Thursday, September 30, 2010

Friday October 1, 2010

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

WOD for time:

Run 5k

Go for a PR today!

Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another—and all the more as you see the Day approaching. If we deliberately keep on sinning after we have received the knowledge of the truth, no sacrifice for sins is left, but only a fearful expectation of judgment and of raging fire that will consume the enemies of God.
-Hebrews 10:23-27

Today's off the wall fact that probably means nothing to anyone is:
There are 10 human body parts that are only 3 letters long - eye, hip, arm, leg, ear, toe, jaw, rib, lip, gum

The idle man does not know what it is to enjoy rest, for he has not earned it.
-John Lubbock

Post your 5k time on CrossFit 864 Facebook.

I hope this has been a good week for all of you! You guys (ya'll) have put in a lot of hard work this week and have pushed through some tough WODs! Yep, lots of push-ups too! Its great to have so many dedicated athletes show up at CrossFit 864 each day - we are proud to be part of such a dedicated group. I never hear any of you complain about the workout being too difficult, too long or anything else (well, maybe a little whining every now and then...throw $5 in the jar if you do) you just show up and crush it!

Just Do it
-Nike

BE STRONG!
Jay and Janice

Wednesday, September 29, 2010

Thursday September 30, 2010

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

Post your rounds on CrossFit 864 Facebook and check out Paleo 864 Facebook

Take a moment to share a positive word today and encourage someone.

AMRAP in 30 minutes

"McGhee"

275 pound deadlift, 5 reps
13 push-ups
9 box jumps, 24 inch box

FORM/FROM - On every round, every rep! Remember you only cheat yourself.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

“Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.”
- John 3:20-21

"When people cheat in any arena, they diminish themselves-they threaten their own self-esteem and their relationships with others by undermining the trust they have in their ability to succeed and in their ability to be true."
-Cheryl Hughes

Today's off the wall fact that probably means nothing to anyone is:
All of the clocks in Pulp Fiction are stuck on 4:20.

Are you reaching your goal? Have you set one?

BE STRONG!
Jay and Janice

Tuesday, September 28, 2010

Wednesday September 29, 2010

CrossFit 864 "No Whining Zone"
5:15a.m./9:00a.m.

WOD

Today's Warm up is: Run 1 mile

2 minute drills:

When the clock starts perform as many strict reps as possible in 2 minutes.
Rest 90 seconds between each exercise. Total reps added up at the end for score.
See movement standards below.

Pull-ups
Sit-ups
Push-ups (CrossFit style - release hands from the deck on each rep)

This is a short workout today - if you need to work on flexibility, stretching or abdominal strength or run another mile, etc this is good time to spend a few extra minutes on this when you finish the wod.

On this workout your reps will be counted as you complete them and listed on the board for you.

FORM/FROM - This workout is about how many "quality reps" you can complete within the time period. If you are still counting partial or sloppy reps then you are still cheating yourself out of the benefits of full range of motion. This is what CrossFit or any other quality training program is based on so you will always hear this as a priority for several reason - helping to keep all of our athletes injury free and to benefit as much as possible from each exercise/workout.

Remember if you lose count of your reps during a workout the next number is always 1.

Movement Standards:

Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not a few of them.

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. CrossFit style push-ups, release hands from the ground on each rep.

Hydrate - Stretch - Refuel

It's the promise and hope in verses like this that keep me going each day!

The righteous cry out, and the LORD hears them; he delivers them from all their troubles.
The LORD is close to the brokenhearted and saves those who are crushed in spirit. A righteous man may have many troubles, but the LORD delivers him from them all; he protects all his bones, not one of them will be broken. Evil will slay the wicked; the foes of the righteous will be condemned. The LORD redeems his servants; no one will be condemned who takes refuge in him.
-Psalm 34:17-22

“Ones best success comes after their greatest disappointments.”
-Henry Ward Beecher

Today's off the wall fact that probably means nothing to anyone is:
Most elephants weigh less than the tongue of the blue whale

Here's a couple of Chuck Norris facts for those of you that woke up feeling tough today.

-Chuck Norris doesnt' walk away from explosions, explosions walk away from Chuck Norris
-Chuck Norris uses pepper spray to clear his sinuses.
-Chuck Norris once did steroids, and the pills got stronger.
-Chuck Norris doesn't need to mow his lawn, He dares the grass to grow.
-Chuck Norris's sweat has burned holes in concrete.

OK, so you get the idea....Chuck Norris is the man!
Little humor for the day and now the playing is over. 3-2-1-Go!

Have you tried any new Paleo / Primal recipes lately? If so post them on CrossFit 864 or Paleo 864 Facebook. Have any of you tried the Primal energy bars? About to make another batch here...they go great with a strong cup of bold brew or a couple shots of espresso!

Reminder - Group wide/multi family yard sale at CF 864 this Saturday.

Body Fat Test Truck at CF 864 on October 30, 2010. http://bodyfattest.com/
Clinton Downtown Association 5K Run/Walk on the same day before the body fat test start.

Today is Jody T's last day in the box before he heads to Quantico, Va. for USMC OCS. Give Jody a shout today and wish him luck and thank him for his commitment to our country and our freedom. The freedom that we sometimes take for granted is not free at all and it's only because men and women are willing to die for it each day! There are many others around us in and out of the box each day that have served our country so take a minute to thank them as well for their service. Keep all of these guys on your prayer list.

Post your workout on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday, September 27, 2010

Tuesday September 28, 2010

CrossFit 864 "No Whining Zone"

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


Post your time/weight on CrossFit 864 Facebook.


10 Rounds for time:


3 ground to locked out overhead - anyway possible (135/65)
6 ball slams
9 push-ups


Hydrate - Stretch - Refuel (EAT!)

“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”- Matthew 6:33

The person that loses their conscience has nothing left worth keeping. -Izaak Walton


Today's off the wall fact that probably means nothing to anyone is:
It costs more to buy a new car today in the United States than it cost Christopher Columbus to equip and undertake three voyages to and from the New World.


Just Do it
-Nike


Hope your week is off to a great start! We are glad that you are part of the CF864 community! Sticking together to be better and stronger in everything we do. 3-2-1-Go!

Deadlift PR's Monday afternoon! Post your lift on CF864 Facebook.


BE STRONG!
Jay and Janice

Sunday, September 26, 2010

Monday September 27, 2010

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

Post your time on CrossFit 864 Facebook.

Start your warm up when you arrive. Warm up posted on whiteboard.

Complete 10 rounds for time of:

3 Front Squats at body weight

5 Ring Dips

7 Knees To Elbows

Hydrate - Stretch - Refuel

Movement standards for the exercises in today's WOD apply if you are doing Rx'd.

“For we know him who said, "It is mine to avenge; I will repay," and again, "The Lord will judge his people." It is a dreadful thing to fall into the hands of the living God.”- Hebrews 10:30-31

“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka

Stressed is Desserts spelled backwards.

We made the following "Primal Bars" Sunday afternoon and I think that they were almost gone before they cooled. The only thing that we did different was leaving the shredded coconut off. We love the coconut oil and use it a lot for cooking just not crazy about the texture of raw coconut. Give this one a try!

The following is the new and improved official Mark’s Daily Apple Primal Energy Bar:

Primal Energy Bar Recipe:
Ingredients:

1/2 cup slivered almonds

1/2 cup pecans

1/4 cup unsweetened shredded coconut

1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)

1/4 cup coconut oil (check your local health food store)

1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)

1 1/2 tsp pure vanilla extract

1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)

1/2 cup unsweetened whey protein powder (or 60g)

1 large egg1/2 teaspoon sea salt

1/2 cup dried cranberries or blueberries

1/4 cup unsweetened coconut to sprinkle on top



On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
Add vanilla extract, honey and sea salt. Mix thoroughly.
Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
Add whole egg and mix thoroughly.
Fold in blueberries/cranberries.
Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
Cook in a preheated oven at 325 degrees for 10 minutes.
Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
Let cool for 10-15 minutes. Cut into 12 pieces/bars.


Enjoy or stack on wax paper/parchment and store in an airtight container.
Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.

Nutrition Information:

Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:
Calories: 184
Fat: 15.4 grams
Carbohydrates: 6.4 grams
Protein: 7.5 grams
And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!
Calories: 2,206
Fat: 184.3 grams
Carbohydrates: 77.2 grams
Protein: 90.1 grams
That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein. A pretty decent Primal balance.

Yard Sale at CrossFit 864 this Saturday morning. You are welcome to come and get rid of your extra "stuff " just bring your table and join us.

www.sportoften.com to sign up for the upcoming runs.

BE STRONG!

Jay and Janice

Saturday, September 25, 2010

Sunday September 26, 2010

CrossFit 864 - Rest Day

“My dear children, I write this to you so that you will not sin. But if anybody does sin, we have one who speaks to the Father in our defense—Jesus Christ, the Righteous One.”
- 1 John 2:1

Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.
- Jack Canfield

Today's off the wall fact that probably means nothing to anyone is:
"Almost" is the longest word in the English language with all the letters in alphabetical order.

Last week was a great week at CF864! PR's! Hope that new goals were set. Camaraderie and friendships made stronger through hard work and motivating each other to push to levels that you didn't think that you were capable of reaching. Looking forward to kicking off a new week tomorrow in a strong CF864 kind of way! Hope that all of you get plenty of family time today and if you are lucky made even a little nap. Thanks for all that you do.

Check out CrossFit 864 Facebook. We are using this a lot of to get out info and updates as well as keeping the CF864 athletes connected on workout times. etc. Do you post your times? Thanks to those of you that do.

BE STRONG!
Jay and Janice

Friday, September 24, 2010

CrossFit 864 - 8:30a.m.

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps) Subbed for rowing

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”
- Hebrews 10:35-36

You are never too old to set another goal or to dream a new dream.
-C.S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
Richard Nixon was the only President to have his name inscribed on a plaque that was left on the moon.

Fight Gone Bad 5 is taking place at CrossFit affiliates around the world on Saturday September 25. "FGB" is our Saturday WOD so come out and push through a great workout. Next year we will plan to participate officially and make the event a fundraiser for the 3 great causes that are represented. http://www.fgb5.org/

Post your workouts on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday, September 23, 2010

Friday September 24, 2010

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

Post your workout on CrossFit 864 Facebook. Be part of your CF 864 Community. Thanks to all of the team players that keep the page active.


WOD


"Cindy"


AMRAP in 20 minutes:


5 Pull-ups
10 Push-ups
15 Squats


Movement Standards for RX'd - MUST be met on EVERY rep to be RX'd.


Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable.


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. CrossFit style push-ups, release hands from the ground on each rep.


Squat - you must reach proper depth. 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.


Make every rep count today. If you cant meet the standards on this or any other workout then list it as scaled and work harder to meet the RX'd requirements. Work on the form of each of the basic movements as part of our warm-up. Be fair to yourself and the other athletes in the workout with you. Each athlete should be judged by the same standards.


If you cheat you are only cheating yourself.

“Today when you hear his voice, don’t harden your hearts as Israel did when they rebelled, when they tested me in the wilderness. There your ancestors tested and tried my patience, even though they saw my miracles for forty years. So I was angry with them, and I said, ‘Their hearts always turn away from me. They refuse to do what I tell them.’ So in my anger I took an oath: ‘They will never enter my place of rest.’” Be careful then, dear brothers and sisters. Make sure that your own hearts are not evil and unbelieving, turning you away from the living God. You must warn each other every day, while it is still “today,” so that none of you will be deceived by sin and hardened against God. For if we are faithful to the end, trusting God just as firmly as when we first believed, we will share in all that belongs to Christ. -Hebrews 3:8-14

The harder you work, the harder it is to surrender. -Vince Lombardi

Today's off the wall fact that probably means nothing to anyone is:
The 57 on Heinz ketchup bottles represents the number of varieties of pickles the company once had.

Reminder - Today after last WOD (6:15p.m.) anyone that can go is welcome to meet us at Senor Garcias in Clinton. This will be Jody T's last full week with us in the box before he reports to Quantico, Va to start OCS USMC and this will be a good time to wish him the best. See CrossFit 864 Facebook for details.

What motivates you?

BE STRONG!

Jay and Janice

Wednesday, September 22, 2010

Thursday September 23, 2010

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

Post your time and weight used on CrossFit 864 Facebook. Thanks to all of the CrossFitters that keep this page active! Also, make sure that you check out the announcement about Jody T on Facebook. Please send a reply. Thanks guys!

It's a new day....you going to whine or work hard?

Warm up should include light deadlifts and light good mornings.

WOD - 6 Rounds for time:

3 Deadlift (315/165)
5 Clapping Push ups
7 Broad jump (6'/4')

Abdominal strength - not for time: 100 Abmat Sit ups

But God shows his anger from heaven against all sinful, wicked people who suppress the truth by their wickedness. They know the truth about God because he has made it obvious to them. For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.
-Romans 1:18-20

Far better is it to dare mighty things, to win glorious triumphs, even though checkered by failure... than to rank with those poor spirits who neither enjoy nor suffer much, because they live in a gray twilight that knows not victory nor defeat.
-Theodore Roosevelt

Today's off the wall fact that probably means nothing to anyone is:
It's against the law to burp, or sneeze in a church in Nebraska, USA.

BE STRONG!
Jay and Janice

Tuesday, September 21, 2010

Wednesday September 22, 2010

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

Post your time on CrossFit 864 Facebook

WOD for time:

5 Rounds of:
15 Thrusters (115/75)
400 Meter Run

Movement standards: For Rx'd
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

If you are not performing or cannot perform the exercise as described above please log your time as scaled / modified. Do the best that you can do and be thankful for that. Keep working on flexibility and range of motion - that is all that any of us can do. You know by now that form is a top priority with us for several reason so you will hear this over and over. We would rather have a few quality reps vs. a lot of fast sloppy, incorrect rep done quickly. Who cares about your time if none of the reps even count? Thanks for your hard work!

“May the grace of the Lord Jesus Christ, and the love of God, and the fellowship of the Holy Spirit be with you all.”
- 2 Corinthians 13:14

A thorough knowledge of the Bible is worth more than a college education.
-Theodore Roosevelt

The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.
-Hal Higdon

Today's off the wall fact that probably means nothing to anyone is:
The longest recorded flight of a chicken is 13 seconds

How is your nutrition? Second question - How have your results been lately? It is sad to see someone working very hard during the wod's and not get all of the results that they deserve because of their poor nutritional habits. You cant fuel the machine with crappy food!

BE STRONG!
Jay and Janice

Monday, September 20, 2010

Tuesday September 21,2010

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


Post your workout on CrossFit 864 Facebook
Thanks to all of you that post your stats and thanks to everyone that has taken the time to give their thoughts on the question of the day (new one coming soon) it's good to get honest feedback.


WOD - 5 Rounds for for time:


Swing em' and Slam em'


15 Kettlebell Swings (M - 1.5 pood/W - 1 pood)
15 Ball Slams


For the "Beast in the Box" Swing the 2 pood bell and slam a 50 pound ball. 3-2-1-Go!


We have a few new pc's of equipment including 2 new 2 pood kettlebells - they got broken in on Friday along with another heavy slam ball!


Proper Form and Full Range of Motion.


Be careful what you think, because your thoughts run your life.
-Proverbs 4:23


And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.
-Philippians 4:8-9


"A friend is someone who knows all about you and still loves you."
Elbert Hubbard


Today's off the wall fact that probably means nothing to anyone is:
Months that begin on a Sunday will always have a "Friday the 13th."

CF864 Update:

February 5, 2011 - CrossFit 864 Half Marathon
Check out: www.sportoften.com for marathon details. Get signed up. Gunny will start a training program in November.

October 30, 2010 - Clinton Downtown Association 5k Run/Walk

December 4, 2010 - Tim Mann Memorial 5k Run/Walk

October 2, 2010 - Yard sale at CF864. Open to all of you - bring a table and your "stuff"

Hope that your week is off to a great start! Thanks for all that you do.


BE STRONG!
Jay and Janice

Sunday, September 19, 2010

Monday September 20, 2010

CrossFit 864 "No Whining Zone"


Post your workout on CrossFit Facebook.


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


Start your warm up when you arrive (warm up on whiteboard)


"Kelly"


5 Rounds for time:


Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball



Hydrate - Stretch - Refuel


FORM / FROM (Full Range of Motion)

Do not shorcut any reps with partial movement. On box jumps both feet leave the floor at the same time and hips open at the top of every jump. Wall ball shots - proper depth (same as a squat) and full extension of hips and elbows at the top.


Question for the day: If you fall short on a rep (less than full range of motion / sloppy form) during a workout - do you go back and complete the rep with good form or just add it to the count for the sake of finishing faster? Post your comments on CF864 Facebook.


God has given each of you a gift from his great variety of spiritual gifts. Use them well to serve one another. Do you have the gift of speaking? Then speak as though God himself were speaking through you. Do you have the gift of helping others? Do it with all the strength and energy that God supplies. Then everything you do will bring glory to God through Jesus Christ. All glory and power to him forever and ever! Amen.
1 Peter 4:10-11


“God, give us grace to accept with serenity the things that cannot be changed, courage to change the things that can be changed, and the wisdom to distinguish one from the other”
-Reinhold Niebuhr


Today's off the wall fact that probably means nothing to anyone is:
The most money ever paid for a cow in an auction was $1.3 million


BE STRONG!
Jay and Janice

Saturday, September 18, 2010

Sunday September 19, 2010

CrossFit 864 - Rest Day


“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.”
- Philippians 2:3-4


Honest hearts produce honest actions.
-Brigham Young


Today's off the wall fact that probably means nothing to anyone is:
President Kennedy was the fastest random speaker in the world with upwards of 350 words per minute.


Check out CrossFit 864 and Paleo 864 on Facebook


Hope that each of you enjoy your Sunday and get to spend a lot of quality family time!


BE STRONG!
Jay and Janice

Friday, September 17, 2010

September 18, 2010

CF864 -8:30a.m.


Team Workout


Now faith is being sure of what we hope for and certain of what we do not see.
Hewbrews 11:1

Honest hearts produce honest actions.
Brigham Young

Karoke means "empty orchestra" in Japanese.

Be Strong!
Jay and Janice

Thursday, September 16, 2010

Friday September 17, 2010

CrossFit 864 "No Whining Zone"

4:15p.m. / 5:15p.m. / 6:15p.m.

21-15-9 reps of:

Kettlebell Swing (M- 1.5 pood/W- 1 pood)
Toes to Bar
GHD Back Extension
Bear Crawl - one length of gym (one time between each round)

A few ideas for the "Beast" in the Box! Increase the intensity on your own by grabbing a heavier bell, wearing your weighted vest, holding a plate on the back extensions, ankle weights on toes to bar or go straight up Rx'd as listed above and hit it hard and fast!

How many of the following will you do today post workout?
Hydrate - Stretch - Refuel (EAT)

Post your workout on CrossFit 864 Facebook - thanks to all of you that post your stats and keep the CF864 Facebook page active.

My son, if sinners entice you, do not give in to them. My son, do not go along with them, do not set foot on their paths; for their feet rush into sin, they are swift to shed blood.
-Proverbs 1:10, 15-16

"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

Today's off the wall fact that probably means nothing to anyone is:
Odontophobia is the fear of teeth.

BE STRONG!
Jay and Janice

Wednesday, September 15, 2010

Thursday September 16, 2010

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


WOD

Complete as many rounds as possible in 20 minutes of:

185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

If Rx'd - squat must be to proper depth.
For lunges use dbell or kbell locked out overhead
Scale weight as needed.

Who is wise and understanding among you? Let him show it by his good life, by deeds done in the humility that comes from wisdom.” - James 3:13

“Crystallize your goals. Make a plan for achieving them and set yourself a deadline. Then, with supreme confidence, determination and disregard for obstacles and other people’s criticisms, carry out your plan.” -Paul Meyer

Post your rounds/weight used on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Tuesday, September 14, 2010

Wednesday September 15, 2010

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

Post rounds on CrossFit 864 Facebook

Start your warm-up when you arrive. Work some light SDHP's and ball slams in.

Rx'd
AMRAP in 20 minutes:
5 SDHP (135/75)
10 Ball Slams
Farmers Walk - 100 meters (AHAP)

So do not worry, saying, 'What shall we eat?' or 'What shall we drink?' or 'What shall we wear?' For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.
-Matthew 6:31-34

There is no doubt that it is around the family and the home that all the greatest virtues, the most dominating virtues of human society, are created, strengthened and maintained
-Winston Churchill

Today's off the wall fact that probably means nothing to anyone is:
Henry Ford produced the model T only in black because the black paint available at the time was the fastest to dry

Encourage someone today. Take a moment to pay someone a compliment.

BE STRONG!
Jay and Janice

Monday, September 13, 2010

Tuesday September 14, 2010

CrossFit 864

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

Check out CrossFit 864 and Paleo 864 on Facebook

Complete 10 Rounds for time:

3 Ground to Overhead (anyway) 135/75
6 Box Jumps (24/20)
9 KTE (knees to elbows)

FORM/FROM (Full Range of Motion)

Movement Standards:
Ground to Overhead - you have to get the weight from the ground to locked overhead any way you want/are able. (clean and jerk, snatch, clean and push press, power clean and push press, etc) Elbows must be fully locked out with weight overhead. Just get it up there!

Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

KTE - while hanging from a pull up bar with arms fully extended and palms facing forward, pull your knees up till they touch your elbows. Do not bend your elbows while bringing your knees up - elbows must remain fully extended throughout the entire exercise. Try to keep the movement strict by not kipping or swinging and touch the elbows to the knees with the hip even or above the shoulder.

Hydrate - Stretch - Refuel

Finally, all of you, live in harmony with one another; be sympathetic, love as brothers, be compassionate and humble.”
- 1 Peter 3:8

There are two kinds of people: those who say to God, "Thy will be done," and those to whom God says, "All right, then, have it your way."
-C. S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
The fist product to have a bar code was Wrigleys gum.

Great job to all of you that turned out on Monday to honor "Severin" with a hero workout.

Have a great day
BE STRONG!
Jay and Janice

Sunday, September 12, 2010

Monday September 13,2010

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

*Start your warm up (on whiteboard) when you arrive. All workouts will start at the scheduled time and all workouts will start together as a group. If you arrive early this is a good time to do skill work or spend a little extra time working on ROM until the next WOD starts.

See movement standards below.

WOD for time:

"Severin"
50 Strict Pull-ups

100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Strict Pull-ups - dead hang, no kipping. Full Range of Motion.

Movement Standards: Rx'd
Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable. If you do not or cannot fully extend your elbows at the bottom of each rep and get your chin completely over the bar on each rep you should list your time under scaled/modified so that all times will be compared in a fair way. Partial reps should not be compared to full reps under any circumstance. If your time is the only thing that you are worried about then you are missing a lot of the true benefits of CrossFit.

Hydrate-Stretch-Refuel

CF Hero Workout "Severin"
U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

As iron sharpens iron, so one man sharpens another.
-Proverbs 27:17

Wounds from a sincere friend are better than many kisses from an enemy.
-Proverbs 27:6

Friendship is unnecessary, like philosophy, like art... It has no survival value; rather it is one of those things that give value to survival.
-C. S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
On average, there are 178 sesame seeds on each McDonalds BigMac bun.

Post your time on CrossFit 864 Facebook and check out Paleo 864 on Facebook.
Do you post all of your times or just the good ones?

Check the whiteboard at the gym for upcoming events.

BE STRONG!
Jay and Janice

Saturday, September 11, 2010

Sunday September 12, 2010

CrossFit 864 - Rest Day

“I lift up my eyes to the hills— where does my help come from? My help comes from the LORD, the Maker of heaven and earth."
- Psalm 121:1-2

Courage is not simply one of the virtues, but the form of every virtue at the testing point.
-C. S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
The citrus soda 7-UP was created in 1929; "7" was selected because the original containers were 7 ounces. "UP" indicated the direction of the bubbles.

Hope you have a great Sunday!

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

Friday, September 10, 2010

Saturday September 11, 2010

Saturday September 11th

WOD - 8:30a.m.

The LORD is my shepherd; I shall not want. He maketh me to lie down in green pastures: he leadeth me beside the still waters. He restoreth my soul: he leadeth me in the paths of righteousness for his name's sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the LORD for ever.
-Psalm 23

"All of a sudden there were people screaming. I saw people jumping out of the building. Their arms were flailing. I stopped taking pictures and started crying."
-Michael Walters, a free-lance photo journalist in Manhattan.

"The city is going to survive, we are going to get through it, It's going to be very, very difficult time. I don't think we yet know the pain that we're going to feel when we find out who we lost, but the thing we have to focus on now is getting this city through this, and surviving and being stronger for it."
-Rudolph Giuliani

"You can be sure that the American spirit will prevail over this tragedy."
-Colin Powell

The full horror of what has happened in the United States earlier today is now becoming clearer. It is hard even to contemplate the utter carnage and terror which has engulfed so many innocent people. We've offered President Bush and the American people our solidarity, our profound sympathy, and our prayers. But it is plain that citizens of many countries round the world, including Britain, will have been caught up in this terror.
-British Prime Minister Tony Blair, Interview, September 11, 2001

Support Wounded Warriors - see video below.

http://www.youtube.com/watch?v=ePWmuDT5tnA

Saturday - Steamers Cafe in Clinton will donate 10% of all Saturday sales to Wounded Warrior Project. Enjoy a good meal and support a good cause.

BE STRONG!
Jay and Janice

Thursday, September 9, 2010

Friday September 10, 2010

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

Check out CrossFit 864 on Facebook.
Post your Paleo recipes on Paleo 864 Facebook.

Warm up posted on whiteboard

WOD - For time

21-15-9 reps of:
Front Squats (135/95)
Ring Push-ups
Chest to Bar Pull-ups

Scaled/modified version of this workout posted on whiteboard.

Hydrate - Stretch - Refuel

The Good News shows how God makes people right with himself—that it begins and ends with faith. As the Scripture says, "But those who are right with God will live by faith."
-Romans 1:17

"Friendship is born at that moment when one person says to another: "What! You too? I thought I was the only one."
-C.S. Lewis

Today's off the wall fact that probably means nothing to anyone is:
The first couple to be shown in bed together on prime time TV were Fred and Wilma Flintstone.

How have your results been lately? You know the next question - How's your nutrition looking? Remember if you fill your body full of junk then don't expect great results no matter how hard you push the wod's!

CF864 News
Yard Sale - Saturday October 2, 2011 at 7:00a.m. at CrossFit 864 - bring your "stuff"
Check out the board at gym for upcoming events (runs, etc.)

BE STRONG!
Jay and Janice

Wednesday, September 8, 2010

Thursday September 9, 2010

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


Check out CrossFit 864 on Facebook


WOD "My Legs Are On Fire"

Tabata Squats - Bottom to Bottom
Rest 2 minutes
Max rep push-ups in 2 minutes
Rest 2 minutes
Tabata Squats (Not bottom to bottom. Rest at top)

Not timed - Complete 100 flutter kicks (straight count)

Movement standards must be met on each rep. Full Range of Motion!

Post workout stretch:
Hang from pull-up bar (accumulate 90 seconds total)
Squat stretch (deep/push against inside of knee with elbow-accumulate 90 seconds total)


“Teach me to do your will, for you are my God; may your good Spirit lead me on level ground.”
-Psalm 143:10


You can't build a reputation on what you are going to do.
- Henry Ford, 1863-1947


Today's off the wall fact that probably means nothing to anyone is:
An airplane mechanic invented Slinky while he was playing with engine parts and realized the possible secondary use for the springs.

BE STRONG!

Jay and Janice

Tuesday, September 7, 2010

Wednesday September 8, 2010

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

Post on CrossFit 864 Facebook

For time complete the following:
Run 200 meters
40 SDHP (95/65)
40 Sit-ups
Run 400 meters
30 SDHP
30 Sit-ups
Run 800 meters
20 SDHP
20 Sit-ups
Run 400 meters
10 SDHP
10 Sit-ups
Run 200 meters

Hydrate-Stretch-Refuel

Don't you know that you yourselves are God's temple and that God's Spirit lives in you? If anyone destroys God's temple, God will destroy him; for God's temple is sacred, and you are that temple.
-1 Corinthians 3:16-17

What mankind wants is not talent; it is purpose.
-Edward G. Bulwer-Lytton

Today's off the wall fact that probably means nothing to anyone is:
If you have 3 quarters, 4 dimes, and 4 pennies, you have $1.19. You also have the largest amount of money in coins without being able to make change for a dollar.

BE STRONG!
Jay and Janice

Monday, September 6, 2010

Tuesday September 7, 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.

WOD for time:

"FRAN"
21-15-9
Thrusters (95/65)
Pull ups

Feeling strong? Challenge WOD for the Beast!

"FAT FRAN"
21-15-9
Thrusters (135 pound) barbell
45 Pound Weighted Pull-ups

The following movement standards must be met if you list your time as Rx'd. If you are unable or choose to do partial reps (full range of motion) for ANY reason (any part of the exercise) then you should list your time under scaled/modified - NO excuses. It is only fair to the other athletes that are completing the same workout using full range of motion. If you have issues that prevent you from performing these movements as required then please spend time working on flexibility. There is more to Rx'd than the amount of weight on the bar and performing the workout properly is more important than your time. Scale as needed to the level that you are at.

If you are not sure about your depth - squat to a medicine ball.

Movement standards: For Rx'd
Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable.

Catch your breath / Hydrate / Stretch / Refuel.

Whats your best FRAN time? Is it going to be a PR day?

“Jesus replied, "If anyone loves me, he will obey my teaching. My Father will love him, and we will come to him and make our home with him.”
- John 14:23

Just think—you don't need a thing, you've got it all! All God's gifts are right in front of you as you wait expectantly for our Master Jesus to arrive on the scene for the Finale. And not only that, but God himself is right alongside to keep you steady and on track until things are all wrapped up by Jesus. God, who got you started in this spiritual adventure, shares with us the life of his Son and our Master Jesus. He will never give up on you. Never forget that .
1 Corinthians 1:7-9 (The Message)

The way to get started is to quit talking and begin doing.
Walt Disney

Great job to all who came out on Labor Day for "Murph" what a way to honor a hero and kick off a holiday. You guys/gals rocked!

Reminder the CrossFit864 Yard Sale is October 2, 2010 @ 7am. Please let me know if you
plan on coming to sell your "stuff" - bring a table.

Body Fat Test at CrossFit 864 on October 30, 2010. Get signed up at gym.

Be Strong!
Jay and Janice

Sunday, September 5, 2010

Monday September 6, 2010

CrossFit 864 - Open for one WOD today.

Labor Day Workout at 9:00a.m. show up and hit it hard.
If you were checking out the site to see if you like the workout and to decide if you were going to show up....well, you are out of luck and will have to be a true CrossFitter and show up to find out. That's what this stuff is all about - random and varied!

“Then Jesus came to them and said, "All authority in heaven and on earth has been given to me. Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”
- Matthew 28:18-20

If any man tells you he loves America, yet hates labor, he is a liar. If any man tells you he trusts America, yet fears labor, he is a fool.
-Abraham Lincoln

Labor Day
Labor Day is a United States federal holiday observed on the first Monday in September.
The first Labor Day in the United States was celebrated on September 5, 1882 in New York City. It became a federal holiday in 1894, when, following the deaths of a number of workers at the hands of the U.S. military and U.S. Marshals during the Pullman Strike, President Grover Cleveland put reconciliation with the labor movement as a top political priority. Fearing further conflict, legislation making Labor Day a national holiday was rushed through Congress unanimously and signed into law a mere six days after the end of the strike. The September date was chosen as Cleveland was concerned that aligning an American labor holiday with existing international May Day celebrations would stir up negative emotions linked to the Haymarket Affair. All 50 U.S. states have made Labor Day a state holiday.

Traditionally, Labor Day is celebrated by most Americans as the symbolic end of the summer. The holiday is often regarded as a day of rest and parties. Speeches or political demonstrations are more low-key than May 1 Labor Day celebrations in most countries, although events held by labor organizations often feature political themes and appearances by candidates for office, especially in election years. Forms of celebration include picnics, barbecues, fireworks displays, water sports, and public art events. Families with school-age children take it as the last chance to travel before the end of summer recess. Similarly, some teenagers and young adults view it as the last weekend for parties before returning to school, although school starting times now vary.
In U.S. sports, Labor Day marks the beginning of the NFL and college football seasons. NCAA teams usually play their first games the week before Labor Day, with the NFL traditionally playing their first game the Thursday following Labor Day. The Southern 500 NASCAR auto race was held that day from 1950 to 2004.

Today's off the wall fact that means nothing to anyone is:
It would take 11 Empire State Buildings, stacked one on top of the other, to measure the Gulf of Mexico at its deepest point.

Hope that all of you had a great weekend and you have jobs that let you off on holidays.
See you Monday....

BE STRONG!
Janice and Jay

Saturday, September 4, 2010

Sunday September 5, 2010

CrossFit 864 - Rest Day

Have a great Sunday! Hope that you get the opportunity to go to church today, spend a lot of family time together and maybe work in a nap if you are lucky.

“What you heard from me, keep as the pattern of sound teaching, with faith and love in Christ Jesus. Guard the good deposit that was entrusted to you—guard it with the help of the Holy Spirit who lives in us.”
- 2 Timothy 1:13-14

A fanatic is one who can't change his mind and won't change the subject.
-Winston Churchill

BE STRONG!
Jay and Janice

Friday, September 3, 2010

Saturday September 4, 2010

CrossFit 864 - 8:30a.m. - Team Workout

Post your workout on CrossFit 864 Facebook

“This is what the LORD says— your Redeemer, the Holy One of Israel: "I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go.”
- Isaiah 48:17

People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
-Andrew Carnegie

BE STRONG!
Jay and Janice

Thursday, September 2, 2010

Friday September 3, 2010

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

Post your workout on CrossFit 864 Facebook

Start your warm up when you arrive - posted on the whiteboard
Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every effort to start the wod by half past the hour. Everyone starts together as a group.

Hydrate - drink plenty of water throughout the day.

Labor Day Weekend Schedule: Friday and Saturday - normal schedule.
Labor Day Monday - 9:00a.m. only

Note - Date change on the CrossFit 864 1/2 marathon. It will be February 5, 2011. http://www.sportoften.com/ will have the date updated soon.

WOD for time
21-15-9 reps of:

Deadlift (275/155)
Kettlebell swing (2 pood/1pood)
200 Meter sprint between rounds

FORM / FROM - Full Range of Motion. Partial reps are not Rx'd.
Rx'd is more than the amount of weight used

So neither he who plants nor he who waters is anything, but only God, who makes things grow. The man who plants and the man who waters have one purpose, and each will be rewarded according to his own labor. For we are God's fellow workers; you are God's field, God's building.
-1 Corinthians 3:7-9

It is impossible for a man to be cheated by anyone but himself.
-Ralph Waldo Emerson

BE STRONG!
Jay and Janice

Wednesday, September 1, 2010

Thursday September 2, 2010

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

Post your time on CrossFit864 Facebook

For time - complete the following
30-25-20-15-10 rounds of:
Burpees
Box Jumps(24/20)
Toes to Bar

FORM/FROM (Full Range of Motion) on ALL reps - not just some of them. If you get a partial rep don't cheat yourself....so don't count it. Who cares how fast you do it if your form is sloppy.

Hydrate - Stretch - Refuel

“Train a child in the way he should go, and when he is old he will not turn from it.”
- Proverbs 22:6

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!
Jay and Long