Show me your unfailing love in wonderful ways. By your mighty power you rescue those who seek refuge from their enemies. Guard me as you would guard your own eyes. Hide me in the shadow of your wings.
Psalm 17:6-8

Life's problems wouldn't be called "hurdles" if there wasn't a way to get over them.

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

Crispy Nut and Herb Fried Chicken with Creamy Avocado

Jeanne Chun supplied the recipe for the crispy coating, a simple mixture of nuts and herbs that cooks up into a richly flavorful, finger-lickin’ good version of fried chicken.

Jeanne blends several types of nuts together with herbs for her chicken coating, which yields a richly flavored crust. For a more specific flavor, choose one type of nut to pair with the fresh herb of your choice. A crust of pecans and parsley is sure to please any crowd, with its mild and familiar flavor. Walnuts have a bolder flavor and won’t be overpowered by a generous handful of minced basil. Almonds and dill are a combination we’ll come back to repeatedly, for the extra-crispy texture of the ground almonds and the way the dill retains it’s flavor. For a change of pace, however, macadamia and tarragon is a favorite combination, sweeter than the others with a buttery, rich texture.

Once you decide which combination of nuts and herbs to use, the only challenge left is making sure the chicken is cooked through before the outer coating of nuts burns. The aroma of lightly toasted nuts is a beautiful thing; the rancid smell of burning nuts is not. You can avoid this by pounding the cutlets so they are quite thin or by frying the chicken until the nuts are nicely browned, then finish the cutlets in the oven at 350 degrees Fahrenheit for ten minutes or so.

A coating of nuts fried in oil gives a skinless piece of meat like chicken cutlet the fatty richness that’s missing. Plus, the extra protein from the nuts is so satisfying that you’ll find yourself getting full without overeating. This means there might be leftovers, which is a lucky predicament that’s easily taken care of… Jeanne’s fried chicken just happens to be fantastic over salad the next day.

Ingredients:

2 chicken cutlets
4 eggs
4 cups raw, unsalted nuts of your choice
1/2 cup finely chopped herbs of your choice
1/4 – 1/2 cup cooking oil of your choice
1 avocado, sliced
Salt & pepper to taste

Directions:
Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.

Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.

Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

Variations:
This recipe can be adapted with a variety of spices, herbs and nuts and can also be used with pork cutlets or other meats.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.


If you don't have something positive to say then don't say anything because nobody wants to hear it.

BE STRONG!
Janice and Jay

Saturday, July 24, 2010

Sunday July 25, 2010

CrossFit 864 - REST DAY

Check out the new CrossFit 864 t-shirts / caps

Have a great Sunday!

Gossips can't keep secrets, so avoid people who talk too much.
-Proverbs 20:19

People spend too much time finding other people to blame, too much energy finding excuses for not being what they are capable of being, and not enough energy putting themselves on the line, growing out of the past, and getting on with their lives.
-J. Michael Straczynski

Courage is the art of being the only one who knows you're scared to death!
-Earl Wilson

Are you focused on doing your best or always looking for an excuse?
Do you spend more time concerned about other peoples life than you do your own?

Try to look past the small obstacles that you will face today and be thankful for all of the many blessings that you have received.

BE STRONG!
Janice and Jay

Friday, July 23, 2010

Saturday July 24, 2010

CrossFit 864 WOD - 8:30a.m.

Team Workout

Just in case you haven't noticed "IT'S HOT".....
Make sure that you drink plenty of water prior to your workout and continue to drink during and after. You cant stay hydrated if you only drink while you are working out...a 12 oz. bottle of water will not do the job. Train smart.

“Jesus said, "Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”
- Matthew 19:14

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

BE STRONG!
Janice and Jay

Thursday, July 22, 2010

Friday July 23, 2010

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


Five rounds for time of:
45 pound Overhead walking lunges, 50 feet (45/25 plate)
21 Burpees


Trailing knee gently touches the ground on each lunge.

Overhead Lunges with Weight by Elizabeth Quinn

A Variation of the Lunge Works Nearly Every Muscle in the Body

This is a variation of the basic lunge exercise that works the entire body and has tremendous benefits for most athletes. By holding weights overhead while performing a lunge, you build upper- and- lower-body strength, increase the power and speed in the legs and improve core strength during movements. The overhead lunge exercise builds lower body strength in the quads, glutes and core, while improving balance and proprioception.

This exercise builds power, because it requires that the athlete load the foot, knees, hips and core up through the shoulders, and then quickly and powerfully unload this weight by driving down in to the ground to return to the start position.

As a stability exercise, this movement isolates the quads and hamstrings with the lunge motion. Adding the overhead weight causes the stabilizers in the shoulders, including the upper and lower trapezius, to engage as well as force the core muscles to lengthen and contract even more fully.

To Read Further Click HERE, courtesy of About.com: Sports Medicine


“But what about you?" he asked. "Who do you say I am?" Simon Peter answered, "You are the Christ, the Son of the living God.”
- Matthew 16:15-16


A man can no more take in a supply of grace for the future than he can eat enough for the next six months, or take sufficient air into his lungs at one time to sustain life for a week. We must draw upon God's boundless store of grace from day to day, as we need it.
-D.L. Moody


Poor form in the gym is caused by insufficient yelling.
-Strength Coach Mark Rippetoe


If lifting heavy weights for partial [squats] were of any benefit for sports, Gold's Gym would be fielding the majority of the 2008 Olympic team
-Strength Coach Mark Rippetoe


Hope that all of you have had a great week.
BE STRONG!
Janice and Jay

Wednesday, July 21, 2010

Thursday July 22, 2010

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

Post your time on CrossFit 864 Facebook

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

5 Rounds for time:

15 Ball Slams
15 Kettlebell Swings

Abdonimal Strength (not timed)
(5) L-holds on pull-up bar for max time
Each time that you break the hold - drop off the bar and complete 20 Abmat sit-ups.

Watch the following video before the workout today.
http://www.youtube.com/watch?v=pc7cOUOGj6w

AS - American Style (overhead swing) CrossFit method
RS - Russian Style (to eye or chest level)

A good kettlebell overview discussing two types of KB swings.

Ending the Swing Controversy

There are currently two popular methods for teaching the Kettlebell (KB) Swing, American (AS) or Russian (RS) style. There is a tendency for some coaches to label their favored method right and the other wrong. Like most things in life, it is not that simple.

Exploring the Differences

It is easy to tell the difference between the RS and AS, just look at the arc of the swing. The RS starts just below the groin and is swung to chest or at most, eye level. The movement is short, brisk and compact. The AS begins level to the knees and moves upward to full arm extension over the head. Its motion is longer and smoother than its Russian counterpart. The height of the arc of the AS may be twice that of the RS.

The subtler difference is the bend of the knees. The Russian style looks similar to a stiff-legged deadlift. Most of the movement is in the hips and the knees bend slightly, almost as an afterthought. The American swing is more like a squat as the knees bend to a much greater degree. Each method requires a different body alignment for correct performance.

The primary focus of the Russian swing is to utilize extension of the hips to drive the lifter’s center of gravity forward and up. This movement results in a very efficient application of force. You may test this concept by doing a vertical jump. Sit back quickly into quarter squat depth and immediately jump upward. Do this several times and note how high you jump. Now drop down into a deeper squatting movement and jump. Most people will find that they will not jump as high in the lower squatting position.

The American Swing has its own unique advantages. Its greater range of motion requires much more work and effort than the Russian Swing. Test this by doing quarter squats while raising your arm to chest height when you return to standing position for a half of minute. You could probably do this all day without breaking a sweat. Now do deeper squats for the same amount of time and raise your arm fully over head as you stand. Not so easy is it? Notice the greater range of motion gets your heart pumping and increases your breathing. This makes the American Swing an excellent exercise for building work capacity and overall fitness. Bringing the KB overhead will also increase shoulder girdle flexibility, endurance, balance, co-ordination and strength.

Which Swing is Best?

The answer is both and neither. Is the hammer better than a screwdriver? It is the goal that will determine which tool to use. If you need to pound in nails, you want the hammer. But it won’t be as useful if you are working with screws. It is important to understand that the RS and AS, like the hammer and screwdriver, are tools to be used for specific purposes. It is the lifter’s intent and goals that decide which swing is best.

The Russian Swing is the foundation of almost all ballistic kettlebell movements. Mastering and strengthening this swing will have a positive impact on such key kettlebell lifts as the KB snatch or KB Cleans. The short, compact stroke will allow the Kettlebeller to conserve energy that will allow for greater repetitions in the competitive kettlebell lifts (1 KB Snatch and 2 KB Jerk). For the person who training is predominately focused on KB training, the RS would be a better choice.

The CrossFitter, however, has different needs. He or she must excel at a much wider range of exercises than the KB lifter. The AS will have a much better transfer to kipping pull-ups, thrusters and many other CrossFit movements. The improvements to flexibility, balance and co-ordination will greatly benefit the Gymnastic, Weightlifting and Barbell exercises found in CrossFit training. The added effort and work of the American Swing will help the CrossFitter develop the fitness needed to survive intense “WOD”. When you consider the needs of the CrossFitter, it is easy to understand the advantages of using the American Swing.

Is Safety an Issue?

There are people who believe the AS is more dangerous than the RS. They consider swinging a KB overhead potentially dangerous. Full squats were once considered harmful to the knees. Now they are commonly used in the rehabilitation process. Physical Therapists realized properly performed full squats are essential for normal functioning. The key to making any exercise safe is proper coaching.

Very few fitness professional know how to properly teach the AS. But the inability to coach the AS does not make it a harmful exercise. We find the AS is a great way for our clients to learn and co-ordinate Mark Rippetoe’s active shoulders and hips techniques. As a result of doing AS, our client performance of many other exercises (squats, overhead lifts, kipping pull-ups, etc.) dramatically improve.

Rather than injuring clients, the AS is a very effective “pre-hab” exercise. The AS and other exercises in the CrossFit program restores people to optimum functioning. After a few weeks of training, many new CrossFitters notice something’s missing. Their usual aches and pains (back pain, headaches, or other joint problems) no longer exist. CrossFitters develop the strength, mobility, endurance and co-ordination to easily handle any stress that occurs in life.

In the Beginning

The novice CrossFitter needs to focus on mastering the nine fundamental movements (squat, front squat, overhead squat, press, push press, push jerk, deadlift and sumo deadlift high pull). Once these movement are sound, it is easy to learn the AS. There is no reason for beginners to learn the RS unless they have special needs, such as developing a more explosive hip drive or feeling their center connect with an external resistance (kettlebell).

CrossFit veterans may find value by occasionally using the Russian Swing. CrossFitters know that the variety of training stimulus is the key to the outstanding effectiveness of the program. Louie Simmons created a wide variety of ways for his powerlifters to bench press- incline, decline, floor, with boards, bands, chains, a wide variety of hand positions, dumbbells and God knows what else. Because of the great variety, his lifters rarely stay stuck in plateaus and regularly lift for personal bests. You will get better results by using a variety of swings instead of just one type. Do the AS most of the time, the RS as a change up, and every once in a while a hybrid swing.

Hybrid 1: Hip drive of RS but swing KB overhead, this will feel somewhat like a power snatch.

Hybrid 2: Squat style AS but only swing to chest or eyes level.

Absorb What Is Useful, Disregard That Is Useless-Bruce Lee

Coach Glassman and Bruce Lee have both put results ahead of tradition. They both been heavy criticized by their peers by rejecting accepted training systems to create their own. Glassman’s CrossFit and Lee’s Jeet Kune Do are focused on a variety of methods and exercises that produce the best results. Lee freely mixed in strength training, boxing, and European fencing with the best parts from a wide variety of martial arts. Glassman realizes that gymnastic, powerlifting, weightlifting and endurance activities will create better total fitness results when combined than they could separately.

Glassman and Lee realized not one type of training is best. But the careful selection and combination of the proper sources will produce outstanding achievements. Therefore, it follows that neither the AS nor the RS is best. It is the intelligent use of both that will allow one to maximally improve their fitness.
-Tom Rankin

It is better to be poor and right than to be wealthy and dishonest. People may make plans in their minds, but the Lord decides what they will do.
-Proverbs 16:8-9

"Procrastination is suicide on the installment plan."

"The only thing wrong with doing nothing is that you never know when you're finished."

BE STRONG!
Janice and Jay

Tuesday, July 20, 2010

Wednesday July 21, 2010

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

AMRAP - as many rounds as possible in 20 minutes:

10 Dbell Floor Press
10 Supine Ring Pull-ups
100 Meter Farmers Walk

What does Supine mean?
The supine position is a position of the body; lying down with the face up.

How do I perform a Supine Ring Pull Up?
To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

The farmers walk is an incredible tool for improving your muscular endurance, anaerobic capacity, grip strength and your upper back, trap and oblique strength. It's also great for building hip, knee and ankle stability. You can carry any awkward object or just use the heaviest pair of dumbbells or kettlebells you can find.

Cardio training is great, but by training JUST for cardiovascular endurance, you are ignoring the benefits of anaerobic strength and the fitness aspects of having an increased anaerobic capacity. You must increase your cardiovascular endurance, your functional strength and your anaerobic capacity via the performance of functional movements at high intensity.

Anaerobic capacity is. “Anaerobic” means “without air” or “without oxygen.” Anaerobic exercise is a short lasting, high intensity activity where the demand for oxygen from the exercise exceeds the oxygen supply. Anaerobic exercise relies on energy sources that are stored in the muscles and, unlike aerobic exercise, is not dependent on oxygen from (breathing) the air. In other words, anaerobic capacity is the amount of power available to a person when their oxygen system is depleted.

It is possible to recognize when you’re using anaerobic power. Think of running a cross-country race (or any other long distance). If you were to sprint at the end of that race while your oxygen system was depleted, you would be using your anaerobic power.
This is important to those who CrossFit (and also in hundreds of other situations) as there may be a time when your oxygen system is depleted and you need additional power to jump a gap, climb a wall or perform a difficult task. Having that reserve of anaerobic power will be essential to completing that movement.

“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 1:7

"Man in the Arena"
It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
-Theodore Roosevelt
"Citizenship in a Republic,"Speech at the Sorbonne, Paris, April 23, 1910

Encourage someone today - share a positive thought.
BE STRONG!
Janice and Jay

Monday, July 19, 2010

Tuesday 20, 2010

CrossFit 864 WOD
5:15a.m. / *9:00a.m. / 4:15p.m. / *5:15p.m. / 6:15p.m.
(*childcare available)

For time:

50 Front squats (115/75)

50 KTE - knees to elbow

50 Air Squats

800 Meter run

FORM / FROM (Full Range of Motion)

Complete full reps - no half reps / no partial range of motion.

“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” - Isaiah 41:10

"You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.
-Matthew 5:14,16

Everyone thinks of changing the world, but no one thinks of changing himself.
-Leo Nikolaevich Tolstoy

BE STRONG!

Janice and Jay

Sunday, July 18, 2010

Monday July 19, 2010

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


WOD

4 rounds for time of:
400 meter run
15 Kettlebell swings (53/35)
30 box jumps, (24/20)


"Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; he who seeks finds; and to him who knocks, the door will be opened.
-Matthew 7:7-8

Tomorrow is the only day in the year that appeals to a lazy man.
-Jimmy Lyons

BE STRONG!

Janice and Jay

Saturday, July 17, 2010

Sunday July 18, 2010

CrossFit 864 - REST DAY

Hope that your weekend is going well and you are getting a little extra rest for a new week of CrossFit starting Monday.

If you have been tuned into the CrossFit Games this weekend you have witnessed some serious performances from incredible athletes. I like what one of commentators said as he was remarking about the work that all of these top level athletes were producing - he said that the really cool thing is that all over the world there are many soccer moms, dads, police, fire, military, every profession out there (just plain old folks) working very hard and reaching new levels of fitness every single day. Yes it's hard work and that's why it is so rewarding. You wouldn't want it to be easy!

Check it out on the following link.

http://live.crossfit.com/

Not that I have already obtained all this, or have already been made perfect, but I press on to take hold of that for which Christ Jesus took hold of me. Brothers, I do not consider myself yet to have taken hold of it. But one thing I do: Forgetting what is behind and straining toward what is ahead, I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.
-Philippians 3:12-14

“Only as a warrior can one withstand the path of knowledge. A warrior cannot complain or regret anything. His life is an endless challenge, and challenges cannot possibly be good or bad. Challenges are simply challenges.”

Tomorrow's battle is won during today's practice.
- Samurai maxim

See you Monday
BE STRONG!
Janice and Jay

Friday, July 16, 2010

Saturday July 16,2010

CF 864 -8:30a.m. WOD

It's been another great week at CrossFit 864. We appreciate all of your hard work and we get excited about your desire to come in and grind through some really tough workouts. It has been incredible to watch you guys push each other and motivate each other to do the best that you can do. This is what makes the CrossFit community so different from all other fitness - you share the same goals and help each other reach those goals. Keep pushing!

“For in Christ all the fullness of the Deity lives in bodily form, and you have been given fullness in Christ, who is the head over every power and authority.”
- Colossians 2:9-10

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results."

Are you interested or committed?

The CrossFit Games are going on this weekend. Check out the following link for some serious CrossFit competition.

http://games2010.crossfit.com/blog/2010/

Have a great weekend
BE STRONG!
Janice and Jay

Thursday, July 15, 2010

Friday July 16, 2010

CrossFit 864 WOD 4:15p.m./*5:15p.m./6:15p.m.
(*childcare available at this workout)


For 20 minutes:


Run 400 meters

Rest precisely the time of the previous run
Post distance to CrossFit 864 Facebook.



Run hard for a 400 meter PR.


“Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.”
- James 1:21


Help others achieve their dreams and you will achieve yours.
-Les Brown

Failure is not an option.

BE STRONG!
Janice and Jay

Wednesday, July 14, 2010

Thursday July 15, 2010

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

(*childcare at this workout)

Warm up / ROM - range of motion work

"Tabata"

Ball Slams
Kettlebell Swings (53/35)
Burpees

You will complete each exercise before moving to the next. This will not be an alternating Tabata. Go as hard as you can go!

The Tabata Method
Fat Loss in Four Minutes
by Dan John

A couple of years ago, a company came out with an exercise machine that guaranteed results in only four minutes a day. The main problem? The $12,000 price tag. My car doesn't cost that much. I'm not sure I've ever spent that much on anything, including my education.
Well, I'm going to save you a lot of money today because I'm going to show you how to do the same thing without an overpriced machine. This "top secret" training method may do more for you than all your other training combined and leave you with 23 hours and 56 minutes to live the rest of your day. But there's a price to pay. Think exhaustion, vomit and pools of sweat.

Enter the Tabata Method
Tabata is the name of a Japanese researcher who discovered an interesting way to increase both anaerobic and aerobic pathways at the same time. It's one of those strange training programs that seems to fit across disciplines: it's excellent for bicyclists, speed skaters, Olympic lifters, or the person looking to lose fat quickly.

This training method is so simple, yet so incredibly difficult, that athletes tend to try it once, acknowledge its greatness, and then vow to never speak its name again. What is it? It's simple: take one exercise and perform it in the following manner:

1) For twenty seconds, do as many repetitions as possible.
2) Rest for ten seconds
3) Repeat seven more times!

That's it! You're done in four minutes! Oh, and that thing you're trying to brush off your face? That would be the floor.

240 Seconds of Pain

Why should you do this workout? The Tabata program might be the single best "fat burning workout" that I know. It might only be four minutes, but you seem to keep sweating and breathing hard for a long, long time afterwards. Moreover, it seems to teach the body the proper method of squatting far easier than all the instruction in the world.

One other thing: Tabata truly teaches a person the mental focus needed to push past pain and reach his body comp or athletic goals. It'll save you 12,000 bucks, too!

“If you obey my commands, you will remain in my love, just as I have obeyed my Father's commands and remain in his love.”
- John 15:10

Hard work pays off in the future. Laziness pays off now.
-Steven Wright

"It is better to remain silent and be thought a fool than to open one's mouth and remove all doubt."
— Abraham Lincoln

Don't Whine.
BE STRONG!
Janice and Jay

Tuesday, July 13, 2010

Wednesday July 14, 2010

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

(*childcare at this workout)

Using the same plate complete the following
Rx'd = (M)45 pound plate (W)25 pound plate

5 rounds for time:

100 meter overhead plate carry/walk (45/25)
10 weighted box step-ups/5 reps each leg (45/25)
10 overhead squats (45/25)
10 weighted sit-ups (45/25)
10 ground to overhead press (45/25)

Post your time on CrossFit 864 Facebook

“Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.”
- Philippians 2:9-11

"But to mean it when I say that I want my life to count for His glory is to drive a stake through the heart of self - a painful and determined dying to me that must be a part of every day I live." — Louie Giglio

"One day each of us will run out of tomorrows. Let us not put off what is important."
— Thomas S. Monson

BE STRONG!
Janice and Jay

Monday, July 12, 2010

Tuesday July 13, 2010

CrossFit 864 WOD
Today's schedule: 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*childcare at this time)

Five rounds for time of:
(95/65) pound Thruster, 15 reps
Run 400 meters
Post time to CrossFit 864 Facebook.


Challenge - 135 Pound Thrusters

Movement Standards
Thruster - Full Range of Motion = same depth as a squat at the bottom of the movement and the weight fully locked out overhead at the top - full hip extension.

“Jesus answered, "It is written: 'Man does not live on bread alone, but on every word that comes from the mouth of God.”
- Matthew 4:4

Just Do It
-Nike

Thanks for your hard work.

BE STRONG!
Janice and Jay

Sunday, July 11, 2010

Monday July 12, 2010

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

Hydrate today! You must drink plenty of water prior to your workout - you cannot drink enough to stay hydrated if you only drink it while you are in the gym.

Please see the movement standards below for the following workouts.

Pick your girl today - Nicole or Cindy

"Cindy"
Complete as many rounds as possible in 20 minutes:

5 Pull-ups
10 Push-ups
15 Squats

"Nicole"
Complete as many rounds as possible in 20 minutes:

Run 400 meters
Max rep pull-ups
*count number of pull-ups completed each round

If you are doing either of these workouts as Rx'd you must meet the following standards on each movement:

Pull-ups / arms must be FULLY extended at the bottom of each rep - not partially bent. Chin must be completely over the bar on EVERY rep that is counted.

Push-ups / you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep.

Squat / the crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

If you do not or cannot meet the standards listed above then you should document your time/rounds as scaled and we will work on your form/range of motion until you are performing these movements correctly. Focus today on your form more than your time and you will benefit so much more from this and every workout that you complete.

We will work on the form of each of the basic movements as part of our warm-up. If you have any questions please ask - that's what we are here for. It's not fair to the others in the workout if one person completes each rep with full, proper form and the next person does half/partial reps and documents their workout as Rx'd. All of you are athletes so lets perform like one by doing the best that we can.

“Ah, Sovereign LORD, you have made the heavens and the earth by your great power and outstretched arm. Nothing is too hard for you.”
- Jeremiah 32:17

Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.
– Mark Twain

Post your rounds on CrossFit 864 Facebook. This gives everyone a chance to see where they rank on each wod.

Ready to get a great new week started? We are! ...and we look forward to seeing all of you push through another week of "Real Fitness" and getting a little stronger and a little faster each day. You going to make excuses or work hard?

Thanks for all that you do.
BE STRONG!
Janice and Jay

Saturday, July 10, 2010

Sunday July 11, 2010

CrossFit 864 - REST DAY

Have a great Sunday! Hope that you get a little extra rest today...all of you deserve a lot of rest after Saturdays WOD.

Thanks to all of you that came out Saturday night for "Death by Forty" and celebrated Jay M's birthday and help support the Open Door Mission in Clinton. The Open Door always appreciates any items that you can drop off that can be sold in the store - this is one of the ways that they cover their day to day expenses.

“being confident of this, that he who began a good work in you will carry it on to completion until the day of Christ Jesus.”
- Philippians 1:6

“When a person finds themselves predisposed to complaining about how little they are regarded by others, let them reflect how little they have contributed to the happiness of others.”
– Samuel Johnson (1709-1784, English author)

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

BE STRONG!
Janice and Jay

Friday, July 9, 2010

Saturday July 10, 2010

CrossFit 864 - Saturday WOD 8:30a.m.

“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us, to him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.” - Ephesians 3:20-21


“The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.”

-Lord Jeffrey

BE STRONG!
Janice and Jay

Thursday, July 8, 2010

Friday July 9, 2010

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

5 Rounds for time:
5 SDHP (75/115)
15 Back extensions
25 Push-ups
100 Meter Sprint

Abdominal Strength:
Finish with 150 flutter kicks after workout

Hydrate / Stretch / Refuel

How many of you actually spend time stretching after the workout?

“I will bow down toward your holy temple and will praise your name for your love and your faithfulness, for you have exalted above all things your name and your word.”
- Psalm 138:2

The three great essentials to achieve anything worth while are, first, hard work; second, stick-to-itiveness; third, common sense.
-Thomas Edison

"It hurts up to a point and then it doesn't get any worse."
-Ann Trason (born August 30, 1960) is an American ultramarathon runner from Kensington, California. She has broken twenty world records during her career.

Saturday - We will have our regular 8:30a.m. workout and Jay Montgomery's birthday workout will begin at 5:30p.m. Here are a few details:

-Bring your lawn chair
-There will be no childcare provided
-BBQ $5.00 per plate
-3 levels of the workout
-Donation for the Open Door Mission requested
-You can sign up the day of the workout
-Mike Buhrmaster will play from 7:00p.m.- 9:00p.m

Are you going to waste your time today by complaining about little things or will you do something to make it better?

BE STRONG!
Janice and Jay

Wednesday, July 7, 2010

Thursday July 8, 2010

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

For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood

Hydrate / Stretch / Refuel

“As for God, his way is perfect; the word of the LORD is flawless. He is a shield for all who take refuge in him.”
- Psalm 18:30

How can a society that exists on instant mashed potatoes, packaged cake mixes, frozen dinners, and instant cameras teach patience to its young?
-Paul Sweeney

Laziness is a secret ingredient that goes into failure. But it's only kept a secret from the person who fails.
-Robert Half

Post your time and squat weight on CrossFit 864 Facebook.

How much time have you spent this week stretching and working on flexibility/range of motion? If you have poor form and don't spend any extra time working on it then don't expect it to ever get better.

"Laziness will cause you pain"
Whats your excuse today?

BE STRONG!
Janice and Jay

Tuesday, July 6, 2010

Wednesday July 7, 2010

CrossFit 864 WOD - 5:15a.m. / *9:00a.m.
(*Childcare available)

Complete as many rounds as possible in 15 minutes:
5 Push Press (65/95)
7 Box Jumps (20/24)

I have learned to be content whatever the circumstances. I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want. I can do everything through him who gives me strength.
-Phillipians 4:11-13

"Motivation alone is not enough. If you have an idiot and you motivate him, now you have a motivated idiot."
-Jim Rohn

"CrossFit Kids" If you are interested in a workout for children ages 8-13 please contact Jay or Janice for details. We will offer this on Mondays from 10:30a.m. - 11:30a.m. during the month of July. This will be strictly a workout for young athletes that want to learn proper form in basic movements and will inlcude a warm-up, workout and stretch. We will limit the number in this group so that we can spend as much one on one time as needed.

Reminder - "Death by Forty" workout this Saturday at 5:30p.m. to celebrate Jay Montgomerys 40th birthday. The workout / BBQ is a fundraiser for the Open Door Mission in Clinton so a donation is requested for each athlete that does the workout. There will be three levels of the workout including a workout that everyone can complete even if you have not been doing CrossFit.
Here are a few details for the event.
*Everyone bring a chair (beach chair, lawn chair)
*There will be no childcare available
*BBQ - $5.00 per plate
*Mike Buhrmaster will be playing from 7p.m.-9:00p.m.
*Please let us know asap if you plan on being there. Thanks!

Hope that your week is going well.
BE STRONG!
Janice and Jay

Monday, July 5, 2010

Tuesday July 6, 2010

CF 864 - WOD
5:15a.m./ *9:00a.m./ 4:15p.m./*5:15p.m./6:15p.m.
(* indicates childcare available)

Great job to everyone that pushed through "Luce" on Monday! It was a brutal workout and for many of you it was the longest and most challenging CrossFit workout that you have ever completed. I am proud that so many of you came out with such a desire to take on this challenge knowing that it was not going to be an easy one. You are what CrossFit 864 is all about!

" The pain you feel today will be the strength you feel tomorrow."

"Annie"

For time
50-40-30-20-10 reps of:
Double-unders
Sit-ups

Jump rope x 2 if you cannot do DU (double-unders)

For those of you that love a challenge (yea, that's all of you ...right?) If your legs have anything left in them after Monday - do a one mile run for time. You will be surprised how much better your sore legs will feel after a short run.

This is a good chance to do some skill work.

Stretch / Hydrate / Refuel

“In that day you will say: "Give thanks to the LORD, call on his name; make known among the nations what he has done, and proclaim that his name is exalted.”
- Isaiah 12:4

"Only the weak attempts to accomplish what he knows he can already achieve."
- Stella Juarez

"You have never lived until you have almost died and for those who fight for it, life has a flavor the protected will never know."
-Quote on a plaque outside of Company "A" (C-Team Special Forces) headquarters in Bien Hoa, South Vietnam.

Thanks for all that you do.
BE STRONG!
Janice and Jay

Sunday, July 4, 2010

Monday July 5, 2010

CrossFit 864 WOD - Open normal hours today. No excuse!
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Hero Workout - CrossFit Headquarters

"Luce"

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.

Substitute for muscle-up? (From CrossFit HQ)
Pullups and dips. Some have suggested 1 min of both somewhat equates to one muscle-up. Most common substitution is 3 pullups +3 dips, or 4 pullups +4 dips.

1 Kilometer = 0.62 miles
1 Kilometer = 1000 meters

“Blessed is the nation whose God is the LORD, the people he chose for his inheritance.”
- Psalm 33:12

Laziness is nothing more than the habit of resting before you get tired.
-Mortimer Caplan

"If you have time to whine and complain about something then you have the time to do something about it."
-Anthony J. D'Angelo

"I had no shoes and complained, until I met a man who had no feet."
-Indian Proverb

I hope that all of you had a great July 4th weekend and you are ready to get after it really hard this week. This is a great way to kick off a new week by honoring an American Hero today in our workout. The idea of hero workouts should motivate you to push extra hard and not complain about how hard it is....Luce along with many other men and women gave their life so that we can enjoy the freedom that we take for granted so very often.

Are you going to complain today about the little things that don't go exactly as you would like them to or will you be thankful for the many blessings in your life? Make a list...I feel sure that there will be a lot more good than bad.

Thanks for all you do.
BE STRONG!
Janice and Jay

Saturday, July 3, 2010

Saturday July 3, and Sunday July 4, 2010

Saturday July 3, 2010

CF 864 8:30a.m.

Sunday July 4, 2010

CF 864- Closed

Happy 4th of July. We will be open Monday July 5, 2010 with our normal schedule.


“Righteousness exalts a nation, but sin is a disgrace to any people.”
Proverbs 14:34

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
Ken Doherty

Be Strong! Jay and Janice

Thursday, July 1, 2010

Friday July 2, 2010

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


Post your time on CrossFit 864 Facebook.

Four rounds for time:

15 SDHP (95/65)

21 Kettlebell Swings (53/35)

Run 400 meters

Hydrate / Stretch / Refuel

“For by the grace given me I say to every one of you: Do not think of yourself more highly than you ought, but rather think of yourself with sober judgment, in accordance with the measure of faith God has given you.”- Romans 12:3

“Man is a goal seeking animal. His life only has meaning if he is reaching out and striving for his goals.” -Aristotle

Go Hard! and then Go Again!
BE STRONG!
Janice and Jay