CrossFit 864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up / Dynamic Range of Motion
For time complete the following:
Sprint 100 Meters 50 Knees to Elbows
Sprint 200 Meters 40 Knees to Elbows
Sprint 400 Meters 30 Knees to Elbows
Sprint 200 Meters 20 Knees to Elbows
Sprint 100 Meters 10 Knees to Elbows
Skill work - Spend a few minutes working on something that you stink at. Pick a weakness / weak area and spend at least 5 minutes on it.
Train Hard - Train Smart
For the word of the LORD is right and true; he is faithful in all he does. The LORD loves righteousness and justice; the earth is full of his unfailing love. By the word of the LORD were the heavens made, their starry host by the breath of his mouth. He gathers the waters of the sea into jars; he puts the deep into storehouses. Let all the earth fear the LORD; let all the people of the world revere him.
-Psalm 33:4-8
“It takes more courage to reveal insecurities than to hide them, more strength to relate to people than to dominate them, more 'manhood' to abide by thought-out principles rather than blind reflex. Toughness is in the soul and spirit, not in muscles and an immature mind.”
-Alex Karras
Today's off the wall fact that probably means nothing to anyone is:
If you place a fresh Viagra tablet in a houseplant's soil every six months, the plant will not wilt.
Hope that all of you had a great weekend and enjoyed all of the Halloween festivities. Congrats to the CrossFitters that came out and ran in the Clinton Downtown 5k run on Saturday and thanks to those of you that came out and volunteered (you are appreciated!)
We will start training this week for the upcoming half marathon. We will have scheduled days to train/run as a group in conjunction with your CrossFit WOD. Let us know if you plan on being a part of this training program. Post on CrossFit864 Facebook if you are interested.
Ready to get this week started off strong...
BE STRONG!
Jay and Janice
Sunday, October 31, 2010
Friday, October 29, 2010
Saturday October 30, 2010
CrossFit 864
Reminder - No workout in the box today.
We will be doing the 5k run/walk starting at PC.
You can sign up Saturday morning if you decide to run at the last minute.
We will have the Body Fat Test going on at the gym. There should be some slots available so check with us if you are interested.
“Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship."
- Romans 12:1
What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.
-Albert Pike
Today's off the wall fact that probably means nothing to anyone is:
100% of all lottery winners gain weight.
If you missed the chance to be in the box on Thursday and to feel the motivation, support and camaraderie as so many hammered through "Grace" then you missed a true CrossFit experience. More days like that to come. I have never seen a group of guys and girls accept a challenge like a group of CrossFitters...ya'll stepped up to the plate and then some! Very proud to call this dedicated group family.
Thanks for a really awesome week at CF864....Have a great weekend!
BE STRONG!
Jay and Janice
Reminder - No workout in the box today.
We will be doing the 5k run/walk starting at PC.
You can sign up Saturday morning if you decide to run at the last minute.
We will have the Body Fat Test going on at the gym. There should be some slots available so check with us if you are interested.
“Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship."
- Romans 12:1
What we have done for ourselves alone dies with us; what we have done for others and the world remains and is immortal.
-Albert Pike
Today's off the wall fact that probably means nothing to anyone is:
100% of all lottery winners gain weight.
If you missed the chance to be in the box on Thursday and to feel the motivation, support and camaraderie as so many hammered through "Grace" then you missed a true CrossFit experience. More days like that to come. I have never seen a group of guys and girls accept a challenge like a group of CrossFitters...ya'll stepped up to the plate and then some! Very proud to call this dedicated group family.
Thanks for a really awesome week at CF864....Have a great weekend!
BE STRONG!
Jay and Janice
Thursday, October 28, 2010
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
Thanks to all of you that came out for Grace! We had a great day of fun with a lot of hard hitting work being done! I am sure that all of you "Fire breathers" will not sleep well until you crush your Grace time from today. We will leave a bar set up for you until next week!
$875.00 Raised! You guys are awesome!
That's the total that you guys raised during "Barbells for Boobs" based on everyone that signed up. If you haven't done so, please get the donation in on Friday if you plan on getting a shirt as we will send it on Saturday (last day to get it in.) There were some that did not do the workout but wanted to contribute to the cause and get a t-shirt (thanks to those of you that did this) and you can still donate to the cause and get a shirt through Friday. Thanks to everyone that came out to do the wod and support your fellow CrossFitters! Many of you stayed around throughout the afternoon to motivate and cheer everyone on and some of you that hit it during the morning came back for support and encouragement. Big Ooh-Rah to all of the guys that wore pink! I don't think anyone wanted to try and tell that group that real men cant wear pink. This was a great cause that was being supported today.
5 rounds for time:
10 Ball slams - (20-30/40-50)
10 KB Swings - 1 pood/2 pood
One Arm Farmer Walk with KB in rack position - right
10 Ball slams (20-30/40-50)
10 KB Swings - 1 pood/2 pood
One Arm Farmer Walk with KB in rack position - left
Farmers walk - length of gym and back to starting point
Train Hard - Train Smart
“Do not judge others, and you will not be judged. Do not condemn others, or it will all come back against you. Forgive others, and you will be forgiven. Give, and you will receive. Your gift will return to you in full—pressed down, shaken together to make room for more, running over, and poured into your lap. The amount you give will determine the amount you get back.”
-Luke 6:37-38
The difficult we do at once, the impossible takes a little longer.
- U.S. Navy Seabees
Today's off the wall fact that probably means nothing to anyone is:
The noun "sled" originates from the name of a 18th-century mountaineer from Finland, Schletz Linden, whose body was used by his climbing partner to slide down a mountain during a winter storm after he froze to death.
Reminder - No Saturday WOD at the box. We will be doing the Clinton Downtown Association 5k Run/Walk that starts on the PC Campus. You can sign up for the run on Saturday morning if you decide to do it at the last minute. The Body Fat Test will be going on at the gym Saturday morning until early afternoon. www.bodyfattest.com
Post your time on CrossFit864 Facebook
BE STRONG!
Jay and Janice
Thanks to all of you that came out for Grace! We had a great day of fun with a lot of hard hitting work being done! I am sure that all of you "Fire breathers" will not sleep well until you crush your Grace time from today. We will leave a bar set up for you until next week!
$875.00 Raised! You guys are awesome!
That's the total that you guys raised during "Barbells for Boobs" based on everyone that signed up. If you haven't done so, please get the donation in on Friday if you plan on getting a shirt as we will send it on Saturday (last day to get it in.) There were some that did not do the workout but wanted to contribute to the cause and get a t-shirt (thanks to those of you that did this) and you can still donate to the cause and get a shirt through Friday. Thanks to everyone that came out to do the wod and support your fellow CrossFitters! Many of you stayed around throughout the afternoon to motivate and cheer everyone on and some of you that hit it during the morning came back for support and encouragement. Big Ooh-Rah to all of the guys that wore pink! I don't think anyone wanted to try and tell that group that real men cant wear pink. This was a great cause that was being supported today.
5 rounds for time:
10 Ball slams - (20-30/40-50)
10 KB Swings - 1 pood/2 pood
One Arm Farmer Walk with KB in rack position - right
10 Ball slams (20-30/40-50)
10 KB Swings - 1 pood/2 pood
One Arm Farmer Walk with KB in rack position - left
Farmers walk - length of gym and back to starting point
Train Hard - Train Smart
“Do not judge others, and you will not be judged. Do not condemn others, or it will all come back against you. Forgive others, and you will be forgiven. Give, and you will receive. Your gift will return to you in full—pressed down, shaken together to make room for more, running over, and poured into your lap. The amount you give will determine the amount you get back.”
-Luke 6:37-38
The difficult we do at once, the impossible takes a little longer.
- U.S. Navy Seabees
Today's off the wall fact that probably means nothing to anyone is:
The noun "sled" originates from the name of a 18th-century mountaineer from Finland, Schletz Linden, whose body was used by his climbing partner to slide down a mountain during a winter storm after he froze to death.
Reminder - No Saturday WOD at the box. We will be doing the Clinton Downtown Association 5k Run/Walk that starts on the PC Campus. You can sign up for the run on Saturday morning if you decide to do it at the last minute. The Body Fat Test will be going on at the gym Saturday morning until early afternoon. www.bodyfattest.com
Post your time on CrossFit864 Facebook
BE STRONG!
Jay and Janice
Wednesday, October 27, 2010
Thursday October 28, 2010
CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Thursday "Grace" WOD - wear your Halloween costume/something pink (breast cancer awareness month)/or both! Come out and have fun and lets crank through Grace together!
Nobody made a greater mistake than he who did nothing because he could only do a little. Edmund Burke
Check out the discussion on CrossFit 864 Facebook about Thursday.
30 Clean and Jerks (135/95)
http://www.barbellsforboobs.com/
Just to make sure that everyone understands how we are doing this.
Grace is our workout today so this is what everyone will be doing at all of our scheduled times.
Grace is also the fundraiser workout for Barbells for Boobs (for a detailed explanation see video if you have not watched it already) and you can donate $35.00 - all of this goes to mammograms in action and includes an event t-shirt that will be sent to us in November. We understand that many of you support other charities and donate your time and money throughout the community so we do not want anyone to feel like they are required to donate just because they are doing the WOD. Please come out, bring friends, family and have fun and get a Grace PR!
Today's off the wall fact that probably means nothing to anyone is:
A team of University of Virginia researchers released a study promoting the practice of picking one's nose, claiming that the health benefits of keeping nasal passages free from infectious blockages far outweigh the negative social connotations.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Thursday "Grace" WOD - wear your Halloween costume/something pink (breast cancer awareness month)/or both! Come out and have fun and lets crank through Grace together!
Nobody made a greater mistake than he who did nothing because he could only do a little. Edmund Burke
Check out the discussion on CrossFit 864 Facebook about Thursday.
Check out the link (attached below) and watch the video for more info on the event.
For time:
"Grace"30 Clean and Jerks (135/95)
http://www.barbellsforboobs.com/
Just to make sure that everyone understands how we are doing this.
Grace is our workout today so this is what everyone will be doing at all of our scheduled times.
Grace is also the fundraiser workout for Barbells for Boobs (for a detailed explanation see video if you have not watched it already) and you can donate $35.00 - all of this goes to mammograms in action and includes an event t-shirt that will be sent to us in November. We understand that many of you support other charities and donate your time and money throughout the community so we do not want anyone to feel like they are required to donate just because they are doing the WOD. Please come out, bring friends, family and have fun and get a Grace PR!
For I was hungry and you gave me food, I was thirsty and you gave me drink, I was a stranger and you welcomed me, I was naked and you clothed me, I was sick and you visited me, I was in prison and you came to me.’ Then the righteous will answer him, saying, ‘Lord, when did we see you hungry and feed you, or thirsty and give you drink? And when did we see you a stranger and welcome you, or naked and clothe you? And when did we see you sick or in prison and visit you?’ And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’ -Matthew 25:35-40
I expect to pass through life but once. If therefore, there be any kindness I can show, or any good thing I can do to any fellow being, let me do it now, and not defer or neglect it, as I shall not pass this way again. -William PennToday's off the wall fact that probably means nothing to anyone is:
A team of University of Virginia researchers released a study promoting the practice of picking one's nose, claiming that the health benefits of keeping nasal passages free from infectious blockages far outweigh the negative social connotations.
BE STRONG!
Jay and Janice
Tuesday, October 26, 2010
Wednesday October 27, 2010
CF 864- 5:15a.m./9:00a.m.
WOD - 5 rounds for time:
Stretch - Hydrate - Refuel
Remember - Rx'd is more than the prescribed weight. If you plan to Rx this workout your squats must be to proper depth (if not sure about your depth please ask) and you MUST touch your toes to the bar on every rep. On the lunges your knee must make contact with the floor and the plate must be locked out overhead on every rep. Thanks!
Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.
-Mark 12:30
WOD - 5 rounds for time:
5 Front squats (155/95)
10 T2B (toes to bar)
20 step walking lunge - plate locked out overhead (45/25)Stretch - Hydrate - Refuel
Remember - Rx'd is more than the prescribed weight. If you plan to Rx this workout your squats must be to proper depth (if not sure about your depth please ask) and you MUST touch your toes to the bar on every rep. On the lunges your knee must make contact with the floor and the plate must be locked out overhead on every rep. Thanks!
Love the Lord your God with all your heart and with all your soul and with all your mind and with all your strength.
-Mark 12:30
What do we live for if not to make life less difficult for each other?
- George Eliot
Today's off the wall fact that probably means nothing to anyone is: If you part your hair on the right side, you were born to be carnivorous. If you part it on the left, your physical and psychological make-up is that of a vegetarian.
How's your nutrition this week? Are you getting the results that you want? Are you reaching your goal?
Post your workout on CrossFit 864 Facebook
BE STRONG! Jay and Janice
Monday, October 25, 2010
Tuesday October 26, 2010
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Rounds for time:
Run 400 meters
Kettlebell swing (1 pood/1.5 pood) x 21
Box jumps (24/20) x 12
http://www.barbellsforboobs.com/
If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.
-Chinese Proverb
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook
"Jumping Helen"3 Rounds for time:
Run 400 meters
Kettlebell swing (1 pood/1.5 pood) x 21
Box jumps (24/20) x 12
Hydrate - Stretch - Refuel (EAT) Remember the importance of post workout nutrition
So whatever you say or whatever you do, remember that you will be judged by the law that sets you free. There will be no mercy for those who have not shown mercy to others. But if you have been merciful, God will be merciful when he judges you. -James 2:12-13
If a friend is in trouble, don't annoy him by asking him if there's anything you can do. Think of something appropriate and do it. -E. W. Howe
Today's off the wall fact that probably means nothing to anyone is: The ant, when intoxicated, will always fall over to its right side.
Barbells for Boobs - at CF864 Thursday, October 28. See Mondays blog for details.http://www.barbellsforboobs.com/
If you want happiness for an hour, take a nap. If you want happiness for a day, go fishing. If you want happiness for a year, inherit a fortune. If you want happiness for a lifetime, help somebody.
-Chinese Proverb
BE STRONG!
Jay and Janice
Sunday, October 24, 2010
Monday October 25, 2010
CrossFit 864 "No Whining Zone"
WOD - 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
In recognition of Breast Cancer Awareness Month (October), CrossFit 864 will be hosting “Barbells for Boobs” to raise money for Mammograms in Action.
The workout is “Grace” (30 clean and jerks for time at 135 and 95 Rx) and will be held on Thursday, October 28 at CrossFit 864.
The details:
-Even if you are unable to make a donation we want everyone to come out and hammer out a "Grace" PR on Thursday.
-Everyone that participates will receive a t-shirt (we were told that we will receive the shirt in November) so indicate your shirt size when you list your name on the board.
-If you are unable to participate on Thursday, you can do "Grace" on another day this week. We would like to have a really big CF 864 crew knocking this WOD out on Thursday and a lot of people cheering them on. The CrossFit community worldwide is participating throughout the month of October so lets show them how the CF864 community does it!
-There will be a separate space on the board for "Grace" times and as always there will be Rx'd and scaled. Please remember that Rx'd is more than the amount of weight used and proper form/full range of motion must be used.
We can do no great things, only small things with great love.
-Mother Teresa
http://www.youtube.com/watch?v=SFyv2kkQFV0
Mondays WOD
5 Rounds for time:
5 Deadlift (275/155)
3 Rounds of Cindy
Cindy - 5 pull-ups / 10 push-ups (Rx'd=CrossFit Style release hands from floor) / 15 squats
Train Hard. Train Heavy. Train Smart
Your kingdom is an everlasting kingdom, and your dominion endures through all generations. The LORD is faithful to all his promises and loving toward all he has made. The LORD upholds all those who fall and lifts up all who are bowed down. The eyes of all look to you, and you give them their food at the proper time. You open your hand and satisfy the desires of every living thing. The LORD is righteous in all his ways and loving toward all he has made. The LORD is near to all who call on him, to all who call on him in truth. He fulfills the desires of those who fear him; he hears their cry and saves them. The LORD watches over all who love him, but all the wicked he will destroy. My mouth will speak in praise of the LORD. Let every creature praise his holy name for ever and ever. -Psalm 145:13-21
Unless someone like you cares a whole awful lot, nothing is going to get better. It's not. Dr. Seuss
Today's off the wall fact that probably means nothing to anyone is:
Urine from male cape water buffaloes is so flammable that some tribes use it for lantern fuel.
Post your time/weight on CrossFit 864 Facebook. Thanks again to all of you that post your times (yes, good and bad) and keep this page alive.
Whats motivating you today? What are you priorities? I hope that your health and fitness are important (CrossFit!) but I hope that they fall down in their proper place.
CF864 Events
Body Fat Tank at gym on Saturday www.bodyfattest.com Sign up on board.
No WOD at the gym this Saturday (10-30-2010) We will be doing the Clinton Downtown Association 5k Run/Walk starting at Presbyterian College. Sign up at CF864 or on the morning of the race. www.sportoften.com
The half marathton training program will start the week of November 1 for the February, 2011 CrossFit 864 Half Marathon. www.sportoften.com
It's Monday....LETS DO IT!
BE STRONG!
Jay and Janice
Friday, October 22, 2010
Saturday October 23, 2010
CF 864 8:30a.m.
WOD - Team workout
Hebrews 13:8
Jesus Christ is the same yesterday and today and forever.
WOD - Team workout
Hebrews 13:8
Jesus Christ is the same yesterday and today and forever.
Victory belongs to the most persevering. --Napoleon Bonaparte--
Useless fact: A snail can sleep for 3 years.
Reminder body fat tank is going to be here next weekend.
Be Strong! Jay and Janice
Thursday, October 21, 2010
Friday October 22, 2010
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
“I desire to do your will, O my God; your law is within my heart.”- Psalm 40:8
"It is better to remain silent and be thought a fool than to open one's mouth and remove all doubt." — Abraham Lincoln
"Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.
“I desire to do your will, O my God; your law is within my heart.”- Psalm 40:8
"It is better to remain silent and be thought a fool than to open one's mouth and remove all doubt." — Abraham Lincoln
Today's useless fact is: Almonds are members of the peach family.
Reminder Clinton Downtown 5K run/walk will be 10/30/2010 @ 9am.
Be Strong! Jay and Janice
Wednesday, October 20, 2010
Thursday October 21, 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. Thanks to all of you that post your times!
You say, “I am allowed to do anything”—but not everything is good for you. And even though “I am allowed to do anything,”
-1 Corinthians 6:12
Warm-up / Range of motion / Skill work
In warm up work in light overhead press, hip bridge, samson stretch.
For time: Rx'd=
10 Handstand push-ups
6 Rounds of:
5 Ground to overhead (135/75)
10 Supine ring pull-ups
15 GHD Sit-ups
10 Handstand push-ups
Supine Ring Pull-ups: To perform Sup 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. You can also stack bumper plates to put your heels on. Back and legs stay tight and straight throughout movement and chest must come up to the point that you touch your hands/rings.
Ground-to-Overhead: The hips and knees must be open and the arms fully extended with elbows locked out and bar overhead.
GHD: If all of the GHD's are being used then you can sub weighted sit-ups.
If you have not been doing GHD sit-ups you should do Abmat sit-ups for this WOD.
Hydrate. Stretch. Refuel
"It is what we get by the soul that makes us rich."
-Henry Ward Beecher
Today's off the wall fact that probably means nothing to anyone is:
The Internal Revenue Service audits 87 percent of women who claim breast implants as tax deductions.
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time on CrossFit 864 Facebook. Thanks to all of you that post your times!
You say, “I am allowed to do anything”—but not everything is good for you. And even though “I am allowed to do anything,”
-1 Corinthians 6:12
Warm-up / Range of motion / Skill work
In warm up work in light overhead press, hip bridge, samson stretch.
For time: Rx'd=
10 Handstand push-ups
6 Rounds of:
5 Ground to overhead (135/75)
10 Supine ring pull-ups
15 GHD Sit-ups
10 Handstand push-ups
Supine Ring Pull-ups: To perform Sup 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. You can also stack bumper plates to put your heels on. Back and legs stay tight and straight throughout movement and chest must come up to the point that you touch your hands/rings.
Ground-to-Overhead: The hips and knees must be open and the arms fully extended with elbows locked out and bar overhead.
GHD: If all of the GHD's are being used then you can sub weighted sit-ups.
If you have not been doing GHD sit-ups you should do Abmat sit-ups for this WOD.
Hydrate. Stretch. Refuel
"It is what we get by the soul that makes us rich."
-Henry Ward Beecher
Today's off the wall fact that probably means nothing to anyone is:
The Internal Revenue Service audits 87 percent of women who claim breast implants as tax deductions.
BE STRONG!
Jay and Janice
Tuesday, October 19, 2010
Wednesday October 20, 2010
CrossFit 864 - WOD 5:15a.m. / 9:00a.m.
Post your workout on CrossFit 864 and check out Paleo 864 on Facebook
AMRAP - 20 minutes:
7 Barbell Thrusters (115/75)
7 Ball Slams (M 40-50/W 20-30)
Run 200 meters
Rx'd is more than just a prescribed weight. You must meet the following standards if you are doing the WOD as Rx'd. Make every rep count! When you cheat or shortcut your form/range of motion who do you cheat? Answer: yourself. When you skimp on form/reps to be able to put a faster time up on the board who do you impress? Answer: Nobody.
Work as hard as you a capable of working, do the best that you can do and be proud of your effort. As I have said in the past - first place or dead stinking last makes no difference if you gave 100%. Thanks for your hard work!
Movement Standards:
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.
Ball slams - arms must be fully extended with elbows locked out at the top of the movement on every rep.
We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
- Arnold Schwarzenegger
Today's off the wall fact that probably means nothing to anyone is:
In Nebraska, It is illegal for bar owners to sell beer unless they are simultaneously brewing a kettle of soup.
We are working on ideas for another Paleo Challenge. Post you comments, thoughts, ideas on CF864 Facebook. Are you in?
BE STRONG!
Jay and Janice
Post your workout on CrossFit 864 and check out Paleo 864 on Facebook
AMRAP - 20 minutes:
7 Barbell Thrusters (115/75)
7 Ball Slams (M 40-50/W 20-30)
Run 200 meters
Rx'd is more than just a prescribed weight. You must meet the following standards if you are doing the WOD as Rx'd. Make every rep count! When you cheat or shortcut your form/range of motion who do you cheat? Answer: yourself. When you skimp on form/reps to be able to put a faster time up on the board who do you impress? Answer: Nobody.
Work as hard as you a capable of working, do the best that you can do and be proud of your effort. As I have said in the past - first place or dead stinking last makes no difference if you gave 100%. Thanks for your hard work!
Movement Standards:
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.
Ball slams - arms must be fully extended with elbows locked out at the top of the movement on every rep.
We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6
"Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength."
- Arnold Schwarzenegger
Today's off the wall fact that probably means nothing to anyone is:
In Nebraska, It is illegal for bar owners to sell beer unless they are simultaneously brewing a kettle of soup.
We are working on ideas for another Paleo Challenge. Post you comments, thoughts, ideas on CF864 Facebook. Are you in?
BE STRONG!
Jay and Janice
Monday, October 18, 2010
Tuesday October 19, 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.
Warm-up. Range of motion. Skill work
WOD - AFAP
10 Rounds for time:
15 Deadlifts (135/95)
15 Push-ups (CrossFit style - release hands from floor on each rep)
Hydrate - Stretch - Foam Roller - Refuel (EAT!)
For the LORD gives wisdom, and from his mouth come knowledge and understanding.
He holds victory in store for the upright, he is a shield to those whose walk is blameless, for he guards the course of the just and protects the way of his faithful ones.
-Proverbs 2:6-8
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways.
-James 1:5-8
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
Customs officials have dogs that are trained to distinguish between Cuban cigars and all other cigars.
BE STRONG!
Jay and Janice
Post your time on CrossFit 864 Facebook.
Warm-up. Range of motion. Skill work
WOD - AFAP
10 Rounds for time:
15 Deadlifts (135/95)
15 Push-ups (CrossFit style - release hands from floor on each rep)
Hydrate - Stretch - Foam Roller - Refuel (EAT!)
For the LORD gives wisdom, and from his mouth come knowledge and understanding.
He holds victory in store for the upright, he is a shield to those whose walk is blameless, for he guards the course of the just and protects the way of his faithful ones.
-Proverbs 2:6-8
If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him. But let him ask in faith, with no doubting, for the one who doubts is like a wave of the sea that is driven and tossed by the wind. For that person must not suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways.
-James 1:5-8
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
Customs officials have dogs that are trained to distinguish between Cuban cigars and all other cigars.
BE STRONG!
Jay and Janice
Sunday, October 17, 2010
Monday October 18, 2010
CrossFit 864 WOD
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Warm-up / Range of motion work / Skill work (double-unders)
"Kettlebell Complex"
Complete the following using the same kettlebell. Select a weight that will challenge you but will allow you to mantain good form on all exercises. Remember the importance of FROM - Full Range of Motion. Remember to utilize hip power on the kettlebell swings and to fully lock out on the overhead press and proper depth on the squat (crease of the hip below the knee. this is where you get the benefit of the squat - anything less is a partial squat) If you are just starting to squat and are physically unable to get to that depth then spend some extra time working on your flexibility each day.
Complete a total of 9 rounds
5 - One arm kettlebell swings (right arm)
5 - One arm strict overhead press (right arm)
5 - Front squats holding kbell in rack position (right arm)
Rotate kettlebell to the left side and complete the same reps.
Every 3rd round stop and complete one minute of jump rope. Jump rope after round 3, 6 and 9
-Christopher Columbus (From his journal)
Today's off the wall fact that probably means nothing to anyone is:
The term "bank teller" originated in the wake of the 1929 stock market crash, when banks began hiring low-paid workers to "tell" throngs of frantic depositors that their money was gone.
Check out CrossFit 864 and Paleo 864 on Facebook. Post your time/weight KB.
Get signed up on the board at the gym for the Body Fat Test at CF864 if you are interested.
http://www.bodyfattest.com/
BE STRONG!
Jay and Janice
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Warm-up / Range of motion work / Skill work (double-unders)
"Kettlebell Complex"
Complete the following using the same kettlebell. Select a weight that will challenge you but will allow you to mantain good form on all exercises. Remember the importance of FROM - Full Range of Motion. Remember to utilize hip power on the kettlebell swings and to fully lock out on the overhead press and proper depth on the squat (crease of the hip below the knee. this is where you get the benefit of the squat - anything less is a partial squat) If you are just starting to squat and are physically unable to get to that depth then spend some extra time working on your flexibility each day.
Complete a total of 9 rounds
5 - One arm kettlebell swings (right arm)
5 - One arm strict overhead press (right arm)
5 - Front squats holding kbell in rack position (right arm)
Rotate kettlebell to the left side and complete the same reps.
Every 3rd round stop and complete one minute of jump rope. Jump rope after round 3, 6 and 9
Abdominal strength - spend 5 minutes on your choice of abdominal work.
Hydrate - Stretch - Refuel
So look at Apollos and me as mere servants of Christ who have been put in charge of explaining God’s mysteries. Now, a person who is put in charge as a manager must be faithful. As for me, it matters very little how I might be evaluated by you or by any human authority. I don’t even trust my own judgment on this point. My conscience is clear, but that doesn’t prove I’m right. It is the Lord himself who will examine me and decide. So don’t make judgments about anyone ahead of time—before the Lord returns. For he will bring our darkest secrets to light and will reveal our private motives. Then God will give to each one whatever praise is due. 1Corinthians 4:1-5
"It was Lord who put into my mind (I could feel His hand upon me) that fact that it would be possible to sail from here to the Indies. All who heard of my project rejected it with laughter, ridiculing me. There is no question that the inspiration was from the Holy Spirit, because He comforted me with rays of marvelous inspiration from the Holy Scriptures."-Christopher Columbus (From his journal)
Today's off the wall fact that probably means nothing to anyone is:
The term "bank teller" originated in the wake of the 1929 stock market crash, when banks began hiring low-paid workers to "tell" throngs of frantic depositors that their money was gone.
Check out CrossFit 864 and Paleo 864 on Facebook. Post your time/weight KB.
Get signed up on the board at the gym for the Body Fat Test at CF864 if you are interested.
http://www.bodyfattest.com/
BE STRONG!
Jay and Janice
Saturday, October 16, 2010
Sunday October 17, 2010
CrossFit 864 - Rest Day
Enjoy the beautiful Sunday in the South!
“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”
- Psalm 19:14
The principle is competing against yourself. It’s about improvement, about being better than you were the day [or year] before.
-Steve Young
Today's off the wall fact that probably means nothing to anyone is:
The World's Largest Mcdonalds Is Located On I-44 At Vinita, Oklahoma. It Goes From One Side Of The Interstate To The Other, Passing Over The Interstate
http://en.wikipedia.org/wiki/McDonald's_(Will_Rogers_Turnpike)
BE STRONG!
Jay and Janice
Enjoy the beautiful Sunday in the South!
“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”
- Psalm 19:14
The principle is competing against yourself. It’s about improvement, about being better than you were the day [or year] before.
-Steve Young
Today's off the wall fact that probably means nothing to anyone is:
The World's Largest Mcdonalds Is Located On I-44 At Vinita, Oklahoma. It Goes From One Side Of The Interstate To The Other, Passing Over The Interstate
http://en.wikipedia.org/wiki/McDonald's_(Will_Rogers_Turnpike)
BE STRONG!
Jay and Janice
Friday, October 15, 2010
Saturday October 16, 2010
CrossFit 864 - 8:30a.m.
TEAM WORKOUT
Show up and get your Saturday kicked off in a strong, CF864 rockin' kind of way!
"Not everyone who says to me, 'Lord, Lord,' will enter the kingdom of heaven, but only he who does the will of my Father who is in heaven. Many will say to me on that day, 'Lord, Lord, did we not prophesy in your name, and in your name drive out demons and perform many miracles?' Then I will tell them plainly, 'I never knew you. Away from me, you evildoers!'
-Matthew 7:21-23
Honesty is never seen sitting astride the fence.
-Lemuel K. Washburn
Today's off the wall fact that probably means nothing to anyone is:
The sound of E.T. walking was made by someone squishing her hands in jelly.
Check out CrossFit 864 Facebook and Paleo 864 Facebook where you can post Paleo recipes, questions, comments, etc.
BE STRONG!
Jay and Janice
TEAM WORKOUT
Show up and get your Saturday kicked off in a strong, CF864 rockin' kind of way!
"Not everyone who says to me, 'Lord, Lord,' will enter the kingdom of heaven, but only he who does the will of my Father who is in heaven. Many will say to me on that day, 'Lord, Lord, did we not prophesy in your name, and in your name drive out demons and perform many miracles?' Then I will tell them plainly, 'I never knew you. Away from me, you evildoers!'
-Matthew 7:21-23
Honesty is never seen sitting astride the fence.
-Lemuel K. Washburn
Today's off the wall fact that probably means nothing to anyone is:
The sound of E.T. walking was made by someone squishing her hands in jelly.
Check out CrossFit 864 Facebook and Paleo 864 Facebook where you can post Paleo recipes, questions, comments, etc.
BE STRONG!
Jay and Janice
Thursday, October 14, 2010
Friday October 15, 2010
CrossFit 864-WOD 4:15p.m./5:15p.m./6:15p.m.
Today's off the wall fact that probably means nothing to anyone is:
The word "set" has more definitions than any other word in the English language.
BE STRONG!
Jay and Janice
"Tabata" Alternate the following exercises:
Ball Slams / Abmat Sit-ups
1 minute rest
Box Jumps / Flutter Kicks
"I am the vine; you are the branches. If a man remains in me and I in him, he will bear much fruit; apart from me you can do nothing. If anyone does not remain in me, he is like a branch that is thrown away and withers; such branches are picked up, thrown into the fire and burned. If you remain in me and my words remain in you, ask whatever you wish, and it will be given you. -John 15:5-7
Far and away the best prize that life has to offer is the chance to work hard at work worth doing. -Theodore RooseveltToday's off the wall fact that probably means nothing to anyone is:
The word "set" has more definitions than any other word in the English language.
BE STRONG!
Jay and Janice
Wednesday, October 13, 2010
Thursday October 14, 2010
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up posted on the whiteboard - cycle through "The Bear Complex" with PVC
Check out the video of todays WOD.
http://www.youtube.com/watch?v=0WOP9J7QPwI
"THE BEAR COMPLEX"
7 Sets of the following sequence equal 1 round:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds to load up.
There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD.
To start - the bar starts on the ground and will be cleaned into the rack position to do the front squat. you complete the cycle of exercises (listed above) 7 times for each round.
You will decide the starting weight, but each round it will get progressively heavier. For instance, round one, you may want to start at 135 lbs and by round 5 finish at 185 lbs. CHALLENGE yourself in this WOD - If you go too light, it will seem easy and you will not get very much out of this workout. If you misjudge and select a weight that is too heavy and have to drop weight, thats ok.
1-NO RESTING ON THE GROUND (even to re-grip) during each round
2-Power Cleans starts at the ground and finishes standing with full hip extension
3-Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
4-The squats have to go BELOW parallel
5-Presses finish with lockout overhead, Push Jerks are acceptable
6-Combining Front Squat and Push Press (i.e. Thrusters) is acceptable
Hydrate. Stretch. Refuel
Great verse that I have to remind myself of each day especially the last part!
"Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life? 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 6:25-27, 33-34
I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr
Today's off the wall fact that probably means nothing to anyone is:
The mask used by Michael Myers in the original "Halloween" was a Captain Kirk mask painted white.
Check out the question on CrossFit 864 Facebook about the blog and let us know please. Also, let us know if you are planning on being part of the next Paleo Challenge. Do you fill your body full of junk now and expect amazing results? Are you happy with your results?
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up posted on the whiteboard - cycle through "The Bear Complex" with PVC
Check out the video of todays WOD.
http://www.youtube.com/watch?v=0WOP9J7QPwI
"THE BEAR COMPLEX"
7 Sets of the following sequence equal 1 round:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
5 Rounds with rest between rounds to load up.
There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD.
To start - the bar starts on the ground and will be cleaned into the rack position to do the front squat. you complete the cycle of exercises (listed above) 7 times for each round.
You will decide the starting weight, but each round it will get progressively heavier. For instance, round one, you may want to start at 135 lbs and by round 5 finish at 185 lbs. CHALLENGE yourself in this WOD - If you go too light, it will seem easy and you will not get very much out of this workout. If you misjudge and select a weight that is too heavy and have to drop weight, thats ok.
1-NO RESTING ON THE GROUND (even to re-grip) during each round
2-Power Cleans starts at the ground and finishes standing with full hip extension
3-Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
4-The squats have to go BELOW parallel
5-Presses finish with lockout overhead, Push Jerks are acceptable
6-Combining Front Squat and Push Press (i.e. Thrusters) is acceptable
Hydrate. Stretch. Refuel
Great verse that I have to remind myself of each day especially the last part!
"Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more important than food, and the body more important than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Who of you by worrying can add a single hour to his life? 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 6:25-27, 33-34
I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr
Today's off the wall fact that probably means nothing to anyone is:
The mask used by Michael Myers in the original "Halloween" was a Captain Kirk mask painted white.
Check out the question on CrossFit 864 Facebook about the blog and let us know please. Also, let us know if you are planning on being part of the next Paleo Challenge. Do you fill your body full of junk now and expect amazing results? Are you happy with your results?
BE STRONG!
Jay and Janice
Tuesday, October 12, 2010
Wednesday October 13, 2010
CrossFit 864 - WOD 5:15a.m. / 9:00a.m.
Run / Prowler / Sled
"I am the Alpha and the Omega," says the Lord God, "who is, and who was, and who is to come, the Almighty."
-Revelation 1:8
Veni, Vedi, Vici (I came, I saw, I conquered)
- Julius Caesar
Today's off the wall fact that probably means nothing to anyone is:
If a statue in the park of a person on a horse has both front legs in The air, the person died in battle. If the horse has one front leg in The air the person died as a result of wounds received in battle. If the Horse has all four legs on the ground, the person died of natural causes.
Thanks to all of you that post your numbers each day on CrossFit 864 Facebook! We appreciate you keeping it going and being proud of your hard work whether you were first or last! It's all about you doing your best!
I see the following saying in a lot of CF boxes "check your ego at the door"....if you think that you always have to be first then you are going to have a rude awakening when you realize that you are not. Just work hard and do your best. We all have limitations and areas that we are good in and areas that we can improve in so be thankful for what you can do.
BE STRONG!
Jay and Janice
Run / Prowler / Sled
"I am the Alpha and the Omega," says the Lord God, "who is, and who was, and who is to come, the Almighty."
-Revelation 1:8
Veni, Vedi, Vici (I came, I saw, I conquered)
- Julius Caesar
Today's off the wall fact that probably means nothing to anyone is:
If a statue in the park of a person on a horse has both front legs in The air, the person died in battle. If the horse has one front leg in The air the person died as a result of wounds received in battle. If the Horse has all four legs on the ground, the person died of natural causes.
Thanks to all of you that post your numbers each day on CrossFit 864 Facebook! We appreciate you keeping it going and being proud of your hard work whether you were first or last! It's all about you doing your best!
I see the following saying in a lot of CF boxes "check your ego at the door"....if you think that you always have to be first then you are going to have a rude awakening when you realize that you are not. Just work hard and do your best. We all have limitations and areas that we are good in and areas that we can improve in so be thankful for what you can do.
BE STRONG!
Jay and Janice
Monday, October 11, 2010
Tuesday October 12,2010
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
21-15-9 for time:
No one whose hope is in you will ever be put to shame, but they will be put to shame who are treacherous without excuse. Show me your ways, O LORD, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long. Remember, O LORD, your great mercy and love, for they are from of old. Remember not the sins of my youth and my rebellious ways; according to your love remember me, for you are good, O LORD. Good and upright is the LORD; therefore he instructs sinners in his ways. He guides the humble in what is right and teaches them his way. All the ways of the LORD are loving and faithful for those who keep the demands of his covenant.
-Psalm 25:2-10
A true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Douglas McArthur
Today's off the wall fact that probably means nothing to anyone is:
Q is the only letter in the alphabet that does not appear in the name of any of the United States.
We will have the registration forms in the gym on Tuesday for the Clinton Downtown Association 5k Run/Walk on Saturday October 30, 2010 at 9:00a.m. www.sportoften.com
Janice will start a training program in November for the upcoming CrossFit 864 Half Marathon. Train for this and do something that you thought you would never do. Yes you can do it! Let Gunny know if you are interested.
Sign up for the body fast test at CF864 on October 30, 2010. Sign up on the board in the box. www.bodyfattest.com
We are planning on another Paleo Challenge in the near future. Many of you have told us that you felt so much more accountable during the last one. We are looking at ways to make this practical for all of you and help you understand the importance of nutrition in your overall healthy lifestyle. Post your comments on CrossFit Facebook and let us know how many of you are interested. We are going to kick it off either way just curious about who all is interested. If you are looking for results and not interested in changing your eating habits then you can expect limited results. You decide.
If you don't do it - you wouldn't understand!
-CrossFit 864
BE STRONG!
Jay and Janice
Warm up posted on the board - start when you arrive.
WOD21-15-9 for time:
SDHP (115/75)
Kettlebell Swing (M 2 pood/W 1 pood)
Ball Slams (M 40-50/W 25-30)
Remember the importance of "Full Range of Motion" on all reps. If you are not sure just ask. Also, if you lose count during a WOD the next number is always one...not 21.
Stretch - Range of Motion work (bands, hanging from pull-up bar, squat stretch, etc.)
In you I trust, O my God. Do not let me be put to shame, nor let my enemies triumph over me.No one whose hope is in you will ever be put to shame, but they will be put to shame who are treacherous without excuse. Show me your ways, O LORD, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long. Remember, O LORD, your great mercy and love, for they are from of old. Remember not the sins of my youth and my rebellious ways; according to your love remember me, for you are good, O LORD. Good and upright is the LORD; therefore he instructs sinners in his ways. He guides the humble in what is right and teaches them his way. All the ways of the LORD are loving and faithful for those who keep the demands of his covenant.
-Psalm 25:2-10
A true leader has the confidence to stand alone, the courage to make tough decisions, and the compassion to listen to the needs of others. He does not set out to be a leader, but becomes one by the equality of his actions and the integrity of his intent.
-Douglas McArthur
Today's off the wall fact that probably means nothing to anyone is:
Q is the only letter in the alphabet that does not appear in the name of any of the United States.
We will have the registration forms in the gym on Tuesday for the Clinton Downtown Association 5k Run/Walk on Saturday October 30, 2010 at 9:00a.m. www.sportoften.com
Janice will start a training program in November for the upcoming CrossFit 864 Half Marathon. Train for this and do something that you thought you would never do. Yes you can do it! Let Gunny know if you are interested.
Sign up for the body fast test at CF864 on October 30, 2010. Sign up on the board in the box. www.bodyfattest.com
We are planning on another Paleo Challenge in the near future. Many of you have told us that you felt so much more accountable during the last one. We are looking at ways to make this practical for all of you and help you understand the importance of nutrition in your overall healthy lifestyle. Post your comments on CrossFit Facebook and let us know how many of you are interested. We are going to kick it off either way just curious about who all is interested. If you are looking for results and not interested in changing your eating habits then you can expect limited results. You decide.
If you don't do it - you wouldn't understand!
-CrossFit 864
BE STRONG!
Jay and Janice
Sunday, October 10, 2010
Monday October 11, 2010
CrossFit 864 WOD "No Whining Zone"
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your workout on CrossFit 864 Facebook
Warm up posted on the white board - make sure that you include pvc/light weight thrusters
Complete as many rounds as possible in 20 minutes:
5 Strict pull-ups (dead hang with no kip)
5 One arm Dbell/Kbell thrusters - 5 reps each side. (M 45/W25)
5 Burpees
Alternate the following between each round:
100 meter sprint
Bear crawl - 1 length of gym
Roatate as follows -
After round 1 - sprint
After round 2 - bear crawl
Hydrate - Stretch - Refuel (EAT!)
“Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man's heart, but it is the LORD's purpose that prevails.”
- Proverbs 19:20-21
War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.
-John Stewart Mill
Today's off the wall fact that probably means nothing to anyone is:
A 'Jiffy' Is An Actual Unit Of Time For 1/100Th Of A Second.
Gilbert Newton Lewis (1875–1946) proposed a unit of time called the "jiffy" which was equal to the time it takes light to travel one centimetre (approximately 33.3564 picoseconds) "I'll be back in a jiffy" from this it has acquired a number of more precise applications for short, very short, or extremely short periods of time. Known since the 18th century, the word's origin is unclear.
www.bodyfattest.com
Get signed up if you are interested in having your body fat tested.
BE STRONG!
Jay and Janice
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your workout on CrossFit 864 Facebook
Warm up posted on the white board - make sure that you include pvc/light weight thrusters
Complete as many rounds as possible in 20 minutes:
5 Strict pull-ups (dead hang with no kip)
5 One arm Dbell/Kbell thrusters - 5 reps each side. (M 45/W25)
5 Burpees
Alternate the following between each round:
100 meter sprint
Bear crawl - 1 length of gym
Roatate as follows -
After round 1 - sprint
After round 2 - bear crawl
Hydrate - Stretch - Refuel (EAT!)
“Listen to advice and accept instruction, and in the end you will be wise. Many are the plans in a man's heart, but it is the LORD's purpose that prevails.”
- Proverbs 19:20-21
War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself.
-John Stewart Mill
Today's off the wall fact that probably means nothing to anyone is:
A 'Jiffy' Is An Actual Unit Of Time For 1/100Th Of A Second.
Gilbert Newton Lewis (1875–1946) proposed a unit of time called the "jiffy" which was equal to the time it takes light to travel one centimetre (approximately 33.3564 picoseconds) "I'll be back in a jiffy" from this it has acquired a number of more precise applications for short, very short, or extremely short periods of time. Known since the 18th century, the word's origin is unclear.
www.bodyfattest.com
Get signed up if you are interested in having your body fat tested.
BE STRONG!
Jay and Janice
Friday, October 8, 2010
Saturday October 9, 2010
CF 864 - 8:30a.m.
WOD - Team workout
“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses," declares the LORD, "that I am God.”
- Isaiah 43:11-12
In war there is no substitute for victory.
-General Douglas MacArthur
Today's off the wall fact that probably means nothing to anyone is:
Despite His Great Scientific And Artistic Achievement, Leonardo Davinci Was Most Proud Of His Ability To Bend Iron With His Bare Hands.
BE STRONG!
Jay and Janice
WOD - Team workout
“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses," declares the LORD, "that I am God.”
- Isaiah 43:11-12
In war there is no substitute for victory.
-General Douglas MacArthur
Today's off the wall fact that probably means nothing to anyone is:
Despite His Great Scientific And Artistic Achievement, Leonardo Davinci Was Most Proud Of His Ability To Bend Iron With His Bare Hands.
BE STRONG!
Jay and Janice
Thursday, October 7, 2010
Friday October 8, 2010
CF 864 - 4:15p.m./5:15p.m./6:15p.m.
For time:
150 Push Ups - CrossFit style (hand release on each rep)
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 meter sprint must be completed.
Post times and number of penalties on the whiteboard/CrossFit 864 Facebook.
Rx'd = release hands from floor on every rep.
Challenge for the Beast - wear your weighted vest with at least 20 pounds loaded in it.
You, therefore, have no excuse, you who pass judgment on someone else, for at whatever point you judge the other, you are condemning yourself, because you who pass judgment do the same things. Now we know that God's judgment against those who do such things is based on truth. So when you, a mere man, pass judgment on them and yet do the same things, do you think you will escape God's judgment?
-Romans 2:1-3
From time to time, the tree of liberty must be watered with the blood of tyrants and patriots.
-Thomas Jefferson
Today's off the wall fact that probably means nothing to anyone is:
1 in 8 Americans has worked at a McDonalds restaurant.
The Paleo Solution by Robb Wolf
http://www.amazon.com/dp/0982565844?tag=paleofoodcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=0982565844&adid=0ZYEM6EYT0XXJDK6V8WM&
Paleo Recipes:
http://paleodietlifestyle.com/paleo-diet-recipes/
How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner, faster recovery after workouts? Do you know the importance of the Post WOD meal? Have you had more than one cheat more so far this week?
BE STRONG!
Jay and Janice
For time:
150 Push Ups - CrossFit style (hand release on each rep)
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 meter sprint must be completed.
Post times and number of penalties on the whiteboard/CrossFit 864 Facebook.
Rx'd = release hands from floor on every rep.
Challenge for the Beast - wear your weighted vest with at least 20 pounds loaded in it.
You, therefore, have no excuse, you who pass judgment on someone else, for at whatever point you judge the other, you are condemning yourself, because you who pass judgment do the same things. Now we know that God's judgment against those who do such things is based on truth. So when you, a mere man, pass judgment on them and yet do the same things, do you think you will escape God's judgment?
-Romans 2:1-3
From time to time, the tree of liberty must be watered with the blood of tyrants and patriots.
-Thomas Jefferson
Today's off the wall fact that probably means nothing to anyone is:
1 in 8 Americans has worked at a McDonalds restaurant.
The Paleo Solution by Robb Wolf
http://www.amazon.com/dp/0982565844?tag=paleofoodcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=0982565844&adid=0ZYEM6EYT0XXJDK6V8WM&
Paleo Recipes:
http://paleodietlifestyle.com/paleo-diet-recipes/
How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner, faster recovery after workouts? Do you know the importance of the Post WOD meal? Have you had more than one cheat more so far this week?
BE STRONG!
Jay and Janice
Wednesday, October 6, 2010
Thursday October 7, 2010
CrossFit 864
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound push press, 10 reps
10 kettlebell swings, 10 reps (CF style for Rx'd)
10 box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Movement standards for Rx'd - remember Rx'd is more than just the amount of weight used. Make every rep count! If you cheat - you only cheat yourself. Who will you impress? Yourself? Go strong and go hard guys!
Push press - Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
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.
My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:1-6
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
The Term, "It's All Fun And Games Until Someone Loses An Eye" Is From Ancient Rome. The Only Rule During Wrestling Matches Was, "No Eye Gouging." Everything Else Was Allowed, But The Only Way To Be Disqualified Was To Poke Someone's Eye Out.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound push press, 10 reps
10 kettlebell swings, 10 reps (CF style for Rx'd)
10 box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Movement standards for Rx'd - remember Rx'd is more than just the amount of weight used. Make every rep count! If you cheat - you only cheat yourself. Who will you impress? Yourself? Go strong and go hard guys!
Push press - Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
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.
My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:1-6
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
The Term, "It's All Fun And Games Until Someone Loses An Eye" Is From Ancient Rome. The Only Rule During Wrestling Matches Was, "No Eye Gouging." Everything Else Was Allowed, But The Only Way To Be Disqualified Was To Poke Someone's Eye Out.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Tuesday, October 5, 2010
Wednesday October 6, 2010
CrossFit 864 - 5:15a.m. / 9:00a.m.
Post your workout on CrossFit 864 Facebook
Turkish Get up - Warm up
As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell
Switch hands as needed - Keep the total number of reps left and right even.
Even though it's a warm up post your total number on the board.
AHAP - as heavy as possible
25-15-10-5
Ball Slams
Wall Ball
Rx'd = For guys 30 pounds or heavier on balls slams / girls 20-30
Wall ball - guys 18-20 pound med ball / girls 14 plus
Finish with - Not for time.
Abdominal strength - 100 reps of 4 count flutter kicks.
I know that you are going to ask 2 questions - whats a 4 count and why didn't you just say 400? So here's the answer to both - 100 (4) count "sounds" a lot easier and less intimidating than 400! And here's a little sample of the count.
And it goes something like this.....one, two, three, four - two, two, three, four - three, two, three, four...etc. Sound off for Gunny like you are at Parris Island when you count these off. Count them loud if it helps you keep track. Remember, if you lose count during a workout the next number is always one not 99!
“Seek the LORD while he may be found; call on him while he is near.”
- Isaiah 55:6
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins
Today's off the wall fact that probably means nothing to anyone is:
The WD In WD40 Means Water Displacement.
Remember this is your CrossFit! You are part of a small dedicated group of like minded athletes striving to be the best that you can be. I did not say being the best...I said being the best that YOU can be. For many of us there may be a very wide gap between where you finish the WOD and where the next guy or girl finishes. You might be the strongest and fastest athlete in the box or you could be at the other end of the scale and just getting started. The cool thing is "it doesn't matter" as long as you are doing the best that you can do. Keep pushing!
Look for an opportunity today to pass along a word of encouragement or motivation to someone. It goes a long way because you never know what the person next to you might be dealing with.
Dont forget to sign up on the board if you plan on having your body fat tested.
Have a great day ya'll!
BE STRONG!
Jay and Janice
Post your workout on CrossFit 864 Facebook
Turkish Get up - Warm up
As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell
Switch hands as needed - Keep the total number of reps left and right even.
Even though it's a warm up post your total number on the board.
AHAP - as heavy as possible
25-15-10-5
Ball Slams
Wall Ball
Rx'd = For guys 30 pounds or heavier on balls slams / girls 20-30
Wall ball - guys 18-20 pound med ball / girls 14 plus
Finish with - Not for time.
Abdominal strength - 100 reps of 4 count flutter kicks.
I know that you are going to ask 2 questions - whats a 4 count and why didn't you just say 400? So here's the answer to both - 100 (4) count "sounds" a lot easier and less intimidating than 400! And here's a little sample of the count.
And it goes something like this.....one, two, three, four - two, two, three, four - three, two, three, four...etc. Sound off for Gunny like you are at Parris Island when you count these off. Count them loud if it helps you keep track. Remember, if you lose count during a workout the next number is always one not 99!
“Seek the LORD while he may be found; call on him while he is near.”
- Isaiah 55:6
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins
Today's off the wall fact that probably means nothing to anyone is:
The WD In WD40 Means Water Displacement.
Remember this is your CrossFit! You are part of a small dedicated group of like minded athletes striving to be the best that you can be. I did not say being the best...I said being the best that YOU can be. For many of us there may be a very wide gap between where you finish the WOD and where the next guy or girl finishes. You might be the strongest and fastest athlete in the box or you could be at the other end of the scale and just getting started. The cool thing is "it doesn't matter" as long as you are doing the best that you can do. Keep pushing!
Look for an opportunity today to pass along a word of encouragement or motivation to someone. It goes a long way because you never know what the person next to you might be dealing with.
Dont forget to sign up on the board if you plan on having your body fat tested.
Have a great day ya'll!
BE STRONG!
Jay and Janice
Monday, October 4, 2010
Tuesday October 5, 2010
CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by October 3rd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
WOD - For time
"Running Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
200 meter sprint between each round
*If you cant do DU's then complete single-unders x 2
Don’t brag about tomorrow, since you don’t know what the day will bring.
The prudent see danger and take refuge, but the simple keep going and suffer for it.
-Proverbs 27:1,12
If a man does his best, what else is there?
-General George S. Patton
Today's off the wall fact that probably means nothing to anyone is:
Gatorade Was Named After The University Of Florida Gators
Incredible job by all of you that turned out on Monday and hammered through "Body Farmer" in a CF 864 kind of way! You guys were AWESOME! Proud of you for knowing that you were heading into a tough workout and you showed up with your game face on ready to "DO WORK"
If you cherry picked on Monday and skipped it because it looked tough....well, I'm not even going to get into to that. Very proud of the true CrossFitters that LOVE a challenge! That's what this stuff is all about "random and constantly varied" that's why it works so well, right?
Post your time on CrossFit 864 Facebook.
What are the things in your life that you are thankful for today?
Do your best! That's all that any of us can do.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by October 3rd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
WOD - For time
"Running Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
200 meter sprint between each round
*If you cant do DU's then complete single-unders x 2
Don’t brag about tomorrow, since you don’t know what the day will bring.
The prudent see danger and take refuge, but the simple keep going and suffer for it.
-Proverbs 27:1,12
If a man does his best, what else is there?
-General George S. Patton
Today's off the wall fact that probably means nothing to anyone is:
Gatorade Was Named After The University Of Florida Gators
Incredible job by all of you that turned out on Monday and hammered through "Body Farmer" in a CF 864 kind of way! You guys were AWESOME! Proud of you for knowing that you were heading into a tough workout and you showed up with your game face on ready to "DO WORK"
If you cherry picked on Monday and skipped it because it looked tough....well, I'm not even going to get into to that. Very proud of the true CrossFitters that LOVE a challenge! That's what this stuff is all about "random and constantly varied" that's why it works so well, right?
Post your time on CrossFit 864 Facebook.
What are the things in your life that you are thankful for today?
Do your best! That's all that any of us can do.
BE STRONG!
Jay and Janice
Sunday, October 3, 2010
Monday October 4,2010
CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Begin your warm up when you arrive.
WOD for time:
"Body Farmer"
800M Farmer's Carry (2 x KB/DB)
100 Pull-ups
200 Push-ups
300 Squats
800M Farmer's Carry
Challenge WOD for the "Beast" in the box!
Complete all reps un-partitioned with 20# vest and 2-70 pound Kbell or Dbell (Farmers walk)
Just in case you did not notice - this is a SEALFIT revision of the CrossFit Hero Workout "Murph" incorporating a 800 meter farmers walk at the beginning and end instead of a 1 mile run at the beginning and end. By the way, this was only a portion of the SF WOD for that day.
This workout is in memory of Navy Lieutenant (SEAL) Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Hydrate - Stretch - Refuel
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
-Matthew 7:13-14
No legacy is so rich as honesty
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Begin your warm up when you arrive.
WOD for time:
"Body Farmer"
800M Farmer's Carry (2 x KB/DB)
100 Pull-ups
200 Push-ups
300 Squats
800M Farmer's Carry
Challenge WOD for the "Beast" in the box!
Complete all reps un-partitioned with 20# vest and 2-70 pound Kbell or Dbell (Farmers walk)
Just in case you did not notice - this is a SEALFIT revision of the CrossFit Hero Workout "Murph" incorporating a 800 meter farmers walk at the beginning and end instead of a 1 mile run at the beginning and end. By the way, this was only a portion of the SF WOD for that day.
This workout is in memory of Navy Lieutenant (SEAL) Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Hydrate - Stretch - Refuel
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
-Matthew 7:13-14
No legacy is so rich as honesty
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Saturday, October 2, 2010
Sunday October 3, 2010
CrossFit 864 - Rest day
Hope that all of you are enjoying the weekend and the awesome weather that we are having!
Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22
And whenever you stand praying, forgive, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25
For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.
-Matthew 6:14-15
Once you learn to quit, it becomes a habit.
- Vince lombardi
Today's off the wall fact that probably means nothing to anyone is:
No Word In The English Language Rhymes With Month, Orange, Silver, And Purple.
We look forward to seeing you on Monday!
BE STRONG!
Jay and Janice
Hope that all of you are enjoying the weekend and the awesome weather that we are having!
Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22
And whenever you stand praying, forgive, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25
For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.
-Matthew 6:14-15
Once you learn to quit, it becomes a habit.
- Vince lombardi
Today's off the wall fact that probably means nothing to anyone is:
No Word In The English Language Rhymes With Month, Orange, Silver, And Purple.
We look forward to seeing you on Monday!
BE STRONG!
Jay and Janice
Friday, October 1, 2010
Saturday October 2, 2010
CrossFit 864 - Team Workout at 8:30a.m.
Reminder - Yard Sale at CF864 this morning. Everyone welcome to set up a table.
Check out CrossFit 864 on Facebook.
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
- Matthew 5:11-12
Most of the shadows of this life are caused by our standing in our own sunshine.
-Ralph Waldo Emerson
Today's off the wall fact that probably means nothing to anyone is:
At Birth A Panda Is Smaller Than A Mouse And Weighs About Four Ounces.
BE STRONG!
Jay and Janice
Reminder - Yard Sale at CF864 this morning. Everyone welcome to set up a table.
Check out CrossFit 864 on Facebook.
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
- Matthew 5:11-12
Most of the shadows of this life are caused by our standing in our own sunshine.
-Ralph Waldo Emerson
Today's off the wall fact that probably means nothing to anyone is:
At Birth A Panda Is Smaller Than A Mouse And Weighs About Four Ounces.
BE STRONG!
Jay and Janice
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