CrossFit 864 - Today's Schedule:
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
21-15-9 reps of:
Kettlebell Swings (53/35)
SDHP (95/65)
Box Jumps (24/20)
“You are forgiving and good, O Lord, abounding in love to all who call to you.”
- Psalm 86:5
"Far better it is to dare mighty things, to win glorious triumphs, even though checkered by failure . . . than to rank with those poor spirits who neither enjoy much nor suffer much, because they live in a grey twilight that knows not victory nor defeat."
-Theodore Roosevelt
We are going down on Sunday (February 7) to check out the CrossFit Garage Games in Woodstock, Georgia. Let us know if you are interested. Check with us for details. Some of you have already indicated that you plan on going.
http://garagegames2010.crossfitgarage.com/
Looking forward to a great week of CrossFitting! New PR's and Crushing any weakness that you have.
BE STRONG! 2010
Janice and Jay
Sunday, January 31, 2010
Saturday, January 30, 2010
Sunday January 31, 2010
CrossFit 864 - REST DAY
“Be completely humble and gentle; be patient, bearing with one another in love.”
- Ephesians 4:2
The real glory is being knocked to your knees and then coming back. That's real glory.
-Vince Lombardi
Have a great Sunday. Get a little extra rest if possible. Enjoy a lot of family time.
Look forward to seeing you on Monday!
Thanks,
Janice and Jay
BE STRONG! 2010
“Be completely humble and gentle; be patient, bearing with one another in love.”
- Ephesians 4:2
The real glory is being knocked to your knees and then coming back. That's real glory.
-Vince Lombardi
Have a great Sunday. Get a little extra rest if possible. Enjoy a lot of family time.
Look forward to seeing you on Monday!
Thanks,
Janice and Jay
BE STRONG! 2010
Saturday January 30, 2010
CrossFit864 - Saturday update
Everyone is being encouraged not to be on the roads this morning unless it is absolutely necessary so we will not have a Saturday workout. Ice on the roadways can be very unpredictable so we do not want to take any chances. Have a great day.... stay warm and stay safe!
Spend a little time stretching today. If you need to do a workout at home this morning here is one that you can do:
For time -
50 burpees
50 sit-ups
Everyone is being encouraged not to be on the roads this morning unless it is absolutely necessary so we will not have a Saturday workout. Ice on the roadways can be very unpredictable so we do not want to take any chances. Have a great day.... stay warm and stay safe!
Spend a little time stretching today. If you need to do a workout at home this morning here is one that you can do:
For time -
50 burpees
50 sit-ups
Friday, January 29, 2010
Saturday January 30, 2010
CrossFit 864 - 8:30a.m.
"TEAM WOD"
In the event of inclement weather on Saturday morning we will not open. We do not want to take any chances on the roads...it's not worth the risk. We will decide by 7:00a.m. Saturday and post it on the blog. Check it before heading to CF864.
For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves, in whom we have redemption, the forgiveness of sins. He is the image of the invisible God, the firstborn over all creation.
Colossians 1:13-15
He who asks a question may be a fool for five minutes, but he who never asks a question remains a fool forever.
- Tom Connelly
http://paleofood.com/
Recipe: "Spaghetti Squash & Meat Sauce"
If you thought following a Primal diet meant you had to give up good ol’ pasta and meat sauce, think again, because this recipe is good enough to fool even the kids!
For the “spaghetti”:
1 spaghetti squash
pinch of salt
For the sauce:
1 lb of ground beef
1 large can of tomato paste
2 cans of water
1 cup fresh mushrooms
1 clove of minced fresh garlic
1-2 tbsp fresh oregano
1-2 tbsp fresh basil
In a large pan, heat oil and add garlic and beef. Cook until beef turns brown. Add remaining ingredients, bring to a simmer and cook for 35 minutes, stirring occasionally.
While the sauce is simmering, cut the spaghetti squash in half. Place cut side up, covered with plastic wrap in a microwave safe dish for 10 minutes. Remove from microwave, and let sit, covered, for at least 5 minutes. To create the “spaghetti,” rake a fork over the spaghetti squash until you have essentially emptied the shell.
Heap spaghetti into a bowl (the noodles are typically a bit more watery than traditional noodles and can get a bit sloppy on a plate!), and top with marinara sauce the way you would with the good ol’ fashioned Italian dish!
BE STRONG!2010
Janice and Jay
"TEAM WOD"
In the event of inclement weather on Saturday morning we will not open. We do not want to take any chances on the roads...it's not worth the risk. We will decide by 7:00a.m. Saturday and post it on the blog. Check it before heading to CF864.
For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves, in whom we have redemption, the forgiveness of sins. He is the image of the invisible God, the firstborn over all creation.
Colossians 1:13-15
He who asks a question may be a fool for five minutes, but he who never asks a question remains a fool forever.
- Tom Connelly
http://paleofood.com/
Recipe: "Spaghetti Squash & Meat Sauce"
If you thought following a Primal diet meant you had to give up good ol’ pasta and meat sauce, think again, because this recipe is good enough to fool even the kids!
For the “spaghetti”:
1 spaghetti squash
pinch of salt
For the sauce:
1 lb of ground beef
1 large can of tomato paste
2 cans of water
1 cup fresh mushrooms
1 clove of minced fresh garlic
1-2 tbsp fresh oregano
1-2 tbsp fresh basil
In a large pan, heat oil and add garlic and beef. Cook until beef turns brown. Add remaining ingredients, bring to a simmer and cook for 35 minutes, stirring occasionally.
While the sauce is simmering, cut the spaghetti squash in half. Place cut side up, covered with plastic wrap in a microwave safe dish for 10 minutes. Remove from microwave, and let sit, covered, for at least 5 minutes. To create the “spaghetti,” rake a fork over the spaghetti squash until you have essentially emptied the shell.
Heap spaghetti into a bowl (the noodles are typically a bit more watery than traditional noodles and can get a bit sloppy on a plate!), and top with marinara sauce the way you would with the good ol’ fashioned Italian dish!
BE STRONG!2010
Janice and Jay
Thursday, January 28, 2010
Friday January 29, 2010
CrossFit 864 - Today's Schedule:
4:15p.m./5:15p.m./6:15p.m.
WOD - "Alternating Tabata"
#1
Kettlebell Swings (35/53)
Burpees
20 seconds of swings, 10 second rest, 20 seconds of burpees - 8 of each exercise.
#2
Squats
Mountain Climbers
20 seconds of squats, 10 second rest, 20 seconds of mountain climbers - 8 of each exercise.
Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you."
-Deuteronomy 31:6
All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.
-Winston Churchill
Really good job on the Curtis P workout today guys! That was a tough one...Curtis never makes any new friends at CF 864 and usually leaves a lot of folks hurting when he leaves. Remember, the things that don't kill you only make you stronger! If real fitness is earned then you earned some today.
BE STRONG! 2010
Janice and Jay
4:15p.m./5:15p.m./6:15p.m.
WOD - "Alternating Tabata"
#1
Kettlebell Swings (35/53)
Burpees
20 seconds of swings, 10 second rest, 20 seconds of burpees - 8 of each exercise.
#2
Squats
Mountain Climbers
20 seconds of squats, 10 second rest, 20 seconds of mountain climbers - 8 of each exercise.
Be strong and courageous. Do not be afraid or terrified because of them, for the LORD your God goes with you; he will never leave you nor forsake you."
-Deuteronomy 31:6
All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.
-Winston Churchill
Really good job on the Curtis P workout today guys! That was a tough one...Curtis never makes any new friends at CF 864 and usually leaves a lot of folks hurting when he leaves. Remember, the things that don't kill you only make you stronger! If real fitness is earned then you earned some today.
BE STRONG! 2010
Janice and Jay
Wednesday, January 27, 2010
Thursday January 28, 2010
CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
5 rounds for time:
7 - Curtis P's (65/95)
15 - Kettlebell Swings (35/53)
20 - Jumping Squats
“For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.”
- Ephesians 6:12-13
Achievement is largely the product of steadily raising one's levels of aspiration and expectation.
- Jack Nicklaus, American Golfer
Do you want to be a better CrossFitter? Take a few minutes to read the following.
10 Ways to be a better CrossFitter!
January 26, 2010
This was inspired by Lisbeth Darsh from CrossFit Watertown and CrossFit South Bay CrossFit OTM and other CF Affiliates.
1. I will promise to do my best. My best will vary from day to day. From hour to Hour. From minute to minute but in that minute I will do the very best that I can.
2. Anything that opposes me is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition I would be weak. I will identify my weakness and once I have identified it I will crush it.
3. If I can run I run. If I have to walk I walk. When I am forced to crawl I crawl and then I rest and live to fight another day.
4. I fear no man but I fear my workout. If I don't fear my workout it isn't hard enough.
5. I may puke. I may cry. But I will not quit. I will not even consider quitting. Ever.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn.
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and person.
8. I understand the value of the push-up, the pull-up, the sit-up, the squat and the deadlift. Just as there are a million ways to make chicken so too are there a million ways to squat, sit-up, pull-up, push-up and deadlift.
9. I will give everything I have and then I will find more within myself.
10. I don't complain. Complaining is for crybabies. There are 11,232 babies born in the U.S. everyday. I will leave the crying to them and I will soldier on.
List #2
1. Have fun – Whether it be in CrossFit or your favorite sport or hanging out with your friends and family make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CrossFit for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose, scream and yell.
2. Show up on time – Actually show up a little early and leave late, you can learn so much from watching others train and discussing training ideas with each other. Stretch and get rid of all that junk in your lower back, shoulders and knees. Showing up late will only cheat you out of a sufficient warm-up and it disrupts the group. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have three options, cheer on the class that is finishing, start warming up and working on skills, or work on your strategy for the wod that you are about to tackle.
3. Don’t whine – Nobody wants to hear it! It’s ok to hurt and cry, but whining is just wasted energy that could be better spent getting another rep. I know you all hate running and burpees, or you don’t want to get blisters on your hands, or the bar hurts your back during squats, but that is what you signed-up for. We are trying to make you CrossFit, not comfortable. So come in, get excited about how miserable the WOD is going to be and knock it out. Then feel good about yourself because you accomplished more in one workout than 99% of your friends accomplish in a weeks worth of workouts.
4. Give it all – This is something that usually takes people a while to grasp in CrossFit. We are asking you to leave every ounce of energy on the floor. Your puddle of sweat or that nauseous feeling you have is what we are looking for. Remember INTENSITY = RESULTS. The weights don’t matter, the times don’t matter all that matters is how hard you worked. You are the only one who knows how hard you are pushing, but if you leave the gym and feel like you didn't exhaust yourself in the WOD you didn't go hard enough. CrossFit is about pushing yourself through uncomfortable and into the miserable every single day. You have to dig deep inside and accept the fact that it’s gonna hurt but it’s gonna make you better. Remember, anyone can ride an elliptical trainer for 20 minutes (call it a workout) and still be smiling when they are finished and have little results to show for their effort (or lack of) is that what you want?
5. Listen to your CrossFit coach – We are here for you! We have no other purpose in this gym other than making you better. So when we tell you a rep doesn't count, it’s not because we don’t like you, it’s because we want you to reach your potential. If we tell you that you need a day off, you probably need a day off. The way we as coaches judge our success is not by the number of clients in the gym, but by the number of clients getting better each day and reaching their potential and breaking PR's. We are your resources and tools for getting better, if we don’t know the answer we will find it and get back to you. Listen to us, because we have your best interest in mind. If we tell you that form is important and that incomplete reps are worthless and don't count it is because we want you to become a better CrossFitter. Ask if you are not sure.
6. Fail sometimes (from CrossFit South Bay, they said it perfect) – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish. You have to fail to get better!
7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little starch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. Some of you complain of low energy levels, but when asked what you ate you said nothing. You have to eat if you want to have energy. If Paleo is not for you, start cutting out the processed foods and try to eat foods with less processing. That is a great start, but you have to feed your body if you want it to work! Don't complain about poor results when you fill your body full of trash all day and expect miracles to happen - they don't happen!
8. Count it – We recommend that you keep a log of your workouts for a reason. If you don’t know what you did last time how do you know if you are getting better or not. You don’t. It makes a difference if you were able to do 12 push-ups before going to your knees, because next time your goal should be 13 or more. You can use a good old fashioned notebook, it works well. But keep good detailed records, by doing that you have a measure for your success, you are not just guessing that you are getting better you have mathematical data. This goes for eating as well. By keeping a food journal you can see why you are feeling certain ways on certain days. If you feel sleepy on Wednesdays after lunch and you always eat a pizza on Wednesday you might see a pattern and something you can change….think about it, write about it..and the count it. When you log your workout, make a note describing the movement. No CrossFitter should ever walk into a gym and see deadlifts as part of the workout and ask "is that the thing where you just pick it up off the floor?" This shows that you have very little interest in what you are doing.
9. Be nice and open-minded – As a community as a whole, CrossFitters are very quick to judge others based on their workout routines and the way they eat. I would urge you to be more open-minded and listen to the things people are doing that are different from the way you are doing them. Yes we believe that CrossFit is the best fitness routine out there, but if I were to find something different I would do that because we are always looking to get better. So don’t scoff at others because they weren't able do 200 squats today, encourage them to do their best. Maybe they went on a walk or spent an hour in the gym, invite them to try CrossFit and be open-minded about trying their routine. What’s that saying? “Different Strokes for Different Folks.” We are all different and different things work for different people remember that. People are more likely to accept CrossFit or your way of thinking if you are willing to listen to their way of thinking. We believe that CrossFit is the most challenging program that will yield incredible results.
10. Get involved – CrossFit is a worldwide community. Each CrossFit has its own little community that are in turn part of the larger community. One of the best things about CrossFit is that it’s more than just a workout, we are a community. We blog with each other, have social events and will hopefully be assembling teams to compete in things around town, 5K runs, mud runs, etc. Our Team Workouts on Saturdays are so much fun because we can all sit around afterwards and talk about how hard it was. Get involved and stay involved it will make your CrossFit experience that much more rewarding. Support your CrossFit gym and your fellow CrossFitters. Take pride in what you are doing and let everyone know that CrossFit is about looking forward to some crazy breath taking wods and experiencing real fitness together.
We are glad that you are part of the CF864 community. You ROCK!
Have a great day.
BE STRONG! 2010
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
5 rounds for time:
7 - Curtis P's (65/95)
15 - Kettlebell Swings (35/53)
20 - Jumping Squats
“For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.”
- Ephesians 6:12-13
Achievement is largely the product of steadily raising one's levels of aspiration and expectation.
- Jack Nicklaus, American Golfer
Do you want to be a better CrossFitter? Take a few minutes to read the following.
10 Ways to be a better CrossFitter!
January 26, 2010
This was inspired by Lisbeth Darsh from CrossFit Watertown and CrossFit South Bay CrossFit OTM and other CF Affiliates.
1. I will promise to do my best. My best will vary from day to day. From hour to Hour. From minute to minute but in that minute I will do the very best that I can.
2. Anything that opposes me is my friend. Anything that opposes me is actually helping me to become stronger. If I had no opposition I would be weak. I will identify my weakness and once I have identified it I will crush it.
3. If I can run I run. If I have to walk I walk. When I am forced to crawl I crawl and then I rest and live to fight another day.
4. I fear no man but I fear my workout. If I don't fear my workout it isn't hard enough.
5. I may puke. I may cry. But I will not quit. I will not even consider quitting. Ever.
6. I never cheat. There is no honor in cheating. What joy can there be in a victory I did not earn.
7. The workout missed is the opportunity missed. I will not cheat myself out of the opportunity to become a better athlete and person.
8. I understand the value of the push-up, the pull-up, the sit-up, the squat and the deadlift. Just as there are a million ways to make chicken so too are there a million ways to squat, sit-up, pull-up, push-up and deadlift.
9. I will give everything I have and then I will find more within myself.
10. I don't complain. Complaining is for crybabies. There are 11,232 babies born in the U.S. everyday. I will leave the crying to them and I will soldier on.
List #2
1. Have fun – Whether it be in CrossFit or your favorite sport or hanging out with your friends and family make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CrossFit for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose, scream and yell.
2. Show up on time – Actually show up a little early and leave late, you can learn so much from watching others train and discussing training ideas with each other. Stretch and get rid of all that junk in your lower back, shoulders and knees. Showing up late will only cheat you out of a sufficient warm-up and it disrupts the group. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have three options, cheer on the class that is finishing, start warming up and working on skills, or work on your strategy for the wod that you are about to tackle.
3. Don’t whine – Nobody wants to hear it! It’s ok to hurt and cry, but whining is just wasted energy that could be better spent getting another rep. I know you all hate running and burpees, or you don’t want to get blisters on your hands, or the bar hurts your back during squats, but that is what you signed-up for. We are trying to make you CrossFit, not comfortable. So come in, get excited about how miserable the WOD is going to be and knock it out. Then feel good about yourself because you accomplished more in one workout than 99% of your friends accomplish in a weeks worth of workouts.
4. Give it all – This is something that usually takes people a while to grasp in CrossFit. We are asking you to leave every ounce of energy on the floor. Your puddle of sweat or that nauseous feeling you have is what we are looking for. Remember INTENSITY = RESULTS. The weights don’t matter, the times don’t matter all that matters is how hard you worked. You are the only one who knows how hard you are pushing, but if you leave the gym and feel like you didn't exhaust yourself in the WOD you didn't go hard enough. CrossFit is about pushing yourself through uncomfortable and into the miserable every single day. You have to dig deep inside and accept the fact that it’s gonna hurt but it’s gonna make you better. Remember, anyone can ride an elliptical trainer for 20 minutes (call it a workout) and still be smiling when they are finished and have little results to show for their effort (or lack of) is that what you want?
5. Listen to your CrossFit coach – We are here for you! We have no other purpose in this gym other than making you better. So when we tell you a rep doesn't count, it’s not because we don’t like you, it’s because we want you to reach your potential. If we tell you that you need a day off, you probably need a day off. The way we as coaches judge our success is not by the number of clients in the gym, but by the number of clients getting better each day and reaching their potential and breaking PR's. We are your resources and tools for getting better, if we don’t know the answer we will find it and get back to you. Listen to us, because we have your best interest in mind. If we tell you that form is important and that incomplete reps are worthless and don't count it is because we want you to become a better CrossFitter. Ask if you are not sure.
6. Fail sometimes (from CrossFit South Bay, they said it perfect) – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish. You have to fail to get better!
7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little starch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. Some of you complain of low energy levels, but when asked what you ate you said nothing. You have to eat if you want to have energy. If Paleo is not for you, start cutting out the processed foods and try to eat foods with less processing. That is a great start, but you have to feed your body if you want it to work! Don't complain about poor results when you fill your body full of trash all day and expect miracles to happen - they don't happen!
8. Count it – We recommend that you keep a log of your workouts for a reason. If you don’t know what you did last time how do you know if you are getting better or not. You don’t. It makes a difference if you were able to do 12 push-ups before going to your knees, because next time your goal should be 13 or more. You can use a good old fashioned notebook, it works well. But keep good detailed records, by doing that you have a measure for your success, you are not just guessing that you are getting better you have mathematical data. This goes for eating as well. By keeping a food journal you can see why you are feeling certain ways on certain days. If you feel sleepy on Wednesdays after lunch and you always eat a pizza on Wednesday you might see a pattern and something you can change….think about it, write about it..and the count it. When you log your workout, make a note describing the movement. No CrossFitter should ever walk into a gym and see deadlifts as part of the workout and ask "is that the thing where you just pick it up off the floor?" This shows that you have very little interest in what you are doing.
9. Be nice and open-minded – As a community as a whole, CrossFitters are very quick to judge others based on their workout routines and the way they eat. I would urge you to be more open-minded and listen to the things people are doing that are different from the way you are doing them. Yes we believe that CrossFit is the best fitness routine out there, but if I were to find something different I would do that because we are always looking to get better. So don’t scoff at others because they weren't able do 200 squats today, encourage them to do their best. Maybe they went on a walk or spent an hour in the gym, invite them to try CrossFit and be open-minded about trying their routine. What’s that saying? “Different Strokes for Different Folks.” We are all different and different things work for different people remember that. People are more likely to accept CrossFit or your way of thinking if you are willing to listen to their way of thinking. We believe that CrossFit is the most challenging program that will yield incredible results.
10. Get involved – CrossFit is a worldwide community. Each CrossFit has its own little community that are in turn part of the larger community. One of the best things about CrossFit is that it’s more than just a workout, we are a community. We blog with each other, have social events and will hopefully be assembling teams to compete in things around town, 5K runs, mud runs, etc. Our Team Workouts on Saturdays are so much fun because we can all sit around afterwards and talk about how hard it was. Get involved and stay involved it will make your CrossFit experience that much more rewarding. Support your CrossFit gym and your fellow CrossFitters. Take pride in what you are doing and let everyone know that CrossFit is about looking forward to some crazy breath taking wods and experiencing real fitness together.
We are glad that you are part of the CF864 community. You ROCK!
Have a great day.
BE STRONG! 2010
Janice and Jay
Tuesday, January 26, 2010
Wednesday January 27, 2010
CrossFit 864 - Today's Schedule: 5:15a.m./9:00a.m.
Strength
Shoulder Press - 5,5,5,5,5
Push Press - 3,3,3,3,3
Stretch/Hydrate
Skill work - target a weak area.
“Humble yourselves before the Lord, and he will lift you up.”
- James 4:10
"Humility is to make a right estimate of one's self."
-Charles H. Spurgeon
Humility is not thinking less of yourself, it's thinking of yourself less.
-Rick Warren
There were a lot of great efforts on "Diane" today! Everyone seemed to do well on the deadlifts but the handstand push-ups were a killer and really slowed your overall wod time. This is a good exercise that you can work on when you get to the gym early or when you have a little time to hang around after the main wod. I see some of you working on handstand holds and this is a great way to build your strength and get used to being in the handstand position long enough to complete the amount of reps needed. Good job!
How is your Paleo going?
Paleo Curried Pork Chops with Oranges
Recipe:
4 pork chops, trimmed of all visible fat and pounded slightly
1 T olive oil
1/2 Cup Chicken broth (low sodium)
1-2 tsp. orange zest
2 T agave nectar
black pepper
garlic powder
1/2 tsp. curry powder
1 large orange, peeled, and each slice cut in half
2 tsp arrowroot powder
1 T cold water
2 T fresh parsley or chives, chopped
16 oz spinach greens
2 cloves garlic, minced
Trim pork chops, and season with garlic powder and black pepper. In a skillet, with olive oil, over medium heat, brown pork chops on both sides. When pork chops are nicely browned, transfer them to a baking dish. In the same skillet, quickly deglaze the pan with chicken broth. Add orange zest and curry powder. Pour sauce over pork chops, cover with foil, and bake for about 30-40 minutes at 350 degrees. About 5 minutes before pork chops are done, saute spinach in olive oil and garlic. When pork chops are done, remove them to a plate. Pour the remaining liquid from the baking dish, back into a skillet. Mix arrowroot powder with cold water and slowly whisk into the skillet to make a sauce. Bring to a low boil, when mixture starts to thicken, add oranges. Reduce heat and add parsley. Place pork chops on a bed of sauteed spinach and pour orange sauce over the top!
There is no room for weakness and failure is NOT an option!
Have a great day.
BE STRONG! 2010
Janice and Jay
Strength
Shoulder Press - 5,5,5,5,5
Push Press - 3,3,3,3,3
Stretch/Hydrate
Skill work - target a weak area.
“Humble yourselves before the Lord, and he will lift you up.”
- James 4:10
"Humility is to make a right estimate of one's self."
-Charles H. Spurgeon
Humility is not thinking less of yourself, it's thinking of yourself less.
-Rick Warren
There were a lot of great efforts on "Diane" today! Everyone seemed to do well on the deadlifts but the handstand push-ups were a killer and really slowed your overall wod time. This is a good exercise that you can work on when you get to the gym early or when you have a little time to hang around after the main wod. I see some of you working on handstand holds and this is a great way to build your strength and get used to being in the handstand position long enough to complete the amount of reps needed. Good job!
How is your Paleo going?
Paleo Curried Pork Chops with Oranges
Recipe:
4 pork chops, trimmed of all visible fat and pounded slightly
1 T olive oil
1/2 Cup Chicken broth (low sodium)
1-2 tsp. orange zest
2 T agave nectar
black pepper
garlic powder
1/2 tsp. curry powder
1 large orange, peeled, and each slice cut in half
2 tsp arrowroot powder
1 T cold water
2 T fresh parsley or chives, chopped
16 oz spinach greens
2 cloves garlic, minced
Trim pork chops, and season with garlic powder and black pepper. In a skillet, with olive oil, over medium heat, brown pork chops on both sides. When pork chops are nicely browned, transfer them to a baking dish. In the same skillet, quickly deglaze the pan with chicken broth. Add orange zest and curry powder. Pour sauce over pork chops, cover with foil, and bake for about 30-40 minutes at 350 degrees. About 5 minutes before pork chops are done, saute spinach in olive oil and garlic. When pork chops are done, remove them to a plate. Pour the remaining liquid from the baking dish, back into a skillet. Mix arrowroot powder with cold water and slowly whisk into the skillet to make a sauce. Bring to a low boil, when mixture starts to thicken, add oranges. Reduce heat and add parsley. Place pork chops on a bed of sauteed spinach and pour orange sauce over the top!
There is no room for weakness and failure is NOT an option!
Have a great day.
BE STRONG! 2010
Janice and Jay
Monday, January 25, 2010
Tuesday January 26, 2010
CrossFit 864 - Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Diane"
21-15-9 rep for time:
Deadlift - 225 lbs.
Handstand Push-Ups
3-2-1-Go!
Handstand Push-Up Variations
http://www.youtube.com/watch?v=SnZs-Ld3U_c
“Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
- Philippians 4:8
Keep your fears to yourself, but share your courage with others.
– Robert Louis Stevenson, 1850-1895
Don't try this until the Paleo Challenge is over.
http://www.youtube.com/watch?v=OaC3TDOTzkQ
Have a great day...
BE STRONG 2010!
Janice and Jay
"Diane"
21-15-9 rep for time:
Deadlift - 225 lbs.
Handstand Push-Ups
3-2-1-Go!
Handstand Push-Up Variations
http://www.youtube.com/watch?v=SnZs-Ld3U_c
“Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
- Philippians 4:8
Keep your fears to yourself, but share your courage with others.
– Robert Louis Stevenson, 1850-1895
Don't try this until the Paleo Challenge is over.
http://www.youtube.com/watch?v=OaC3TDOTzkQ
Have a great day...
BE STRONG 2010!
Janice and Jay
Sunday, January 24, 2010
Monday January 25, 2010
CrossFit864 - Today's Schedule:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Complete 50 reps of the following for time:
Rx'd =
"Filthy Fifty"
Jumping Pull-Ups
Box Jumps - 24 inch box
Walking Lunges - 50 Steps
Push Press - 45 lbs.
Back Extensions
Kettlebell Swing - 1 pood
Knees to Elbows
Wallball Shots - 20 lb. medicine ball
Burpees
Double Unders
“[Doing Good to All] Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted.”
- Galatians 6:1
One thing you can't recycle is wasted time.
– Source Unknown
Look forward to seeing you Monday. Come prepared to take on "Filthy Fifty" aka "Chuck Norris" aka "Dirty Fifty"...it just might have a new name when you finish!
BE STRONG! 2010
Janice and Jay
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Complete 50 reps of the following for time:
Rx'd =
"Filthy Fifty"
Jumping Pull-Ups
Box Jumps - 24 inch box
Walking Lunges - 50 Steps
Push Press - 45 lbs.
Back Extensions
Kettlebell Swing - 1 pood
Knees to Elbows
Wallball Shots - 20 lb. medicine ball
Burpees
Double Unders
“[Doing Good to All] Brothers, if someone is caught in a sin, you who are spiritual should restore him gently. But watch yourself, or you also may be tempted.”
- Galatians 6:1
One thing you can't recycle is wasted time.
– Source Unknown
Look forward to seeing you Monday. Come prepared to take on "Filthy Fifty" aka "Chuck Norris" aka "Dirty Fifty"...it just might have a new name when you finish!
BE STRONG! 2010
Janice and Jay
Friday, January 22, 2010
Saturday January 23, 2010
CrossFit 864 - 8:30a.m.
The only hi-tech mobile body fat testing lab on the planet will be at CrossFit 864 today.
Reminder - you will need your swim suit if you are having your body fat tested.
TEAM WOD
“[Ask, Seek, Knock] "Ask and it will be given to you; seek and you will find; knock and the door will be opened to you. For everyone who asks receives; he who seeks finds; and to him who knocks, the door will be opened.”
- Matthew 7:7-8
It's nice to be the best, but not when being the best brings out the worst in you.
- Rodney Dangerfield
Looking forward to a great weekend!
BE STRONG! 2010
Janice and Jay
Thursday, January 21, 2010
January 22, 2010
CrossFit 864 - Today's Schedule:
4:15p.m./5:15p.m./6:15p.m.
Warm up / Range of Motion
4 rounds of:
1 minute of air squats
30 seconds of rest
1 minute of push-ups
30 seconds of rest
1 minute of sit-ups
30 seconds of rest
“Do not be deceived: God cannot be mocked. A man reaps what he sows. The one who sows to please his sinful nature, from that nature will reap destruction; the one who sows to please the Spirit, from the Spirit will reap eternal life.”
- Galatians 6:7-8
The thing always happens that you really believe in; and the belief in a thing makes it happen.
- Frank Lloyd Wright, 1869-1959
http://www.youtube.com/watch?v=d56vncB267k
Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised.
-Mark Rippetoe (Barbell Coach / Starting Strength)
BE STRONG! 2010
Janice and Jay
4:15p.m./5:15p.m./6:15p.m.
Warm up / Range of Motion
4 rounds of:
1 minute of air squats
30 seconds of rest
1 minute of push-ups
30 seconds of rest
1 minute of sit-ups
30 seconds of rest
“Do not be deceived: God cannot be mocked. A man reaps what he sows. The one who sows to please his sinful nature, from that nature will reap destruction; the one who sows to please the Spirit, from the Spirit will reap eternal life.”
- Galatians 6:7-8
The thing always happens that you really believe in; and the belief in a thing makes it happen.
- Frank Lloyd Wright, 1869-1959
http://www.youtube.com/watch?v=d56vncB267k
Any idiot can get on a treadmill and watch TV and then take great pride in the fact they've exercised.
-Mark Rippetoe (Barbell Coach / Starting Strength)
BE STRONG! 2010
Janice and Jay
Wednesday, January 20, 2010
Thursday January 21, 2010
CrossFit 864 - Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up / Range of Motion
WOD
5 Rounds for Time:
15 Dbell Clean and Press (45/25)
30 AbMat Sit-Ups
50 Feet Overhead Walking Lunges (45/25 plate)
weight must be locked out overhead - arms not bent.
Stretch and Rehydrate
“[Trials and Temptations] Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.”
- James 1:2-3
Here is a test to find whether your mission on earth is finished: If you're alive it isn't.
-Richard Bach
http://www.nutritiondata.com/
How is your Paleo nutrition today?
http://www.youtube.com/watch?v=E0QiwzjnyIs
Target one of your weak areas after today's wod. Focus on skill work that will help you become a better athlete. Examples - handstand holds/push-ups, L-holds on the rings, double-unders, pull-ups, etc. Work on flexibility drills especially hip mobility drills.
The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.
- Mark Twain
Are you going to work hard today or make excuses?
Failure is not an option
BE STRONG! 2010
Janice and Jay
Warm up / Range of Motion
WOD
5 Rounds for Time:
15 Dbell Clean and Press (45/25)
30 AbMat Sit-Ups
50 Feet Overhead Walking Lunges (45/25 plate)
weight must be locked out overhead - arms not bent.
Stretch and Rehydrate
“[Trials and Temptations] Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance.”
- James 1:2-3
Here is a test to find whether your mission on earth is finished: If you're alive it isn't.
-Richard Bach
http://www.nutritiondata.com/
How is your Paleo nutrition today?
http://www.youtube.com/watch?v=E0QiwzjnyIs
Target one of your weak areas after today's wod. Focus on skill work that will help you become a better athlete. Examples - handstand holds/push-ups, L-holds on the rings, double-unders, pull-ups, etc. Work on flexibility drills especially hip mobility drills.
The only way to keep your health is to eat what you don't want, drink what you don't like, and do what you'd rather not.
- Mark Twain
Are you going to work hard today or make excuses?
Failure is not an option
BE STRONG! 2010
Janice and Jay
Tuesday, January 19, 2010
Wednesday January 20, 2010
CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.
Deadlift
5-5-5-5-5
then:
Metcon
Farmers Walk - 50 Feet
10 Burpees
Farmers Walk - 50 Feet
9 Burpees
Continue until you reach 1 Burpeee
“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
- Matthew 7:12
The difference between an optimist and a pessimist is that an optimist thinks this is the best possible world. A pessimist fears that this is true.
-Unknown
Poor form in the gym is caused by insufficient yelling.
Mark Rippetoe - Barbell Coach
Make some noise!
Hope that your day was a great one! There was a lot of hard work on the 21-15-9 wod today! Big Hoo-rah to all of you and to the guys that pushed beyond rx'd and wore their weighted vest and grabbed the biggest kbells/dbells in the gym! Hard, Fast and Brutal.
How is the Paleo Challenge going for you?
Reminder - If you plan on having your body fat tested this Saturday at CF864 you need to get signed up on the board.
BE STRONG! 2010
Janice and Jay
Deadlift
5-5-5-5-5
then:
Metcon
Farmers Walk - 50 Feet
10 Burpees
Farmers Walk - 50 Feet
9 Burpees
Continue until you reach 1 Burpeee
“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
- Matthew 7:12
The difference between an optimist and a pessimist is that an optimist thinks this is the best possible world. A pessimist fears that this is true.
-Unknown
Poor form in the gym is caused by insufficient yelling.
Mark Rippetoe - Barbell Coach
Make some noise!
Hope that your day was a great one! There was a lot of hard work on the 21-15-9 wod today! Big Hoo-rah to all of you and to the guys that pushed beyond rx'd and wore their weighted vest and grabbed the biggest kbells/dbells in the gym! Hard, Fast and Brutal.
How is the Paleo Challenge going for you?
Reminder - If you plan on having your body fat tested this Saturday at CF864 you need to get signed up on the board.
BE STRONG! 2010
Janice and Jay
Monday, January 18, 2010
Tuesday January 19, 2010
CF 864 - Today's schedule
5:15a.m/9:15a.m./4:15p.m./5:15p.m./6:15p.m.
For time 21-15-9 reps of:
Kettlebell Swings (53/35)
Pull-Ups
200 Meter Run - Between each round
“No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.”
- 1 Corinthians 10:13
You can determine how confident people are by listening to what they don't say about themselves.
-Brian G. Jett
Intensity is the key to today's WOD! On 21-15-9 formats you should push hard and try to rest as little as possible during the workout.
Hope your week is off to a great start! Let us know how you are doing on your Paleo and where you are on reaching your new goals and breaking PR's. 2010 is your year to be stronger, faster and leaner!
If you plan on having your body fat tested please sign up today or as soon as possible. This is open to anyone that is interested not just CF864.
BE STRONG! 2010
Janice and Jay
5:15a.m/9:15a.m./4:15p.m./5:15p.m./6:15p.m.
For time 21-15-9 reps of:
Kettlebell Swings (53/35)
Pull-Ups
200 Meter Run - Between each round
“No temptation has seized you except what is common to man. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can stand up under it.”
- 1 Corinthians 10:13
You can determine how confident people are by listening to what they don't say about themselves.
-Brian G. Jett
Intensity is the key to today's WOD! On 21-15-9 formats you should push hard and try to rest as little as possible during the workout.
Hope your week is off to a great start! Let us know how you are doing on your Paleo and where you are on reaching your new goals and breaking PR's. 2010 is your year to be stronger, faster and leaner!
If you plan on having your body fat tested please sign up today or as soon as possible. This is open to anyone that is interested not just CF864.
BE STRONG! 2010
Janice and Jay
Sunday, January 17, 2010
Monday, January 18, 2010
CrossFit 864 - Today's Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Kelly"
Five Rounds for Time:
Run 400 meters
30 Box Jumps - 24 inch Box
30 Wall Ball Shots - 20 Pound Ball
“Do everything without complaining or arguing, so that you may become blameless and pure, children of God without fault in a crooked and depraved generation, in which you shine like stars in the universe as you hold out the word of life—in order that I may boast on the day of Christ that I did not run or labor for nothing.”
- Philippians 2:14-16
Genius is one percent inspiration and ninety-nine percent perspiration.
- Thomas Edison
Get signed up if you plan on having your body fat tested on Saturday, January 23 at CrossFit 864. The list is on the board at the gym.
There is no such thing as “firming and toning.” There is only stronger and weaker.
-Mark Rippetoe
See you Monday...
BE STRONG! 2010
Janice and Jay
"Kelly"
Five Rounds for Time:
Run 400 meters
30 Box Jumps - 24 inch Box
30 Wall Ball Shots - 20 Pound Ball
“Do everything without complaining or arguing, so that you may become blameless and pure, children of God without fault in a crooked and depraved generation, in which you shine like stars in the universe as you hold out the word of life—in order that I may boast on the day of Christ that I did not run or labor for nothing.”
- Philippians 2:14-16
Genius is one percent inspiration and ninety-nine percent perspiration.
- Thomas Edison
Get signed up if you plan on having your body fat tested on Saturday, January 23 at CrossFit 864. The list is on the board at the gym.
There is no such thing as “firming and toning.” There is only stronger and weaker.
-Mark Rippetoe
See you Monday...
BE STRONG! 2010
Janice and Jay
Saturday, January 16, 2010
Sunday, January 17, 2010
CrossFit 864 - Rest Day
Have a great Sunday! Hope that you get plenty of family time in today!
“[Life by the Spirit] So I say, live by the Spirit, and you will not gratify the desires of the sinful nature.”
- Galatians 5:16
Grace is God giving us what we do not deserve and mercy is God not giving us what we do deserve.
-Author Unknown
-Author Unknown
Paleo Challenge kicks off Monday!
BE STRONG! 2010
Janice and Jay
Friday, January 15, 2010
Saturday, January 16, 2010
CrossFit 864 - 8:30a.m.
"TEAM WOD"
“[The Children of Abraham] To the Jews who had believed him, Jesus said, "If you hold to my teaching, you are really my disciples. Then you will know the truth, and the truth will set you free.”
- John 8:31-32
The man who removes a mountain begins by carrying away small stones.
-Chinese Proverb
Great job to all of you that pushed through "R-21" today! Proud that all of you worked so hard in honor of Trooper Mark Coates...Thanks!
How's your Paleo going? Ready to kick-off on Monday? This week should have been a great time to get prepared and started eating Paleo, finding new recipes and getting rid of some junk in the kitchen cabinet (Uhhh, yea those Oreos!) Please be patient and understand that you will see results over the next 30 days and you have a lot of support all around you. We hope to get something up and running that all of you can post recipes, ideas, questions, etc. on regarding not only your nutrition but also training issues.
http://paleokits.bigcartel.com/
It has been a great week! Hope to see you for the team workout Saturday morning. Hoo-yah!
BE STRONG 2010!
Janice and Jay
"TEAM WOD"
“[The Children of Abraham] To the Jews who had believed him, Jesus said, "If you hold to my teaching, you are really my disciples. Then you will know the truth, and the truth will set you free.”
- John 8:31-32
The man who removes a mountain begins by carrying away small stones.
-Chinese Proverb
Great job to all of you that pushed through "R-21" today! Proud that all of you worked so hard in honor of Trooper Mark Coates...Thanks!
How's your Paleo going? Ready to kick-off on Monday? This week should have been a great time to get prepared and started eating Paleo, finding new recipes and getting rid of some junk in the kitchen cabinet (Uhhh, yea those Oreos!) Please be patient and understand that you will see results over the next 30 days and you have a lot of support all around you. We hope to get something up and running that all of you can post recipes, ideas, questions, etc. on regarding not only your nutrition but also training issues.
http://paleokits.bigcartel.com/
It has been a great week! Hope to see you for the team workout Saturday morning. Hoo-yah!
BE STRONG 2010!
Janice and Jay
Thursday, January 14, 2010
Friday, January 15, 2010
CrossFit 864 - Today's Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
CrossFit 864's own "Hero Workout" named in honor of Fallen State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today in honor of Mark!
"R-21"
3 Rounds for Time:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar
“If anyone says, "I love God," yet hates his brother, he is a liar. For anyone who does not love his brother, whom he has seen, cannot love God, whom he has not seen. And he has given us this command: Whoever loves God must also love his brother.”
- 1 John 4:20-21
We shall draw from the heart of suffering itself the means of inspiration and survival.
- Sir Winston Churchill
It has been a great week at CrossFit 864! New goals being set every single day and PR's being broken by many of you. Get yourself fired up to do R-21 today! As we get closer to the weekend we are looking forward to a great Saturday morning wod...if you do not come on Saturday mornings you really miss out on a lot of fun and CF 864 camaraderie especially during the team wods.
Remember the people of Haiti in your prayers along with the many from the United States that are on their way to provide support and assistance to this devastated land.
“Them that can, do. Them that can’t, talk about it”
How committed are you? What are your priorities?
CF864 Paleo Challenge kicks off Monday, January 18.
http://cavemanforum.com/index.php?board=7.60
Link to: List of Paleo Foods
http://paleoblocks.blogspot.com/2009/09/good.html
BE STRONG! 2010
Janice and Jay
"You can cry, Just don't act like a baby"
CrossFit 864's own "Hero Workout" named in honor of Fallen State Trooper Mark Coates who was killed in the line of duty. This was our Grand Opening WOD. Give this workout 100% today in honor of Mark!
"R-21"
3 Rounds for Time:
400 meter run
21 chest to bar pull-ups
21 kettlebell swings (m/50-55 w/30-35)
21 burpees
21 toes to bar
“If anyone says, "I love God," yet hates his brother, he is a liar. For anyone who does not love his brother, whom he has seen, cannot love God, whom he has not seen. And he has given us this command: Whoever loves God must also love his brother.”
- 1 John 4:20-21
We shall draw from the heart of suffering itself the means of inspiration and survival.
- Sir Winston Churchill
It has been a great week at CrossFit 864! New goals being set every single day and PR's being broken by many of you. Get yourself fired up to do R-21 today! As we get closer to the weekend we are looking forward to a great Saturday morning wod...if you do not come on Saturday mornings you really miss out on a lot of fun and CF 864 camaraderie especially during the team wods.
Remember the people of Haiti in your prayers along with the many from the United States that are on their way to provide support and assistance to this devastated land.
“Them that can, do. Them that can’t, talk about it”
How committed are you? What are your priorities?
CF864 Paleo Challenge kicks off Monday, January 18.
http://cavemanforum.com/index.php?board=7.60
Link to: List of Paleo Foods
http://paleoblocks.blogspot.com/2009/09/good.html
BE STRONG! 2010
Janice and Jay
"You can cry, Just don't act like a baby"
Wednesday, January 13, 2010
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"WOD"
5 Rounds for time - using the same weight for all 3 exercises
10 - Renegade Rows (25/45) Dbell or Kettlebell (5 each side)
10 - Weighted Step-ups on box
10 - Floor Press
5 minutes of abdominal exercises and stretches - your choice.
http://www.youtube.com/watch?v=M9qkNGGpgVc
“that God was reconciling the world to himself in Christ, not counting men's sins against them. And he has committed to us the message of reconciliation. We are therefore Christ's ambassadors, as though God were making his appeal through us. We implore you on Christ's behalf: Be reconciled to God.”
- 2 Corinthians 5:19-20
If you can dream it, you can do it.
- Walt Disney
How are you doing on Paleo? We have heard about some really good recipes that some of you have found while researching the Paleolithic lifestyle. If you have recipes that you have tried please pass them along to the others that are doing the Paleo Challenge.
Have a great day...See you Thursday.
BE STRONG! 2010
Janice and Jay
Tuesday, January 12, 2010
Wednesday, January 13, 2010
CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.
WOD
Five rounds for time of:
50 Wall-ball shots (20/14 - 10'/8' target)
25 Pull-ups
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.
Matthew 6:19-21
I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.
2 Timothy 4:7-8
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
- Herm Albright, 1876-1944
A lot of great information tonight at the Paleo Nutrition workshop. Thanks to Jay M. for taking the time to share a lot of helpful guidelines that will get us off to a strong start. The Paleo Challenge will actually start next Monday (January 18, 2010) and will run for 30 days. This week we will need to get everyones picture, weight and measurements. The winner will be chosen by before and after photos - check with us on the requirements for the picture so that everyone has the same type/profile before and after photo. Please add your email beside your name on the sign up board In order to receive all of the Paleo information that will be sent out. Be patient and decide how hard you are willing to work to reach your goal. So many of you work very during the wods and then totally blow it when it comes to nutrition and this is such a big part of your overall success. When you fail to see the desired results and you are committed to giving 100% in the gym....then you are trashing all of your hard work by what you eat. This is a great opportunity to change those bad habits and have the support of your CrossFit 864 family behind you/beside you! Give up the junk for a month. Lets do it! Failure is NOT an option!
A Paleo Meal - Family style
http://www.youtube.com/watch?v=KHA6IquDmOY
BE STRONG! 2010
Janice and Jay
WOD
Five rounds for time of:
50 Wall-ball shots (20/14 - 10'/8' target)
25 Pull-ups
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.
Matthew 6:19-21
I have fought the good fight, I have finished the race, I have kept the faith. Now there is in store for me the crown of righteousness, which the Lord, the righteous Judge, will award to me on that day—and not only to me, but also to all who have longed for his appearing.
2 Timothy 4:7-8
A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort.
- Herm Albright, 1876-1944
A lot of great information tonight at the Paleo Nutrition workshop. Thanks to Jay M. for taking the time to share a lot of helpful guidelines that will get us off to a strong start. The Paleo Challenge will actually start next Monday (January 18, 2010) and will run for 30 days. This week we will need to get everyones picture, weight and measurements. The winner will be chosen by before and after photos - check with us on the requirements for the picture so that everyone has the same type/profile before and after photo. Please add your email beside your name on the sign up board In order to receive all of the Paleo information that will be sent out. Be patient and decide how hard you are willing to work to reach your goal. So many of you work very during the wods and then totally blow it when it comes to nutrition and this is such a big part of your overall success. When you fail to see the desired results and you are committed to giving 100% in the gym....then you are trashing all of your hard work by what you eat. This is a great opportunity to change those bad habits and have the support of your CrossFit 864 family behind you/beside you! Give up the junk for a month. Lets do it! Failure is NOT an option!
A Paleo Meal - Family style
http://www.youtube.com/watch?v=KHA6IquDmOY
BE STRONG! 2010
Janice and Jay
Monday, January 11, 2010
CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
WOD - For Time
10/9/8/7/6/5/4/3/2/1 Reps of:
- Kettle Bell Swings (53/35)
-100 Foot Bear Crawls
*With a continuously running clock do 10 KBS and bear crawl 100′ then do 9 KBS and bear crawl 100′, then do 8 KBS and bear crawl 100′, etc.. You should have crawled a total of 1000′ by the end of the WOD.
“In my anguish I cried to the LORD, and he answered by setting me free. The LORD is with me; I will not be afraid. What can man do to me?”
- Psalm 118:5-6
Failure is not the worst thing in the world, The very worst is not to try.
- Unknown
One the most functional of conditioning activities involves the bear crawl. I've found combining bear crawls with stairs to be not only good for the shoulder girdle but humbling for the participant.
-Coach Rut
http://www.youtube.com/watch?v=ORUVgqJLHEU
See you Tuesday...
BE STRONG 2010!
Janice and Jay
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
WOD - For Time
10/9/8/7/6/5/4/3/2/1 Reps of:
- Kettle Bell Swings (53/35)
-100 Foot Bear Crawls
*With a continuously running clock do 10 KBS and bear crawl 100′ then do 9 KBS and bear crawl 100′, then do 8 KBS and bear crawl 100′, etc.. You should have crawled a total of 1000′ by the end of the WOD.
“In my anguish I cried to the LORD, and he answered by setting me free. The LORD is with me; I will not be afraid. What can man do to me?”
- Psalm 118:5-6
Failure is not the worst thing in the world, The very worst is not to try.
- Unknown
One the most functional of conditioning activities involves the bear crawl. I've found combining bear crawls with stairs to be not only good for the shoulder girdle but humbling for the participant.
-Coach Rut
http://www.youtube.com/watch?v=ORUVgqJLHEU
See you Tuesday...
BE STRONG 2010!
Janice and Jay
Sunday, January 10, 2010
Monday, January 11, 2010
CrossFit 864 - Today's Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Today's WOD
AMRAP in 20 minutes:
10 - Turkish Get-Ups (5 right/5 left)
10 - Push-Ups
"What the h*ll is a Turkish Get-Up?" Most likely that is your first question. The TGU can be a serious wake up call if you have been plugging away in the gym, maxing out on the Smith Machine and the leg press, but haven't developed any real functional strength. I file it under the same category as the deadlift.
There's no way around it, if you can deadlift a reasonable amount of weight you are strong. If not, back to the drawing board with you.
Some people tell me that the deadlift, overhead press, etc. aren't the kind of training they do. Well, exactly what kind of training do you do? I train to get stronger. I understand that some prefer to build size and aren't concerned about strength. If that's your bag then that's fine, but why not try to do both?
As I said, I file the TGU and the deadlift under the same heading: How is the TGU like the deadlift?
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
Anyone worth their salt will understand that deadlifting properly and pulling respectable numbers is going to put some meat on your bones. I believe the TGU will accomplish the same thing when properly programmed into your training.
Of course the other side to this is nutrition. We all need to have proper nutritional practices, but if you're a smaller guy like myself, getting big means eating big. This doesn't mean just slamming down everything in sight, but taking in more quality calories is essential.
In addition to the above benefits, if you are doing heavy powerlifting style training, there is a good chance that you are losing some range of motion as you generally sacrifice some mobility in order to gain stability. The Get-Up can help to restore some of that, particularly in the shoulder girdle, which has a tendency to get tight in most people, regardless of profession or activity level.
As I said before, some prefer to pursue the aesthetics and aren't concerned with functional strength. If that is your choice, you want to ensure that you are not sacrificing your health.
I'll often hear people say things such as: "Don't do any cardio while bulking." Well, you're going to bulk your heart straight into a coffin with you wrapped around it if you pursue that type of thinking. Movements like this will promote healthy joints, keep your posture correct, and your primal movement patterns intact, as well as get your heart beating faster and healthier.
Many of the things we do with functional training (particularly kettlebells) flies in the face of conventional wisdom. It is important to learn the rules before you break them, but equally important to think outside the box in order to achieve the best results for yourself and your clients if you are a trainer.
Prior to the popularity of bodybuilding in the 60's and 70's, the average person didn't know what the bench press was. This isn't because the bench press is no good, but prior to this era most men were training for functional strength that could be used in daily tasks.
They would have seen no reason to train lying down. So before the measure of strength became: "How much can you bench?" you were more likely to hear: "How much can you military press?" or "Bent Press?"
In a time before not only the internet, but before wide availability of texts on fitness, young men who wanted to become wrestlers or strongmen had to go down to the local gymnasium in order to learn from the old timers. These were hard men with lines in their faces and hands like leather.
Instead of large, breast like pecs they had broad shoulders and backs forged of steel. Often they would teach the young man the Turkish Get-Up and tell him not to come back until he was able to do it with 100 lbs. At that point they would teach him some new exercises. These weren't commercial gyms where you paid your dues to the tune of twenty-five or fifty bucks a month. In this time you paid your dues with hard work and dedication.
You may think 100 lbs. is a near impossible feat, but I assure you it is not. At 160 lbs. I put up 100 lbs. in the Get-Up. Adam Glass puts up 165 lbs., last I checked. His goal is 250 lbs.
What does that 100 lbs. get you, aside from the right to move forward with your training? It insures that you have GPP (General Physical Preparedness) and do not have weak points, such as men with giant upper bodies and tiny chicken legs, or well-defined abs but no obliques to speak of, and therefore no rotational control.
Many people remark on the six packs MMA fighters have, but rarely do I hear them comment on the powerful obliques that keep them from getting thrown to the canvas, and are just as visible. I don't know about you, but I am thoroughly unimpressed by men with six pack abs, and wispy little waists.
By: J. Vezina
“But just as he who called you is holy, so be holy in all you do; for it is written: "Be holy, because I am holy.”
- 1 Peter 1:15-16
Be ready. Fail. Be more ready next time.
-Earl Fee
Paleo Nutrition Workshop/Seminar will be on Tuesday, January 12 at 6:30p.m. at the gym. Good information for everyone especially those of you that are doing the Paleo Challenge. This is open to all of you just bring a note pad and a folding chair or sit on a plyo box.
Paleo Challenge starts today (Monday January 11, 2010). You will have two choices - Paleo with dairy or strict Paleo without dairy. Without dairy or limited dairy is recommended at least until you are established in your eating habits and desired leanness is reached. Remember, this is not a Hollywood fad diet and this is not about shedding a few quick pounds - this is a long term way to eat for a healthy lifestyle. Be patient and you will see the performance in your workouts, your recovery and energy reach new levels. If you are not sure how much the role of nutrition plays in your daily wod's/fitness level/overall health/body fat...just ask some of the CrossFitters around you that have worked really hard and dialed in their nutrition and lost 20, 30, 40, 50 plus pounds of body fat. These athletes have also gotten stronger and faster. It wasn't easy but it was well worth the effort!
In order to be part of the challenge you will be required to maintain a daily food log which must be submitted to us each week on Monday or no later than Tuesday. We will take a before picture of you this week. Please make sure you wear something fitted for the picture to get the best results. All of the pictures are considered personal and will be kept private. We will not show anyone the pictures of you unless requested by you. On another note - many of you are proud of the amazing changes that you have made (you should be!) and we are considering making a separate board that you can post before/after photos and stats on. Be proud of your hard work! Let us know your thoughts on this idea.
Paleo Basics
All of the lean meat, fish, seafood, eggs you can eat
All of the non starchy vegetables you can eat (green stuff)
Eat fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No legumes
No dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars.
No artificial sweeteners. These are not food! Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.
MEAT:
“In order to get enough protein and calories you should eat animal food at almost every meal” (Cordain, Page 101) Many different kinds of meat will work well for you.
Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get
Grass fed beef, USDA certified organic meat, Wild fish, Locally raised animals
- If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
- Eating the fat of healthy fish, birds and animals is good for you. Eating the fat of unhealthy creatures is not.
- Eggs are good. Eggs from birds allowed to forage and run around are better.
- Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.
VEGETABLES:
Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables offer excellent nutritional value.
- When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
- Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. This stuff should taste good!
- Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms….
- Avoid starchy vegetable – potatoes, etc. If you must eat starch (it happens) try yams and sweet potatoes.
- Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.
FRUIT:
A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. We also need to consider pesticide exposure.
- If you can grow your own fruit or pick wild fruit – go for it!
- Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
- Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
- Avoid GMO (genetically modified organism) fruit. Period.
- A little fruit juice occasionally can be okay but, fruit juice is really candy.
- Wash fruit and vegetables thoroughly to minimize pesticides.
- Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.
- Berries! Eat lots of berries!
NUTS & SEEDS:
Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio.
Here are the best choices:
Walnuts
Macadamia nuts
Pecans
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.
FATS:
Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats. However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables. Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil. Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…No good! Not good for you!
Start planning and start a grocery list. Ask us about particular items that you are looking for. Plan a stop at Whole Foods or Earth Fare on your next trip to Greenville. Costco has a lot of very good Paleo items that can found in large portions.
Lets do it!
BE STRONG! 2010
Janice and Jay
Today's WOD
AMRAP in 20 minutes:
10 - Turkish Get-Ups (5 right/5 left)
10 - Push-Ups
"What the h*ll is a Turkish Get-Up?" Most likely that is your first question. The TGU can be a serious wake up call if you have been plugging away in the gym, maxing out on the Smith Machine and the leg press, but haven't developed any real functional strength. I file it under the same category as the deadlift.
There's no way around it, if you can deadlift a reasonable amount of weight you are strong. If not, back to the drawing board with you.
Some people tell me that the deadlift, overhead press, etc. aren't the kind of training they do. Well, exactly what kind of training do you do? I train to get stronger. I understand that some prefer to build size and aren't concerned about strength. If that's your bag then that's fine, but why not try to do both?
As I said, I file the TGU and the deadlift under the same heading: How is the TGU like the deadlift?
The Turkish Get-Up is a highly functional movement that requires all the muscles of the body working together in order to accomplish the task.
Anyone worth their salt will understand that deadlifting properly and pulling respectable numbers is going to put some meat on your bones. I believe the TGU will accomplish the same thing when properly programmed into your training.
Of course the other side to this is nutrition. We all need to have proper nutritional practices, but if you're a smaller guy like myself, getting big means eating big. This doesn't mean just slamming down everything in sight, but taking in more quality calories is essential.
In addition to the above benefits, if you are doing heavy powerlifting style training, there is a good chance that you are losing some range of motion as you generally sacrifice some mobility in order to gain stability. The Get-Up can help to restore some of that, particularly in the shoulder girdle, which has a tendency to get tight in most people, regardless of profession or activity level.
As I said before, some prefer to pursue the aesthetics and aren't concerned with functional strength. If that is your choice, you want to ensure that you are not sacrificing your health.
I'll often hear people say things such as: "Don't do any cardio while bulking." Well, you're going to bulk your heart straight into a coffin with you wrapped around it if you pursue that type of thinking. Movements like this will promote healthy joints, keep your posture correct, and your primal movement patterns intact, as well as get your heart beating faster and healthier.
Many of the things we do with functional training (particularly kettlebells) flies in the face of conventional wisdom. It is important to learn the rules before you break them, but equally important to think outside the box in order to achieve the best results for yourself and your clients if you are a trainer.
Prior to the popularity of bodybuilding in the 60's and 70's, the average person didn't know what the bench press was. This isn't because the bench press is no good, but prior to this era most men were training for functional strength that could be used in daily tasks.
They would have seen no reason to train lying down. So before the measure of strength became: "How much can you bench?" you were more likely to hear: "How much can you military press?" or "Bent Press?"
In a time before not only the internet, but before wide availability of texts on fitness, young men who wanted to become wrestlers or strongmen had to go down to the local gymnasium in order to learn from the old timers. These were hard men with lines in their faces and hands like leather.
Instead of large, breast like pecs they had broad shoulders and backs forged of steel. Often they would teach the young man the Turkish Get-Up and tell him not to come back until he was able to do it with 100 lbs. At that point they would teach him some new exercises. These weren't commercial gyms where you paid your dues to the tune of twenty-five or fifty bucks a month. In this time you paid your dues with hard work and dedication.
You may think 100 lbs. is a near impossible feat, but I assure you it is not. At 160 lbs. I put up 100 lbs. in the Get-Up. Adam Glass puts up 165 lbs., last I checked. His goal is 250 lbs.
What does that 100 lbs. get you, aside from the right to move forward with your training? It insures that you have GPP (General Physical Preparedness) and do not have weak points, such as men with giant upper bodies and tiny chicken legs, or well-defined abs but no obliques to speak of, and therefore no rotational control.
Many people remark on the six packs MMA fighters have, but rarely do I hear them comment on the powerful obliques that keep them from getting thrown to the canvas, and are just as visible. I don't know about you, but I am thoroughly unimpressed by men with six pack abs, and wispy little waists.
By: J. Vezina
“But just as he who called you is holy, so be holy in all you do; for it is written: "Be holy, because I am holy.”
- 1 Peter 1:15-16
Be ready. Fail. Be more ready next time.
-Earl Fee
Paleo Nutrition Workshop/Seminar will be on Tuesday, January 12 at 6:30p.m. at the gym. Good information for everyone especially those of you that are doing the Paleo Challenge. This is open to all of you just bring a note pad and a folding chair or sit on a plyo box.
Paleo Challenge starts today (Monday January 11, 2010). You will have two choices - Paleo with dairy or strict Paleo without dairy. Without dairy or limited dairy is recommended at least until you are established in your eating habits and desired leanness is reached. Remember, this is not a Hollywood fad diet and this is not about shedding a few quick pounds - this is a long term way to eat for a healthy lifestyle. Be patient and you will see the performance in your workouts, your recovery and energy reach new levels. If you are not sure how much the role of nutrition plays in your daily wod's/fitness level/overall health/body fat...just ask some of the CrossFitters around you that have worked really hard and dialed in their nutrition and lost 20, 30, 40, 50 plus pounds of body fat. These athletes have also gotten stronger and faster. It wasn't easy but it was well worth the effort!
In order to be part of the challenge you will be required to maintain a daily food log which must be submitted to us each week on Monday or no later than Tuesday. We will take a before picture of you this week. Please make sure you wear something fitted for the picture to get the best results. All of the pictures are considered personal and will be kept private. We will not show anyone the pictures of you unless requested by you. On another note - many of you are proud of the amazing changes that you have made (you should be!) and we are considering making a separate board that you can post before/after photos and stats on. Be proud of your hard work! Let us know your thoughts on this idea.
Paleo Basics
All of the lean meat, fish, seafood, eggs you can eat
All of the non starchy vegetables you can eat (green stuff)
Eat fruit
Moderate healthy fats
Moderate nuts and seeds
No grains or cereals at all
No legumes
No dairy products (eggs are meat)
No processed foods – make it yourself!
No sugars.
No artificial sweeteners. These are not food! Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.
MEAT:
“In order to get enough protein and calories you should eat animal food at almost every meal” (Cordain, Page 101) Many different kinds of meat will work well for you.
Here are some guidelines:
Animals, including fish, raised in commercial farms are not healthy so try to get
Grass fed beef, USDA certified organic meat, Wild fish, Locally raised animals
- If unable to do any of the above, then eat the leanest cuts you can and trim visible fat.
- Eating the fat of healthy fish, birds and animals is good for you. Eating the fat of unhealthy creatures is not.
- Eggs are good. Eggs from birds allowed to forage and run around are better.
- Buffalo, elk, venison and other types of wild game are excellent choices if you can get them.
VEGETABLES:
Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables offer excellent nutritional value.
- When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
- Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. This stuff should taste good!
- Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms….
- Avoid starchy vegetable – potatoes, etc. If you must eat starch (it happens) try yams and sweet potatoes.
- Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.
FRUIT:
A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. We also need to consider pesticide exposure.
- If you can grow your own fruit or pick wild fruit – go for it!
- Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
- Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
- Avoid GMO (genetically modified organism) fruit. Period.
- A little fruit juice occasionally can be okay but, fruit juice is really candy.
- Wash fruit and vegetables thoroughly to minimize pesticides.
- Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.
- Berries! Eat lots of berries!
NUTS & SEEDS:
Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio.
Here are the best choices:
Walnuts
Macadamia nuts
Pecans
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.
FATS:
Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats. However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables. Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil. Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…No good! Not good for you!
Start planning and start a grocery list. Ask us about particular items that you are looking for. Plan a stop at Whole Foods or Earth Fare on your next trip to Greenville. Costco has a lot of very good Paleo items that can found in large portions.
Lets do it!
BE STRONG! 2010
Janice and Jay
Saturday, January 9, 2010
Sunday January 10, 2010
CF 864 - Rest Day
The "Paleo Challenge" Rules will be emailed to you. Please make sure that we have your email address. If you plan on participating in the challenge please email us at crossfit864@aol.com and sign up on the board at the gym.
The Paleo Nutrition workshop/lecture will be held on Tuesday, January 12 at 6:30p.m. at CrossFit 864. Bring a note pad and a chair unless you don't mind sitting on one of the plyo boxes at the gym. Spend some time researching Paleo this weekend.
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”
- Matthew 6:19-21
The secret of living a life of excellence is merely a matter of thinking thoughts of excellence.
-Charles Swindall
Jay and Janice
The "Paleo Challenge" Rules will be emailed to you. Please make sure that we have your email address. If you plan on participating in the challenge please email us at crossfit864@aol.com and sign up on the board at the gym.
The Paleo Nutrition workshop/lecture will be held on Tuesday, January 12 at 6:30p.m. at CrossFit 864. Bring a note pad and a chair unless you don't mind sitting on one of the plyo boxes at the gym. Spend some time researching Paleo this weekend.
"Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”
- Matthew 6:19-21
The secret of living a life of excellence is merely a matter of thinking thoughts of excellence.
-Charles Swindall
Jay and Janice
Friday, January 8, 2010
CrossFit 864 - Saturday 8:30a.m. only
WOD - Team Workout
“Seek good, not evil, that you may live. Then the LORD God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the LORD God Almighty will have mercy on the remnant of Joseph.”
- Amos 5:14-15
It has been my experience that folks who have no vices have very few virtues.
- Abraham Lincoln, 1809-1865
http://www.thedailygreen.com/healthy-eating/eat-safe/grass-fed-beef-benefits-072704
It has been a great week of CrossFitting! Lots of squats, deadlifts, thrusters and burpees to make those legs strong and maybe a little sore! - understatement?
Everyone interested in the Paleo Challenge please sign up at the gym. There will be a short nutritional seminar (Q & A) session to discuss Paleo at 6:30p.m. on Monday, January 11, 2009. Bring a note pad and a folding chair unless you don't mind sitting on one of the boxes. Take a little time over the weekend to research Paleo...there are a lot of great blogs out there with plenty of recipes and other tips.
Continue to work on your form on all exercises and remember that form is more important and more beneficial than your time in most instances. Focus on skill work before/after wods along with stretches and ROM (range of motion) work. Mix in the things that you hate or just cant do very well into your warm up - practice double-unders (jump rope) practice pull-ups, hand stand holds against the wall, etc. Never give up on a weakness...instead work to conquer it as I have seen done over the past few weeks on the pull-up bar, 5k run, box jump and the list goes on. With your hard work this will be the strongest, fastest, leanest (and meanest?) year of your life! Cant wait to see it! You guys really ROCK!
It’s not that I am so smart, it’s just that I stay with the problems longer.
-Albert Einstein
BE STRONG! 2010
Janice and Jay
WOD - Team Workout
“Seek good, not evil, that you may live. Then the LORD God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the LORD God Almighty will have mercy on the remnant of Joseph.”
- Amos 5:14-15
It has been my experience that folks who have no vices have very few virtues.
- Abraham Lincoln, 1809-1865
http://www.thedailygreen.com/healthy-eating/eat-safe/grass-fed-beef-benefits-072704
It has been a great week of CrossFitting! Lots of squats, deadlifts, thrusters and burpees to make those legs strong and maybe a little sore! - understatement?
Everyone interested in the Paleo Challenge please sign up at the gym. There will be a short nutritional seminar (Q & A) session to discuss Paleo at 6:30p.m. on Monday, January 11, 2009. Bring a note pad and a folding chair unless you don't mind sitting on one of the boxes. Take a little time over the weekend to research Paleo...there are a lot of great blogs out there with plenty of recipes and other tips.
Continue to work on your form on all exercises and remember that form is more important and more beneficial than your time in most instances. Focus on skill work before/after wods along with stretches and ROM (range of motion) work. Mix in the things that you hate or just cant do very well into your warm up - practice double-unders (jump rope) practice pull-ups, hand stand holds against the wall, etc. Never give up on a weakness...instead work to conquer it as I have seen done over the past few weeks on the pull-up bar, 5k run, box jump and the list goes on. With your hard work this will be the strongest, fastest, leanest (and meanest?) year of your life! Cant wait to see it! You guys really ROCK!
It’s not that I am so smart, it’s just that I stay with the problems longer.
-Albert Einstein
BE STRONG! 2010
Janice and Jay
Thursday, January 7, 2010
Friday, January 8, 2010
CrossFit 864 - Today's Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
WOD
"Death By Tabata"
Perform: Alternating Tabata Deadlift and Burpee
Rx'd - 135/185 (275 for those of you that feel strong today)
Finish with 100 sit-ups / hydrate and stretch
“Be imitators of God, therefore, as dearly loved children and live a life of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God.”
- Ephesians 5:1-2
Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned; and however early a man's training begins, it is probably the last lesson that he learns thoroughly.
- Thomas H. Huxley, 1825-1895
3-2-1-Go
See you Friday....hope this has been a great week for you!
BE STRONG! 2010
Janice and Jay
WOD
"Death By Tabata"
Perform: Alternating Tabata Deadlift and Burpee
Rx'd - 135/185 (275 for those of you that feel strong today)
Perform as many reps as possible for 20 seconds of deadlifts. Rest 10 seconds. Then perform as many burpees as possible in 20 seconds. Rest 10 seconds.
Total of 16 sets - Entire workout will take 8 minutes. Your score is the total number of reps in 16 sets; 8 alternating sets of deadlift/burpees.
Count your total reps on each exercise - deadlift/burpee
Finish with 100 sit-ups / hydrate and stretch
“Be imitators of God, therefore, as dearly loved children and live a life of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God.”
- Ephesians 5:1-2
Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not; it is the first lesson that ought to be learned; and however early a man's training begins, it is probably the last lesson that he learns thoroughly.
- Thomas H. Huxley, 1825-1895
3-2-1-Go
See you Friday....hope this has been a great week for you!
BE STRONG! 2010
Janice and Jay
Wednesday, January 6, 2010
Thursday, January 7, 2010
CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.
4:15p.m. / 5:15p.m. / 6:15p.m.
WOD
10 Rounds for time:
10 Thrusters (95/65)
10 SDHP (95/65)
“[Be Holy] Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.”
- 1 Peter 1:13
"I have not failed 10,000 times. I have successfully found 10,000 ways that will not work"
-Thomas Edison
Looking forward to a great WOD on Thursday! Push yourself to work hard today. Remember that your form is as important as your time. If you are doing sloppy form (shallow depth on thrusters / not locking out at the top of the thruster) ....you should list your time under scaled instead of rx'd. Rx'd is more than the amount of weight it is also full range of motion and quality reps. Work on your form and focus on getting the most out of this intense workout - this will lead to much faster wod times in the future.
FROM - Full Range of Motion
Don't cheat yourself!
Continue to research Paleo as we approach the start of the challenge next Monday. Do not consider this a diet but a change in nutritional habits. Diets come and go so try to approach this as a long term way to eat for health and longevity. The day to day plan will have to be established by you according to your specific goals and needs. More to come. Questions/comments/feedback are welcome.
BE STRONG! 2010
Janice and Jay
4:15p.m. / 5:15p.m. / 6:15p.m.
WOD
10 Rounds for time:
10 Thrusters (95/65)
10 SDHP (95/65)
“[Be Holy] Therefore, prepare your minds for action; be self-controlled; set your hope fully on the grace to be given you when Jesus Christ is revealed.”
- 1 Peter 1:13
"I have not failed 10,000 times. I have successfully found 10,000 ways that will not work"
-Thomas Edison
Looking forward to a great WOD on Thursday! Push yourself to work hard today. Remember that your form is as important as your time. If you are doing sloppy form (shallow depth on thrusters / not locking out at the top of the thruster) ....you should list your time under scaled instead of rx'd. Rx'd is more than the amount of weight it is also full range of motion and quality reps. Work on your form and focus on getting the most out of this intense workout - this will lead to much faster wod times in the future.
FROM - Full Range of Motion
Don't cheat yourself!
Continue to research Paleo as we approach the start of the challenge next Monday. Do not consider this a diet but a change in nutritional habits. Diets come and go so try to approach this as a long term way to eat for health and longevity. The day to day plan will have to be established by you according to your specific goals and needs. More to come. Questions/comments/feedback are welcome.
BE STRONG! 2010
Janice and Jay
Tuesday, January 5, 2010
Wednesday, January 6, 2009
CrossFit 864 - Today's Schedule: 5:15a.m. / 9:00a.m.
WOD - For Time:
21-15-9
Burpees
Kettlebell Swings
Bear Crawl - Length of gym and back between each round
“wash and make yourselves clean. Take your evil deeds out of my sight! Stop doing wrong, learn to do right! Seek justice, encourage the oppressed. Defend the cause of the fatherless, plead the case of the widow.”
- Isaiah 1:16-17
The road to success leads through the valley of humility, and the path is up the ladder of patience and across the wide barren plains of perseverance. As yet, no short cut has been discovered.
-Joseph. J. Lamb
Check out the following link for information on local (SC) farms providing quality meat, eggs, etc. - Great resource
http://www.eatwild.com/products/socarolina.html
Research the Paleo Diet this week - The Paleo Challenge will start next week. We will provide more details soon.
http://www.thepaleodiet.com/
Have a great day....
See you Wednesday morning.
BE STRONG! 2010
Janice and Jay
WOD - For Time:
21-15-9
Burpees
Kettlebell Swings
Bear Crawl - Length of gym and back between each round
“wash and make yourselves clean. Take your evil deeds out of my sight! Stop doing wrong, learn to do right! Seek justice, encourage the oppressed. Defend the cause of the fatherless, plead the case of the widow.”
- Isaiah 1:16-17
The road to success leads through the valley of humility, and the path is up the ladder of patience and across the wide barren plains of perseverance. As yet, no short cut has been discovered.
-Joseph. J. Lamb
Check out the following link for information on local (SC) farms providing quality meat, eggs, etc. - Great resource
http://www.eatwild.com/products/socarolina.html
Research the Paleo Diet this week - The Paleo Challenge will start next week. We will provide more details soon.
http://www.thepaleodiet.com/
Have a great day....
See you Wednesday morning.
BE STRONG! 2010
Janice and Jay
Monday, January 4, 2010
Tuesday, January 5, 2009
CrossFit 864 - Today's Schedule:
5:15a.m./9:00a.m. /4:15p.m./5:15p.m./6:15p.m.
WOD - 7 Rounds for time:
7 - Dbell or Kettlebell One Arm Push-Press (25/45) 7 reps - each side
9 - Box Jumps (20/24)
11 - Ab Mat Sit-Ups (weighted - One Dbell or Kettlebell locked out)
75 - jump rope
“He has showed you, O man, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
- Micah 6:8
“Pride makes us artificial and humility makes us real"
-Thomas Merton
“The proud man can learn humility, but he will be proud of it"
-Mignon McLaughlin
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
OOH-RAH! to all of you that came out today and pushed through "Mini Murph" ...what an awesome way to kick off the week and the new year! Great to see all of your smiling faces (well, at least you were smiling when you got there...maybe not when you left!)
We mentioned that we are planning to kick off a Paleo Challenge beginning next Monday and we will give you the specific details of the challenge this week. We are working on the guidelines and recommend that you research Paleo Diet if you plan on participating - sign up is on the white board at the gym. Many of you have indicated that you are very interested in this and we feel that tackling a change in your diet might be easier with the support of your fellow CrossFitters.
Thanks for allowing us to share this awesome experience with each of you as we tackle new challenges, set new goals and break PR's and conquer our weaknesses! Real fitness is earned - Earn some today.
Strong people are harder to kill than weak people, and more useful in general.
- Mark Rippetoe
BE STRONG! 2010
Janice and Jay
5:15a.m./9:00a.m. /4:15p.m./5:15p.m./6:15p.m.
WOD - 7 Rounds for time:
7 - Dbell or Kettlebell One Arm Push-Press (25/45) 7 reps - each side
9 - Box Jumps (20/24)
11 - Ab Mat Sit-Ups (weighted - One Dbell or Kettlebell locked out)
75 - jump rope
“He has showed you, O man, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
- Micah 6:8
“Pride makes us artificial and humility makes us real"
-Thomas Merton
“The proud man can learn humility, but he will be proud of it"
-Mignon McLaughlin
What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
The Caveman or Paleolithic Model for Nutrition
Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search "Google" for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.
What Foods Should I Avoid?
Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.
What is the Problem with High-Glycemic Carbohydrates?
The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research "hyperinsulinism" on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.
Caloric Restriction and Longevity
Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.
OOH-RAH! to all of you that came out today and pushed through "Mini Murph" ...what an awesome way to kick off the week and the new year! Great to see all of your smiling faces (well, at least you were smiling when you got there...maybe not when you left!)
We mentioned that we are planning to kick off a Paleo Challenge beginning next Monday and we will give you the specific details of the challenge this week. We are working on the guidelines and recommend that you research Paleo Diet if you plan on participating - sign up is on the white board at the gym. Many of you have indicated that you are very interested in this and we feel that tackling a change in your diet might be easier with the support of your fellow CrossFitters.
Thanks for allowing us to share this awesome experience with each of you as we tackle new challenges, set new goals and break PR's and conquer our weaknesses! Real fitness is earned - Earn some today.
Strong people are harder to kill than weak people, and more useful in general.
- Mark Rippetoe
BE STRONG! 2010
Janice and Jay
Sunday, January 3, 2010
Monday January 4,2010
CF 864 - Today's schedule:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD - "Mini-Murph"
800 meter run
50 pull ups
100 push ups
150 squats
800 meter run
For all have sinned and fall short of the glory of God.
Romans 3:23
For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.
Romans 6:23
Just Do it
-Nike
2010 is here and it's time to get to work. This is going to be the healthiest year of your life and we are excited to be part of it. Make your commitment now to work hard and enjoy the rewards and benefits of a healthy lifestyle. Remember that your time in the gym is very important but you must dial in on your nutritional habits or you are losing half of the battle. More to come on that subject in the near future as we plan a "Paleo Challenge" for CrossFit 864. This is also a great time to start working on your weak areas - pull-ups, overhead squats, running, box jumps, etc. or whatever exercises that you hate to see show up in a wod. If you show up at the gym early this is a great time for skill work - do band work (stretching/range of motion) do mobility drills, foam roller, etc. get on the pull-up bar and practice holds (20 seconds on and 10 seconds of rest) practice handstand holds, these are just a few ideas...you know your weak areas. Remember that CrossFit will never be easy no matter how long you do it and you don't want it to be easy. If your workout was easy you probably should have pushed yourself a little harder! If it were easy everyone would be doing it. If you are not keeping a workout journal this is a great time to start. Many of you have your journal at the gym everyday and you can refer back to your workouts especially the benchmark wods and this is a great way to see where you are making gains and where you need extra work. Your journal also takes the guess work out of how much weight do I use, what size kettlebell, what size box, etc. If you have been doing CrossFit for several months and an exercise shows up on the wod and you ask "what is that" then you need to make your own notes in your workout journal about specific exercises. Conquer your weakness because failure is not an option!
BE STRONG! 2010
Jay and Janice
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD - "Mini-Murph"
800 meter run
50 pull ups
100 push ups
150 squats
800 meter run
For all have sinned and fall short of the glory of God.
Romans 3:23
For the wages of sin is death, but the free gift of God is eternal life in Christ Jesus our Lord.
Romans 6:23
Just Do it
-Nike
2010 is here and it's time to get to work. This is going to be the healthiest year of your life and we are excited to be part of it. Make your commitment now to work hard and enjoy the rewards and benefits of a healthy lifestyle. Remember that your time in the gym is very important but you must dial in on your nutritional habits or you are losing half of the battle. More to come on that subject in the near future as we plan a "Paleo Challenge" for CrossFit 864. This is also a great time to start working on your weak areas - pull-ups, overhead squats, running, box jumps, etc. or whatever exercises that you hate to see show up in a wod. If you show up at the gym early this is a great time for skill work - do band work (stretching/range of motion) do mobility drills, foam roller, etc. get on the pull-up bar and practice holds (20 seconds on and 10 seconds of rest) practice handstand holds, these are just a few ideas...you know your weak areas. Remember that CrossFit will never be easy no matter how long you do it and you don't want it to be easy. If your workout was easy you probably should have pushed yourself a little harder! If it were easy everyone would be doing it. If you are not keeping a workout journal this is a great time to start. Many of you have your journal at the gym everyday and you can refer back to your workouts especially the benchmark wods and this is a great way to see where you are making gains and where you need extra work. Your journal also takes the guess work out of how much weight do I use, what size kettlebell, what size box, etc. If you have been doing CrossFit for several months and an exercise shows up on the wod and you ask "what is that" then you need to make your own notes in your workout journal about specific exercises. Conquer your weakness because failure is not an option!
BE STRONG! 2010
Jay and Janice
Saturday, January 2, 2010
Sunday January 3, 2010
CF 864- Today's schedule : closed
WOD- Rest Day
Set an example of good works yourself, with integrity and dignity in
your teaching. Titus 2:7
Paleo Challenge coming soon. Stay tune for details.
Thanks Jay and Janice
WOD- Rest Day
Set an example of good works yourself, with integrity and dignity in
your teaching. Titus 2:7
Paleo Challenge coming soon. Stay tune for details.
Thanks Jay and Janice
Friday, January 1, 2010
Saturday January 2, 2010
CF 864 - Today's schedule : Closed
(open back up to normal schedule on Monday)
Rest Day
"But let your word 'yes' be 'yes' and your 'no' be 'no' Matthew 5:37
Have a great weekend. Be ready for Monday!
Happy New Year
Jay and Janice
(open back up to normal schedule on Monday)
Rest Day
"But let your word 'yes' be 'yes' and your 'no' be 'no' Matthew 5:37
Have a great weekend. Be ready for Monday!
Happy New Year
Jay and Janice
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