CrossFit 864 - WOD
We will have a 8:30a.m. workout.
It has been another great week of CrossFitting together!
Remember to post your times on our Facebook page and post your favorite Paleo recipes on Paleo 864.
"Mud Run"
Everyone is welcome to meet us at Spa West on Main Street in Laurens at 12:00 noon to head out to Greenville. Just show up and we can leave together.
“Instead, speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ.”
- Ephesians 4:15
Just Do it!
-Nike
The CrossFit 864 Cookout is scheduled for Friday, May 7 at 7:00p.m. (after the last workout.) This will be held at the gym and CrossFit will provide the meat for the grill. Please sign up to bring a side dish - a great chance to show off some of your Paleo recipes even some of those Paleo sweets! This is going to be a fun time for us to get together as a CrossFit family. There are many of you that workout at different times and this will give us a chance for everyone to get together at the same time. Bring your lawn chair.
BE STRONG!
Janice and Jay
Friday, April 30, 2010
Thursday, April 29, 2010
Friday April 30, 2010
CrossFit 864 - WOD 4:15p.m. / 5:15p.m. / 6:15p.m.
“I know that my Redeemer lives, and that in the end he will stand upon the earth.”
- Job 19:25
Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner
BE STRONG!
Janice and Jay
"Dirty Thirty 864 Style"
Run 800 meters
30 Box Jumps (20/24)
30 Jumping Pull-ups
30 Kettlebell Swings (35/53)
30 Walking Lunges
30 K2E (Knees to Elbows)
30 Push Press (Dbell or Kbell)
30 Burpees
30 Double Unders (or 4 x singles)
Hydrate / Stretch / Refuel - Eat!
“I know that my Redeemer lives, and that in the end he will stand upon the earth.”
- Job 19:25
Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner
BE STRONG!
Janice and Jay
Wednesday, April 28, 2010
Thursday April 29, 2010
CrossFit 864 - WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Range of motion work
WOD
5 minutes of Turkish Get Ups
then
25-20-15 reps of:
Kettlebell Swings (35/53)
Jumping Air Squats
Form and Range of motion are an important part of all of our training. Don't settle for half reps unless you just want half of the benefit of it.
Today's workout -
Jumping Squats: Work toward getting low (at least parallel or below) and explode on the jump getting as high off the floor as possible on each rep. It takes a lot more energy to complete full reps. If you are lacking flexibility and have tight/stiff hips, etc then maybe you will benefit from hip mobility drills, squat therapy (squatting against the wall) range of motion work.
KBell Swings: When performed properly the kettlebell swing works the entire posterior chain and builds explosive strength and power in the hips. Focus on using your hips to generate the power for the swing - this is a very explosive movement.
The TGU is a highly functional movement that requires all of the muscles of the body working together in order to accomplish the task. Everyone understands that deadlifting properly and pulling respectable numbers is going to make you strong and the Turkish Get up will accomplish the same type of strength when programed into your training.
If you think you can judge others, you are wrong. When you judge them, you are really judging yourself guilty, because you do the same things they do. God judges those who do wrong things, and we know that his judging is right. You judge those who do wrong, but you do wrong yourselves. Do you think you will be able to escape the judgment of God? He has been very kind and patient, waiting for you to change, but you think nothing of his kindness. Perhaps you do not understand that God is kind to you so you will change your hearts and lives. But you are stubborn and refuse to change, so you are making your own punishment even greater on the day he shows his anger. On that day everyone will see God's right judgments. God will reward or punish every person for what that person has done. Some people, by always continuing to do good, live for God's glory, for honor, and for life that has no end. God will give them life forever. But other people are selfish. They refuse to follow truth and, instead, follow evil. God will give them his punishment and anger.
-Romans 2:1-8
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just go through the pain no matter what happens"
-Arnold Schwarzenegger
Get signed up for "CrossFit 864 Kids Camp" by Friday in order to receive the discount price.
Work hard today to be your best.
BE STRONG!
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Range of motion work
WOD
5 minutes of Turkish Get Ups
then
25-20-15 reps of:
Kettlebell Swings (35/53)
Jumping Air Squats
Form and Range of motion are an important part of all of our training. Don't settle for half reps unless you just want half of the benefit of it.
Today's workout -
Jumping Squats: Work toward getting low (at least parallel or below) and explode on the jump getting as high off the floor as possible on each rep. It takes a lot more energy to complete full reps. If you are lacking flexibility and have tight/stiff hips, etc then maybe you will benefit from hip mobility drills, squat therapy (squatting against the wall) range of motion work.
KBell Swings: When performed properly the kettlebell swing works the entire posterior chain and builds explosive strength and power in the hips. Focus on using your hips to generate the power for the swing - this is a very explosive movement.
The TGU is a highly functional movement that requires all of the muscles of the body working together in order to accomplish the task. Everyone understands that deadlifting properly and pulling respectable numbers is going to make you strong and the Turkish Get up will accomplish the same type of strength when programed into your training.
If you think you can judge others, you are wrong. When you judge them, you are really judging yourself guilty, because you do the same things they do. God judges those who do wrong things, and we know that his judging is right. You judge those who do wrong, but you do wrong yourselves. Do you think you will be able to escape the judgment of God? He has been very kind and patient, waiting for you to change, but you think nothing of his kindness. Perhaps you do not understand that God is kind to you so you will change your hearts and lives. But you are stubborn and refuse to change, so you are making your own punishment even greater on the day he shows his anger. On that day everyone will see God's right judgments. God will reward or punish every person for what that person has done. Some people, by always continuing to do good, live for God's glory, for honor, and for life that has no end. God will give them life forever. But other people are selfish. They refuse to follow truth and, instead, follow evil. God will give them his punishment and anger.
-Romans 2:1-8
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just go through the pain no matter what happens"
-Arnold Schwarzenegger
Get signed up for "CrossFit 864 Kids Camp" by Friday in order to receive the discount price.
Work hard today to be your best.
BE STRONG!
Janice and Jay
Tuesday, April 27, 2010
Wednesday April 28, 2010
CrossFit 864 - WOD
5:15a.m. / 9:00a.m.
From the 2008 CrossFit Games:
5 Rounds for time:
5 Deadlifts (275 pounds)
10 Burpees
After workout - Abominal work (your choice of exercise for 5 minutes)
The winning time for this workout was 2:41 by Chris Spealler
If you want to get better you have to focus on your weaknesses. It's easy to focus only on your strengths and never make any effort to conquer the areas where we struggle.
“For the Son of Man came to seek and to save what was lost.”
- Luke 19:10
You cannot run away from weakness; you must some time fight it out or perish; and if that be so, why not now, and where you stand?
-Robert Louis Stevenson
“I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times.”
-Bruce Lee
Are you ready for the "Mud Run" this Saturday? Get an extra run in this week if you can and when you arrive at the gym early add some pull-ups into your warm-up time...it might help you get up and across some of the obstacles. 8 teams from CrossFit 864 - we are going to have a blast!
BE STRONG!
Janice and Jay
5:15a.m. / 9:00a.m.
From the 2008 CrossFit Games:
5 Rounds for time:
5 Deadlifts (275 pounds)
10 Burpees
After workout - Abominal work (your choice of exercise for 5 minutes)
The winning time for this workout was 2:41 by Chris Spealler
If you want to get better you have to focus on your weaknesses. It's easy to focus only on your strengths and never make any effort to conquer the areas where we struggle.
“For the Son of Man came to seek and to save what was lost.”
- Luke 19:10
You cannot run away from weakness; you must some time fight it out or perish; and if that be so, why not now, and where you stand?
-Robert Louis Stevenson
“I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times.”
-Bruce Lee
Are you ready for the "Mud Run" this Saturday? Get an extra run in this week if you can and when you arrive at the gym early add some pull-ups into your warm-up time...it might help you get up and across some of the obstacles. 8 teams from CrossFit 864 - we are going to have a blast!
BE STRONG!
Janice and Jay
Monday, April 26, 2010
Tuesday April 27, 2010
CrossFit 864 - WOD
5:15a.m. /9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Rounds for time:
Run 800 meters
50 Air squats
Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration of 3 rounds. Hooyah!
For those of you running the "Mud Run" on Saturday....you will be thankful for a little extra running to make sure that you are prepared.
God made him who had no sin to be sin for us, so that in him we might become the righteousness of God. 2 Corinthians 5:21
Be Strong!
Jay and Janice
5:15a.m. /9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Rounds for time:
Run 800 meters
50 Air squats
Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration of 3 rounds. Hooyah!
For those of you running the "Mud Run" on Saturday....you will be thankful for a little extra running to make sure that you are prepared.
God made him who had no sin to be sin for us, so that in him we might become the righteousness of God. 2 Corinthians 5:21
Be Strong!
Jay and Janice
Sunday, April 25, 2010
Monday April 26, 2010
CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD - CrossFit Hero WOD (see attached link)
http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii
"Paul"
Five rounds for time of:
50Doubleunders 35 Knees to elbows 185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
“To them God has chosen to make known among the Gentiles the glorious riches of this mystery, which is Christ in you, the hope of glory. We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ.”- Colossians 1:27-28
A man can fail many times, but he isn't a failure until he begins to blame somebody else.
-Steve Prefontaine
If you want to sign up for CrossFit 864 Kids Camp June 28- July 1, Early bird rate endsFriday April 30, 2010. $50 regular $45 for early bird special.
BE STRONG! Janice and Jay
Saturday, April 24, 2010
Sunday April 25, 2010
CF 864 - Rest Day
“For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the precious blood of Christ, a lamb without blemish or defect.”-1 Peter 1:18-19
To give anything less than your best is to sacrifice the gift.
Steve Prefontaine
Be Strong! Jay and Janice
“For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the precious blood of Christ, a lamb without blemish or defect.”-1 Peter 1:18-19
To give anything less than your best is to sacrifice the gift.
Steve Prefontaine
Be Strong! Jay and Janice
Friday, April 23, 2010
Saturday April 24, 2010
CrossFit 864 - TEAM WOD
Starts at 8:30a.m.
There has been a lot of really hard work going on this week as we rocked through the "CrossFit Girls"....yes, it has been a good week!
“It is written: " 'As surely as I live,' says the Lord, 'every knee will bow before me; every tongue will confess to God.”
- Romans 14:11
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
Coach Glassman, Founder - CrossFit
BE STRONG!
Janice and Jay
Starts at 8:30a.m.
There has been a lot of really hard work going on this week as we rocked through the "CrossFit Girls"....yes, it has been a good week!
“It is written: " 'As surely as I live,' says the Lord, 'every knee will bow before me; every tongue will confess to God.”
- Romans 14:11
"Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart."
Coach Glassman, Founder - CrossFit
BE STRONG!
Janice and Jay
Thursday, April 22, 2010
Friday April 23, 2010
CrossFit 864 - WOD
Today's Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
"Kelly"
Rx'd
5 rounds for time:
Run 400 meters
30 Box Jump (24 inch box)
30 Wall Balls (20 pound med ball)
“For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.”
- Romans 1:20
There is no such thing as bad weather, just soft people.
-Bill Bowerman
He was the co-founder and ultra-innovator of Nike, Inc., but the late Bill Bowerman was always a running man first. He is credited with turning the college town of Eugene, Oregon, into the running capital of the world.
Check yesterdays post for details on CrossFit 864 Kids Camp.
Have you enjoyed the "CrossFit Girls" this week? They can be rough at times. There has been a lot of hard work going on in the gym this week. You are getting stronger and faster! It is awesome to see so many of you understanding that CrossFit is so much more than just an intense workout. You are challenging yourself and motivating those around you to give 100% and to not accept anything less than that....and for this I say Hooyah!
Hooyah is the war cry or battle cry most commonly used in the US Navy, though sometimes exclusively associated with the Navy SEALs. It is similar to the expressions Oorah in the Marine Corps and Hooah in the U.S. Army. The Marines frequently use this term to reference an item to which they do not know or cannot remember the name to. It is also used to say Ok or understood or is sometimes used to show enthusiasm.
What is motivating you today?
It has been a great week and looking forward to a great weekend coming up - don't forget the Saturday morning workout at 8:30a.m.
BE STRONG!
Janice and Jay
Today's Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
"Kelly"
Rx'd
5 rounds for time:
Run 400 meters
30 Box Jump (24 inch box)
30 Wall Balls (20 pound med ball)
“For since the creation of the world God's invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.”
- Romans 1:20
There is no such thing as bad weather, just soft people.
-Bill Bowerman
He was the co-founder and ultra-innovator of Nike, Inc., but the late Bill Bowerman was always a running man first. He is credited with turning the college town of Eugene, Oregon, into the running capital of the world.
Check yesterdays post for details on CrossFit 864 Kids Camp.
Have you enjoyed the "CrossFit Girls" this week? They can be rough at times. There has been a lot of hard work going on in the gym this week. You are getting stronger and faster! It is awesome to see so many of you understanding that CrossFit is so much more than just an intense workout. You are challenging yourself and motivating those around you to give 100% and to not accept anything less than that....and for this I say Hooyah!
Hooyah is the war cry or battle cry most commonly used in the US Navy, though sometimes exclusively associated with the Navy SEALs. It is similar to the expressions Oorah in the Marine Corps and Hooah in the U.S. Army. The Marines frequently use this term to reference an item to which they do not know or cannot remember the name to. It is also used to say Ok or understood or is sometimes used to show enthusiasm.
What is motivating you today?
It has been a great week and looking forward to a great weekend coming up - don't forget the Saturday morning workout at 8:30a.m.
BE STRONG!
Janice and Jay
Wednesday, April 21, 2010
Thursday April 22, 2010
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD -For time:
"Helen"
3 Rounds of:
Run 400 meters
21 KBS (53/35)
12 Pull-ups
Feeling Strong?
"Heavy Helen"
Wear your weighted vest
and swing a 2 pood kettlebell or as heavy as you can swing.
“I give them eternal life, and they shall never perish; no one can snatch them out of my hand. My Father, who has given them to me, is greater than all; no one can snatch them out of my Father's hand. I and the Father are one.”
- John 10:28-30
“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.”
-George P. Burnham
CrossFit864 Kids Camp is scheduled for June 28 - July 1, 2010 from 10am-12pm. Cost will be $50.00 per child. Ages 5-12. We are offering the following special rate for a very limited time - If you sign up and pay this week the cost is only $45.00 per child for the week.
BE STRONG!
Janice and Jay
WOD -For time:
"Helen"
3 Rounds of:
Run 400 meters
21 KBS (53/35)
12 Pull-ups
Feeling Strong?
"Heavy Helen"
Wear your weighted vest
and swing a 2 pood kettlebell or as heavy as you can swing.
“I give them eternal life, and they shall never perish; no one can snatch them out of my hand. My Father, who has given them to me, is greater than all; no one can snatch them out of my Father's hand. I and the Father are one.”
- John 10:28-30
“‘I can’t do it’ never yet accomplished anything; ‘I will try’ has performed wonders.”
-George P. Burnham
CrossFit864 Kids Camp is scheduled for June 28 - July 1, 2010 from 10am-12pm. Cost will be $50.00 per child. Ages 5-12. We are offering the following special rate for a very limited time - If you sign up and pay this week the cost is only $45.00 per child for the week.
BE STRONG!
Janice and Jay
Tuesday, April 20, 2010
Wednesday April 20,2010
CF-864 5:15a.m./9:00a.m.
"Nancy"
5 rounds for time:
400 meter run
95lb overhead squat 15 reps
3.2.1. GO!
“Where, O death, is your victory? Where, O death, is your sting?" The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
- 1 Corinthians 15:55-57
"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
- Ken Doherty
Post your wod times on CrossFit864 Facebook.
Have a great day
BE STRONG!
Janice and Jay
"Nancy"
5 rounds for time:
400 meter run
95lb overhead squat 15 reps
3.2.1. GO!
“Where, O death, is your victory? Where, O death, is your sting?" The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
- 1 Corinthians 15:55-57
"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
- Ken Doherty
Post your wod times on CrossFit864 Facebook.
Have a great day
BE STRONG!
Janice and Jay
Monday, April 19, 2010
Tuesday April 20, 2010
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD for time
"Diane"
21-15-9
Deadlift 225 pounds
Handstand push-ups
“But Christ has indeed been raised from the dead, the firstfruits of those who have fallen asleep. For since death came through a man, the resurrection of the dead comes also through a man. For as in Adam all die, so in Christ all will be made alive.”
- 1 Corinthians 15:20-22
“Many of life’s failures are people who had not realized how close they were to success when they gave up.”
- Thomas A Edison
http://www.youtube.com/watch?v=YYay78n1dgE
CF864 is rockin' the girls all week long! Yea baby!
BE STRONG!
Janice and Jay
WOD for time
"Diane"
21-15-9
Deadlift 225 pounds
Handstand push-ups
“But Christ has indeed been raised from the dead, the firstfruits of those who have fallen asleep. For since death came through a man, the resurrection of the dead comes also through a man. For as in Adam all die, so in Christ all will be made alive.”
- 1 Corinthians 15:20-22
“Many of life’s failures are people who had not realized how close they were to success when they gave up.”
- Thomas A Edison
http://www.youtube.com/watch?v=YYay78n1dgE
CF864 is rockin' the girls all week long! Yea baby!
BE STRONG!
Janice and Jay
Sunday, April 18, 2010
Monday April 19, 2010
CF 864- 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Gunny"
5 rounds for time:
800 meter run
25 burpees
25 AbMat sit-ups
“That if you confess with your mouth, "Jesus is Lord," and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved.”
- Romans 10:9-10
"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty
Have you had your butt kicked by a girl lately? You will if you hang around CrossFit 864 this week. We will hit the girl named CrossFit wods this week starting with "Gunny" today. Get ready for a great week of hard work and some rocking workouts. 3-2-1-Go! If you check the blog and skip out on the hard workouts then you miss some great challenging opportunities to experience real fitness. Every workout this week will be a challenge so come to the gym and do the best that you can and be proud of what you can do! No whining.
"No, it doesn't ever get any easier. You wouldn't want it to either."
Coach Glassman - Founder, CrossFit
BE STRONG!
Janice and Jay
"Gunny"
5 rounds for time:
800 meter run
25 burpees
25 AbMat sit-ups
“That if you confess with your mouth, "Jesus is Lord," and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you confess and are saved.”
- Romans 10:9-10
"You only ever grow as a human being if you're outside your comfort zone."
- Percy Cerutty
Have you had your butt kicked by a girl lately? You will if you hang around CrossFit 864 this week. We will hit the girl named CrossFit wods this week starting with "Gunny" today. Get ready for a great week of hard work and some rocking workouts. 3-2-1-Go! If you check the blog and skip out on the hard workouts then you miss some great challenging opportunities to experience real fitness. Every workout this week will be a challenge so come to the gym and do the best that you can and be proud of what you can do! No whining.
"No, it doesn't ever get any easier. You wouldn't want it to either."
Coach Glassman - Founder, CrossFit
BE STRONG!
Janice and Jay
Saturday, April 17, 2010
Sunday April 18,2010
CF864 - REST DAY
Great job to all of the CrossFitters that came out for the 5k on Saturday!
Post your times on CrossFit 864 Facebook. Did you PR?
“[Christ the Wisdom and Power of God] For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
- 1 Corinthians 1:18
There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open.
-Nike
Hope that your Sunday is a good one and I hope that you get plenty of rest for a great new week at CF864 starting Monday.
BE STRONG!
Janice and Jay
Great job to all of the CrossFitters that came out for the 5k on Saturday!
Post your times on CrossFit 864 Facebook. Did you PR?
“[Christ the Wisdom and Power of God] For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
- 1 Corinthians 1:18
There are clubs you can't belong to, neighborhoods you can't live in, schools you can't get into, but the roads are always open.
-Nike
Hope that your Sunday is a good one and I hope that you get plenty of rest for a great new week at CF864 starting Monday.
BE STRONG!
Janice and Jay
Friday, April 16, 2010
Saturday April 17, 2010
CrossFit 864 - WOD
5k Run
-The run starts at 8:30a.m.
-Run starts at Suntrust Bank in Laurens
-Race number/t-shirt pick-up between 7:30a.m.-8:15a.m. Saturday morning
-You can register the morning of the run between 7:30a.m.-8:15a.m.
-Please do not park in the Palmetto Bank parking lot.
-Wear your CrossFit 864 t-shirt - show your pride!
A "BIG THANKS" to all of the CrossFitters that are coming out to support this event. This is just another great example of how CrossFit is more than a just a workout, more than just a way to become incredibly fit...it is a community of dedicated, hard working, people that not only support each other very much but also support many good things within our town. I am proud to be part of a group like this!
There are many out there that run and that's all they do. There are many that lift weights and that's all they do. The runners might be a little faster but I promise you they are not stronger and the lifters might be stronger on some lifts but I promise they cant run with you and neither would be able to combine the two very well. You are different because we incorporate so much more into our workouts, we lift heavy weights, run, jump, lunge, push, pull, swing in about every combination imaginable.
Show me your ways, O LORD, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long. Remember, O LORD, your great mercy and love, for they are from of old.
-Psalm 25:4-6
"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner
We specialize in not specializing.
-CrossFit
Thanks for all you do.
BE STRONG!
Janice and Jay
5k Run
-The run starts at 8:30a.m.
-Run starts at Suntrust Bank in Laurens
-Race number/t-shirt pick-up between 7:30a.m.-8:15a.m. Saturday morning
-You can register the morning of the run between 7:30a.m.-8:15a.m.
-Please do not park in the Palmetto Bank parking lot.
-Wear your CrossFit 864 t-shirt - show your pride!
A "BIG THANKS" to all of the CrossFitters that are coming out to support this event. This is just another great example of how CrossFit is more than a just a workout, more than just a way to become incredibly fit...it is a community of dedicated, hard working, people that not only support each other very much but also support many good things within our town. I am proud to be part of a group like this!
There are many out there that run and that's all they do. There are many that lift weights and that's all they do. The runners might be a little faster but I promise you they are not stronger and the lifters might be stronger on some lifts but I promise they cant run with you and neither would be able to combine the two very well. You are different because we incorporate so much more into our workouts, we lift heavy weights, run, jump, lunge, push, pull, swing in about every combination imaginable.
Show me your ways, O LORD, teach me your paths; guide me in your truth and teach me, for you are God my Savior, and my hope is in you all day long. Remember, O LORD, your great mercy and love, for they are from of old.
-Psalm 25:4-6
"Ask yourself: 'Can I give more?'. The answer is usually: 'Yes'."
-Paul Tergat, Kenyan professional marathoner
"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?'"
- Peter Maher, Canadian marathon runner
We specialize in not specializing.
-CrossFit
Thanks for all you do.
BE STRONG!
Janice and Jay
Thursday, April 15, 2010
Friday April 16, 2010
CrossFit 864 - WOD
Today's Schedule - 4:15p.m./*5:15p.m./6:15p.m.
(* childcare at this time)
See warm-up on whiteboard
AMRAP in 20 minutes:
10 Kettlebell Swings (35/53)
15 Abmat Sit-ups
Farmers Walk (length of the gym w/ heavy dbell or kbell)
“This is also why you pay taxes, for the authorities are God's servants, who give their full time to governing. Give everyone what you owe him: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.”
- Romans 13:6-7
I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.”
—Dan Gable
Last Reminder - Saturday WOD is the 5k run in Laurens.
BE STRONG!
Janice and Jay
Today's Schedule - 4:15p.m./*5:15p.m./6:15p.m.
(* childcare at this time)
See warm-up on whiteboard
AMRAP in 20 minutes:
10 Kettlebell Swings (35/53)
15 Abmat Sit-ups
Farmers Walk (length of the gym w/ heavy dbell or kbell)
“This is also why you pay taxes, for the authorities are God's servants, who give their full time to governing. Give everyone what you owe him: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.”
- Romans 13:6-7
I’m a big believer in starting with high standards and raising them. We make progress only when we push ourselves to the highest level. If we don’t progress, we backslide into bad habits, laziness and poor attitude.”
—Dan Gable
Last Reminder - Saturday WOD is the 5k run in Laurens.
BE STRONG!
Janice and Jay
Wednesday, April 14, 2010
Thursday April 15, 2010
CF 864- 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*childcare available - 9:00a.m. & 5:15p.m.)
WOD for time:
"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
CrossFit Hero Workout-
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
3.2.1. GO!
Have nothing to do with godless myths and old wives' tales; rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
-1 Timothy 4:7-8
The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.
-Hal Higdon
Reminder to get signed up for the run (Laurens High School Band Fundraiser) on Saturday if you plan on participating. Forms are at the gym. This is the WOD for Saturday.
Post your WOD times on CrossFit 864 Facebook and your Paleo recipes on Paleo 864.
BE STRONG!
Janice and Jay
(*childcare available - 9:00a.m. & 5:15p.m.)
WOD for time:
"Daniel"
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups
CrossFit Hero Workout-
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
3.2.1. GO!
Have nothing to do with godless myths and old wives' tales; rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
-1 Timothy 4:7-8
The difference between the mile and the marathon is the difference between burning your fingers with a match and being slowly roasted over hot coals.
-Hal Higdon
Reminder to get signed up for the run (Laurens High School Band Fundraiser) on Saturday if you plan on participating. Forms are at the gym. This is the WOD for Saturday.
Post your WOD times on CrossFit 864 Facebook and your Paleo recipes on Paleo 864.
BE STRONG!
Janice and Jay
Tuesday, April 13, 2010
Wednesday April 14, 2010
CF 864- WOD 5:15a.m./9:00a.m.
For time:
21-15-9
Front Squats (75 % of body weight)
Box Jumps (20/24)
Hydrate/Stretch/Refuel
Skill Work - Pick a weakness and spend 5 minutes working on it after the workout.
Pull-ups, Squats (can you get to parallel? if not - do squat therapy against a wall) Handstand push-ups/holds, tight hips? work on hip mobility drills, range of motion work for shoulders.
Check the "Lost and Found" box at the gym. There are a good many sweat shirts, hoodies, etc. that have been in the back for a while and we need to make room for "Spring Lost and Found" items. Thanks!
“for all have sinned and fall short of the glory of God, and are justified freely by his grace through the redemption that came by Christ Jesus.”
- Romans 3:23-24
“True humility is intelligent self respect which keeps us from thinking too highly or too meanly of ourselves. It makes us modest by reminding us how far we have come short of what we can be.” -Ralph W. Sockman
For time:
21-15-9
Front Squats (75 % of body weight)
Box Jumps (20/24)
Hydrate/Stretch/Refuel
Skill Work - Pick a weakness and spend 5 minutes working on it after the workout.
Pull-ups, Squats (can you get to parallel? if not - do squat therapy against a wall) Handstand push-ups/holds, tight hips? work on hip mobility drills, range of motion work for shoulders.
Check the "Lost and Found" box at the gym. There are a good many sweat shirts, hoodies, etc. that have been in the back for a while and we need to make room for "Spring Lost and Found" items. Thanks!
“for all have sinned and fall short of the glory of God, and are justified freely by his grace through the redemption that came by Christ Jesus.”
- Romans 3:23-24
“True humility is intelligent self respect which keeps us from thinking too highly or too meanly of ourselves. It makes us modest by reminding us how far we have come short of what we can be.” -Ralph W. Sockman
Check out Facebook:
CrossFit 864 / Paleo 864
BE STRONG! Janice and Jay
Monday, April 12, 2010
Tuesday April 13, 2010
CrossFit 864 – WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
10 Ground to Overhead (115/65)
2 Burpees
9 Ground to Overhead (115/65)
4 Burpees
8 Ground to Overhead (115/65)
6 Burpees
7 Ground to Overhead (115/65)
8 Burpees
6 Ground to Overhead (115/65)
10 Burpees
5 Ground to Overhead (115/65)
12 Burpees
4 Ground to Overhead (115/65)
14 Burpees
3 Ground to Overhead (115/65)
16 Burpees
2 Ground to Overhead (115/65)
18 Burpees
1 Ground to Overhead (115/65)
20 Burpees
3-2-1-Go!
“Then he said to them all: “If anyone would come after me, he must deny himself and take up his cross daily and follow me. For whoever wants to save his life will lose it, but whoever loses his life for me will save it.”- Luke 9:23-24
“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”-Fred Lebow, New York City Marathon co-founder
This week at CrossFit 864:
The Saturday (April 17) CF864 WOD will be a 5k run in Laurens starting at 8:30a.m. The run is a fundraiser for the Laurens High School Band. If you plan on running please fill out a registration form at the gym. Dont forget to wear your CF864 T-shirt and show em’ how we roll!
www.t4tchallengerun.com
We have 8 teams from CrossFit 864 signed up for the “mud run” on May 1.
-Mud Truckers
-CrossFit 864
-CrossFit Mud Dawgs
-Mud Slingers
-Mud “Butties”
-Mud Beast
-Total Opposites
We are making plans for a CrossFit 864 gathering at the gym on Friday May 7 after the last workout. This will be a casual, family event to enjoy the fellowship of fellow CrossFitters. We will provide the meat for the grill and you can bring a side dish – Paleo friendly of course.
Check out the new short sleeve t-shirts at the gym. $15.00
BE STRONG!Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
10 Ground to Overhead (115/65)
2 Burpees
9 Ground to Overhead (115/65)
4 Burpees
8 Ground to Overhead (115/65)
6 Burpees
7 Ground to Overhead (115/65)
8 Burpees
6 Ground to Overhead (115/65)
10 Burpees
5 Ground to Overhead (115/65)
12 Burpees
4 Ground to Overhead (115/65)
14 Burpees
3 Ground to Overhead (115/65)
16 Burpees
2 Ground to Overhead (115/65)
18 Burpees
1 Ground to Overhead (115/65)
20 Burpees
3-2-1-Go!
“Then he said to them all: “If anyone would come after me, he must deny himself and take up his cross daily and follow me. For whoever wants to save his life will lose it, but whoever loses his life for me will save it.”- Luke 9:23-24
“In running, it doesn’t matter whether you come in first, in the middle of the pack, or last. You can say, ‘I have finished.’ There is a lot of satisfaction in that.”-Fred Lebow, New York City Marathon co-founder
This week at CrossFit 864:
The Saturday (April 17) CF864 WOD will be a 5k run in Laurens starting at 8:30a.m. The run is a fundraiser for the Laurens High School Band. If you plan on running please fill out a registration form at the gym. Dont forget to wear your CF864 T-shirt and show em’ how we roll!
www.t4tchallengerun.com
We have 8 teams from CrossFit 864 signed up for the “mud run” on May 1.
-Mud Truckers
-CrossFit 864
-CrossFit Mud Dawgs
-Mud Slingers
-Mud “Butties”
-Mud Beast
-Total Opposites
We are making plans for a CrossFit 864 gathering at the gym on Friday May 7 after the last workout. This will be a casual, family event to enjoy the fellowship of fellow CrossFitters. We will provide the meat for the grill and you can bring a side dish – Paleo friendly of course.
Check out the new short sleeve t-shirts at the gym. $15.00
BE STRONG!Janice and Jay
Sunday, April 11, 2010
Monday April 12, 2010
CrossFit 864 - WOD
Todays Schedule - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
5 rounds of:
21 KB Swings (35/53)
21 Push-up
1 Mile Run
Hydrate/Stretch/Refuel
“He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.”
- 1 Peter 2:24
“If I have seen further than others, it is by standing upon the shoulders of giants.”
-Isaac Newton
BE STRONG!
Never, Never, Never Give Up!
Janice and Jay
Todays Schedule - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warmup
For Time:
1 Mile Run5 rounds of:
21 KB Swings (35/53)
21 Push-up
1 Mile Run
Hydrate/Stretch/Refuel
“He himself bore our sins in his body on the tree, so that we might die to sins and live for righteousness; by his wounds you have been healed.”
- 1 Peter 2:24
“If I have seen further than others, it is by standing upon the shoulders of giants.”
-Isaac Newton
BE STRONG!
Never, Never, Never Give Up!
Janice and Jay
Saturday, April 10, 2010
Sunday April 11, 2010
CrossFit 864 - REST DAY
“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous man, though for a good man someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
- Romans 5:6-8
"Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness"
-Daisaku Ikeda
Hope that all of you have a great weekend and get rested up for a new week of great wod's starting on Monday. Looking forward to a lot of PR being "CRUSHED" this week! That will only happen when you commit 100%. Just ask the ones that are making new PR's each week.
There is no future in complaining. Failure is not an option at CrossFit 864.
BE STRONG!
Janice and Jay
“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous man, though for a good man someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
- Romans 5:6-8
"Strength is happiness. Strength is itself victory. In weakness and cowardice there is no happiness"
-Daisaku Ikeda
Hope that all of you have a great weekend and get rested up for a new week of great wod's starting on Monday. Looking forward to a lot of PR being "CRUSHED" this week! That will only happen when you commit 100%. Just ask the ones that are making new PR's each week.
There is no future in complaining. Failure is not an option at CrossFit 864.
BE STRONG!
Janice and Jay
Friday, April 9, 2010
Saturday April 10, 2010
CF 864 - 8:30a.m.
WOD
Team Workout
“The Son is the radiance of God's glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.”-
Hewbrews 1:3
" Don't give up your hopes; Don't give up the ship; Don't give up your dreams;The victory is worth the trip."
Be strong! Jay and Janice
WOD
Team Workout
“The Son is the radiance of God's glory and the exact representation of his being, sustaining all things by his powerful word. After he had provided purification for sins, he sat down at the right hand of the Majesty in heaven.”-
Hewbrews 1:3
" Don't give up your hopes; Don't give up the ship; Don't give up your dreams;The victory is worth the trip."
Be strong! Jay and Janice
Thursday, April 8, 2010
Friday April 9, 2010
CF 864 - 4:15p.m./5:15p.m./6:15p.m.
Warm up
WOD
3 rounds for time:
10 SDHP (95/75)
20 Burpees
30 Abmat sit-ups
“For if, when we were God's enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”-
-Romans 5:12
"If someone says, 'Hey, I ran 100 miles this week. How far did you run?' ignore him! What the hell difference does it make?.... The magic is in the man, not the 100 miles."
- Bill Bowerman
Be Strong! Jay and Janice
Warm up
WOD
3 rounds for time:
10 SDHP (95/75)
20 Burpees
30 Abmat sit-ups
“For if, when we were God's enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”-
-Romans 5:12
"If someone says, 'Hey, I ran 100 miles this week. How far did you run?' ignore him! What the hell difference does it make?.... The magic is in the man, not the 100 miles."
- Bill Bowerman
Be Strong! Jay and Janice
Wednesday, April 7, 2010
Thursday April 8, 2010
CF 864 - 5:15a.m./9:00a.m/4:15p.m./5:15p.m./6:15p.m.
"Todays WOD"
50 burpees
75 flutter kicks (4-count)
100 push-ups
150 sit-ups
“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
- Galatians 2:20
"You have to go through cycles of extreme poverty and suffering for a while; they are used to that...They get up early, run hard, rest, drink tea, get out and run hard again.
Wehn Simon Dirorie gets up at 4 a.m. - I'm dedicated, but I'm not that dedicated."
- Keith Brantly, on why the Kenyan runners are so good, 1993
Real Fitness is Earned! Earn Some Today.
How is your nutrition this week? How many of you have stuck with the Paleo Diet after the "Paleo Challenge" ended? Remember that what you put into your body plays a big role in your performance during your wod's, your recovery from intense wod's and your overall body composition. Don't blow all of your hard work by filling your body with trash!
Check out CrossFit 864 and Paleo 864 on Facebook
BE STRONG!
Janice and Jay
"Todays WOD"
50 burpees
75 flutter kicks (4-count)
100 push-ups
150 sit-ups
“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
- Galatians 2:20
"You have to go through cycles of extreme poverty and suffering for a while; they are used to that...They get up early, run hard, rest, drink tea, get out and run hard again.
Wehn Simon Dirorie gets up at 4 a.m. - I'm dedicated, but I'm not that dedicated."
- Keith Brantly, on why the Kenyan runners are so good, 1993
Real Fitness is Earned! Earn Some Today.
How is your nutrition this week? How many of you have stuck with the Paleo Diet after the "Paleo Challenge" ended? Remember that what you put into your body plays a big role in your performance during your wod's, your recovery from intense wod's and your overall body composition. Don't blow all of your hard work by filling your body with trash!
Check out CrossFit 864 and Paleo 864 on Facebook
BE STRONG!
Janice and Jay
Tuesday, April 6, 2010
Wednesday April 7, 2010
CrossFit 864 - WOD
5:15a.m. / 9:00a.m.
Warm-up
AMRAP in 15 minutes:
5 Deadlift
10 Toes to Bar
hydrate/stretch/refuel
“This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers.”
- 1 John 3:16
“We need to stop making excuses for others. People need to stop feeling bad for themselves. Life is tough. That’s a fact. There are good times and bad times. There are action takers and action fakers. There are ultra busy professionals who make time for fitness, while others don’t. We all have options, and we all make our own decisions. If someone has made poor decisions, I won’t sugarcoat it and console them with more excuses.”
- Ross Enamait
http://www.youtube.com/watch?v=pjBI9qxibTc
Facebook
Check out CrossFit 864 and Paleo 864
Post your WOD times on CF864 and your favorite Paleo recipes on Paleo 864.
It looks like winter is gone (finally) and we skipped spring and went straight into summer so remember to bring a big water bottle to the gym...you will need it before, during and after the workout.
BE STRONG!
Janice and Jay
5:15a.m. / 9:00a.m.
Warm-up
AMRAP in 15 minutes:
5 Deadlift
10 Toes to Bar
hydrate/stretch/refuel
“This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers.”
- 1 John 3:16
“We need to stop making excuses for others. People need to stop feeling bad for themselves. Life is tough. That’s a fact. There are good times and bad times. There are action takers and action fakers. There are ultra busy professionals who make time for fitness, while others don’t. We all have options, and we all make our own decisions. If someone has made poor decisions, I won’t sugarcoat it and console them with more excuses.”
- Ross Enamait
http://www.youtube.com/watch?v=pjBI9qxibTc
Check out CrossFit 864 and Paleo 864
Post your WOD times on CF864 and your favorite Paleo recipes on Paleo 864.
It looks like winter is gone (finally) and we skipped spring and went straight into summer so remember to bring a big water bottle to the gym...you will need it before, during and after the workout.
BE STRONG!
Janice and Jay
Monday, April 5, 2010
Tuesday April 6, 2010
CrossFit 864 - WOD
5:15p.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
-General George Patton
Hoo-yah! to all of you that hit Fran hard on Monday ...especially those of you that PR'd!
BE STRONG!
Janice and Jay
5:15p.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD- For time:
100 Squats
50 Step walking lunge - plate overhead (45/25)
50 Floor wipers (135/95)
30 Burpees
20 Wall Ball Shots (20/14)
10 Dbell Squat Cleans (45/25)
“For Christ's love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.” - 2 Corinthians 5:14-15
-General George Patton
Hoo-yah! to all of you that hit Fran hard on Monday ...especially those of you that PR'd!
BE STRONG!
Janice and Jay
Sunday, April 4, 2010
Monday April 5, 2010
CrossFit864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Fran"
21-15-9
Thrusters
Pull-ups
Fran
http://www.youtube.com/watch?v=IVBgKB4Gnsw
“In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God's grace” -Ephesians 1:7
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Fran"
21-15-9
Thrusters
Pull-ups
Fran
http://www.youtube.com/watch?v=IVBgKB4Gnsw
“In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God's grace” -Ephesians 1:7
“Nearly all men can stand adversity, but if you want to test a man's character, give him power.” -Abraham Lincoln (16th US President 1861-65)
Hope that all of you had a great Easter weekend. We are looking forward to a great week of CrossFitting with you!
3-2-1-Go
BE STRONG!
Janice and Jay
Saturday, April 3, 2010
Sunday April 4, 2010
CrossFit864 - Rest Day
"Easter Sunday"
"Don't be alarmed," he said. "You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him.
-Mark 16:6
"I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die. Do you believe this?"
-John 11:25-26
Have a great weekend! See you Monday.
BE STRONG!
Janice and Jay
"Easter Sunday"
"Don't be alarmed," he said. "You are looking for Jesus the Nazarene, who was crucified. He has risen! He is not here. See the place where they laid him.
-Mark 16:6
"I am the resurrection and the life. He who believes in me will live, even though he dies; and whoever lives and believes in me will never die. Do you believe this?"
-John 11:25-26
Have a great weekend! See you Monday.
BE STRONG!
Janice and Jay
Friday, April 2, 2010
Saturday April 3, 2010
CrossFit864 - WOD 8:30a.m.
"TEAM WORKOUT"
God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.
-2 Corinthians 5:21
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just they'll go through the pain no matter what happens"
-Arnold Schwarzenegger
BE STRONG!
Janice and Jay
"TEAM WORKOUT"
God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.
-2 Corinthians 5:21
"The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just they'll go through the pain no matter what happens"
-Arnold Schwarzenegger
BE STRONG!
Janice and Jay
Thursday, April 1, 2010
Friday April 2, 2010
CrossFit 864 - WOD
Today's Schedule: 9:00a.m. / 11:00a.m. (*Childcare at 9:00a.m. only)
No Friday afternoon workout today.
We will have a 8:30a.m. WOD on Saturday morning.
"Tabata"
Squats and Sit-ups NOT alternating.
Squats (Bottom to Bottom)
Abmat Sit-ups
The following exercises will be alternating:
Kettlebell Swings
Burpees
“Why are you looking among the dead for someone who is alive? He isn’t here! He is risen from the dead! Remember what he told you back in Galilee, that the Son of Man must be betrayed into the hands of sinful men and be crucified, and that he would rise again on the third day.”
-Luke 24:5-7
"Winning is not normal, and people who win do so by following an abnormal path. The discipline and dedication and sacrifices are incomprehensible to the thousands, standing outside looking in, who are capable of joining, yet unwilling to pay the price of admission"
-Steve Trippe
"There is no point in being alive if you cannot do the deadlift"
-Jon Pall Sigmarsson
http://www.youtube.com/watch?v=ku-eOGXScOQ
Have a great day
BE STRONG!
Janice and Jay
Today's Schedule: 9:00a.m. / 11:00a.m. (*Childcare at 9:00a.m. only)
No Friday afternoon workout today.
We will have a 8:30a.m. WOD on Saturday morning.
"Tabata"
Squats and Sit-ups NOT alternating.
Squats (Bottom to Bottom)
Abmat Sit-ups
The following exercises will be alternating:
Kettlebell Swings
Burpees
“Why are you looking among the dead for someone who is alive? He isn’t here! He is risen from the dead! Remember what he told you back in Galilee, that the Son of Man must be betrayed into the hands of sinful men and be crucified, and that he would rise again on the third day.”
-Luke 24:5-7
"Winning is not normal, and people who win do so by following an abnormal path. The discipline and dedication and sacrifices are incomprehensible to the thousands, standing outside looking in, who are capable of joining, yet unwilling to pay the price of admission"
-Steve Trippe
"There is no point in being alive if you cannot do the deadlift"
-Jon Pall Sigmarsson
http://www.youtube.com/watch?v=ku-eOGXScOQ
Have a great day
BE STRONG!
Janice and Jay
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