CF 864 - WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m
CrossFit 864's own "Hero Workout" named in honor of Fallen South Carolina 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
BE STRONG!
Janice and Jay
Monday, May 31, 2010
Sunday, May 30, 2010
Monday May 31, 2010
CrossFit 864 - Memorial Day WOD at 9:00a.m. only
CrossFit HQ WOD
"Nutts"
For time:
10 Handstand
push-ups250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups100 Wallball shots, 20 pounds, 10'
200 Double-undersRun
400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
CrossFit HQ WOD
"Nutts"
For time:
10 Handstand
push-ups250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups100 Wallball shots, 20 pounds, 10'
200 Double-undersRun
400 meters with a 45lb plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
Remember kid, there's heroes and there's legends. Heroes get remembered but legends never die, follow your heart kid, and you'll never go wrong. -The Sandlot (Babe Ruth)
“In God, whose word I praise, in God I trust; I will not be afraid. What can mortal man do to me?”- Psalm 56:4
Show up today and push hard through this workout on a great holiday! While most gyms/fitness centers close today we want to give you the chance to get the day off to a great start, to challenge yourself (again) and to honor a hero that lost his own life while protecting others.
Memorial Day is a United States federal holiday observed on the last Monday of May (May 31 in 2010). Formerly known as Decoration Day, it commemorates U.S. men and women who died while in the military service. First enacted to honor Union soldiers of the American Civil War (it is celebrated near the day of reunification after the Civil War), it was expanded after World War I. On May 5, 1868, in his capacity as commander-in-chief (General John A. Logan) of the Grand Army of the Republic, a veterans' organization, Logan issued a proclamation that "Decoration Day" be observed nationwide. It was observed for the first time on May 30 of the same year; the date was chosen because it was not the anniversary of a battle. The tombs of fallen Union soldiers were decorated in remembrance. The alternative name of "Memorial Day" was first used in 1882. It did not become more common until after World War II, and was not declared the official name by Federal law until 1967.
BE STRONG! Janice and Jay
Saturday, May 29, 2010
Sunday May 30,2010
CF 864 - Rest Day
Memorial Day Monday May 31, 2010 CrossFit864 will be open for one
workout at 9:00a.m. Hope to see you then!
“But from everlasting to everlasting the LORD's love is with those who fear him, and his righteousness with their children's children- with those who keep his covenant and remember to obey his precepts.”
- Psalm 103:17-18
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Have a great Sunday. Hope that you are getting to enjoy plenty of family time over the memorial weekend and hope that you get a chance to get rested up for a great new week that's ahead of you.
BE STRONG!
Janice and Jay
Memorial Day Monday May 31, 2010 CrossFit864 will be open for one
workout at 9:00a.m. Hope to see you then!
“But from everlasting to everlasting the LORD's love is with those who fear him, and his righteousness with their children's children- with those who keep his covenant and remember to obey his precepts.”
- Psalm 103:17-18
"It is not the critic who counts: not the man who points out how the strong man stumbles or where the doer of deeds could have done better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly, who errs and comes up short again and again, because there is no effort without error or shortcoming, but who knows the great enthusiasms, the great devotions, who spends himself for a worthy cause; who, at the best, knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least he fails while daring greatly, so that his place shall never be with those cold and timid souls who knew neither victory nor defeat."
Have a great Sunday. Hope that you are getting to enjoy plenty of family time over the memorial weekend and hope that you get a chance to get rested up for a great new week that's ahead of you.
BE STRONG!
Janice and Jay
Friday, May 28, 2010
Saturday May 29.2010
CF 864 - 8:30a.m. TEAM WORKOUT
Memorial Day - we will be open for one WOD on Monday May 31, 2010 at 9:00a.m. only.
“Rejoice with those who rejoice; mourn with those who mourn.”
- Romans 12:15
I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up.
-Steve Jones, former marathon world record holder
BE STRONG!
Janice & Jay
Memorial Day - we will be open for one WOD on Monday May 31, 2010 at 9:00a.m. only.
“Rejoice with those who rejoice; mourn with those who mourn.”
- Romans 12:15
I run with my head, my heart and my guts, because physically, I don't think I've got a great deal of talent or ability. I started at the bottom and worked up.
-Steve Jones, former marathon world record holder
BE STRONG!
Janice & Jay
Thursday, May 27, 2010
Friday May 28, 2010
CrossFit 864 - WOD
4:15P.M. / 5:15P.M. / 6:15P.M.
For time:
Run 1 mile
50 SDHP - Sumo Deadlift High Pull (65/95)
30 Pull-ups (no band - jumping, kipping or dead hang)
Wear your weighted vest for the extra challenge.
Not for time: Abdominal strength
2 Rounds of:
50 Abmat Sit-ups
50 Flutter Kicks
Hydrate / Stretch / Refuel
“However, I consider my life worth nothing to me, if only I may finish the race and complete the task the Lord Jesus has given me—the task of testifying to the gospel of God's grace.”
- Acts 20:24
A lie gets halfway around the world before the truth has a chance to get its pants on.
-Winston Churchill
Post your WOD times on CF 864 Facebook.
Come out for the Saturday morning workout at 8:30a.m.
BE STRONG!
Janice and Jay
4:15P.M. / 5:15P.M. / 6:15P.M.
For time:
Run 1 mile
50 SDHP - Sumo Deadlift High Pull (65/95)
30 Pull-ups (no band - jumping, kipping or dead hang)
Wear your weighted vest for the extra challenge.
Not for time: Abdominal strength
2 Rounds of:
50 Abmat Sit-ups
50 Flutter Kicks
Hydrate / Stretch / Refuel
“However, I consider my life worth nothing to me, if only I may finish the race and complete the task the Lord Jesus has given me—the task of testifying to the gospel of God's grace.”
- Acts 20:24
A lie gets halfway around the world before the truth has a chance to get its pants on.
-Winston Churchill
Post your WOD times on CF 864 Facebook.
Come out for the Saturday morning workout at 8:30a.m.
BE STRONG!
Janice and Jay
Wednesday, May 26, 2010
Thursday May 27, 2010
CrossFit 864 - WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Four rounds for time of:
Run 400 meters
50 Squats
A proper squat has hips below knee height, weight on the heels, knees in alignment with the feet.
“For God did not send his Son into the world to condemn the world, but to save the world through him.”
- John 3:17
"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."
- Theodore Roosevelt, April 27, 1900
BE STRONG!
Janice and Jay
Tuesday, May 25, 2010
Wednesday May 26, 2010
CrossFit 864 - WOD 5:15a.m. / 9:00a.m.
50 Double Under's or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate Carry (45/25 plate)
25 Lateral Hops
100 Meter Farmers Walk (Heavy Kbell or Dbell)
50 Mountain Climbers
Hydrate / Stretch / Refuel
But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit. Let us not become conceited, provoking and envying each other.
-Galatians 5:22-26
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." . . . You must do the thing you think you cannot do.
-Eleanor Roosevelt
Post your times on CrossFit 864 Facebook
Check out Paleo 864 and share your favorite recipes.
BE STRONG!
Janice and Jay
50 Double Under's or 200 Single jumps
10 Man makers (45/25 Dbell)
200 Meter Overheard Plate Carry (45/25 plate)
25 Lateral Hops
100 Meter Farmers Walk (Heavy Kbell or Dbell)
50 Mountain Climbers
Hydrate / Stretch / Refuel
But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit. Let us not become conceited, provoking and envying each other.
-Galatians 5:22-26
You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, "I lived through this horror. I can take the next thing that comes along." . . . You must do the thing you think you cannot do.
-Eleanor Roosevelt
Post your times on CrossFit 864 Facebook
Check out Paleo 864 and share your favorite recipes.
BE STRONG!
Janice and Jay
Monday, May 24, 2010
Tuesday May 25, 2010
CrossFit 864 - WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
7 Rounds for time:
200 meter sprint
7 front squats (135/75)
7 push press
Use the same weight for push press that you use for front squats.
No racks used on this workout - you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.
Front Squat - a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet, and elbows as high as possible in rack position with tight abdominals.
Do not count partial reps if you are capable of getting down into a full squats. Full range of motion requires a lot more effort therefore many skimp on the squat because yes - it hurts a little more and takes more work to get into a proper squat. Do the best that you can and if your ROM is restricted its time to stretch and do range of motion work until you get there.
Push Press - from rack position to fully locked out overhead.
For although they knew God, they neither glorified him as God nor gave thanks to him, but their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools and exchanged the glory of the immortal God for images made to look like mortal man and birds and animals and reptiles.
-Romans 1:21-23
The difference between a moral man and a man of honor is that the latter regrets a discreditable act, even when it has worked and he has not been caught.
- H. L. Mencken, 1880-1956
BE STRONG!
Janice and Jay
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
7 Rounds for time:
200 meter sprint
7 front squats (135/75)
7 push press
Use the same weight for push press that you use for front squats.
No racks used on this workout - you will clean the bar from the floor to rack position for front squats and continue with push press. You should try to complete all 7 reps of the squat and press without putting the bar down.
Front Squat - a proper squat has hips below knee height, weight on the heels, knees in alignment with the feet, and elbows as high as possible in rack position with tight abdominals.
Do not count partial reps if you are capable of getting down into a full squats. Full range of motion requires a lot more effort therefore many skimp on the squat because yes - it hurts a little more and takes more work to get into a proper squat. Do the best that you can and if your ROM is restricted its time to stretch and do range of motion work until you get there.
Push Press - from rack position to fully locked out overhead.
For although they knew God, they neither glorified him as God nor gave thanks to him, but their thinking became futile and their foolish hearts were darkened. Although they claimed to be wise, they became fools and exchanged the glory of the immortal God for images made to look like mortal man and birds and animals and reptiles.
-Romans 1:21-23
The difference between a moral man and a man of honor is that the latter regrets a discreditable act, even when it has worked and he has not been caught.
- H. L. Mencken, 1880-1956
BE STRONG!
Janice and Jay
Sunday, May 23, 2010
Monday May 24, 2010
CF 864 - 9:00a.m./4:14p.m./5:15p.m./6:15p.m.
WOD for time:
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up (sub Abmat Sit-ups)
Back extension (sub Weighted Good mornings)
Knees to elbow
95 pound Stiff legged deadlift
“Each of us should please his neighbor for his good, to build him up.”
Romans 15:2
You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind.
Dale Carnegie
CrossFit 864 Kids Camp June 28 - July 1, 2010 10a.m.- 12p.m. Sign up soon only 50 spots available. $50.00
CrossFit 864 Strength Based WOD's - 6pm on Monday and Thursday.
Each strength cycle continues for three weeks and focuses on 2 major lifts. If you do not start at the beginning of the cycle you will not be able to jump in during the middle of it.
We work up to one rep max lifts in each move and focus on moving heavy weight each time and building strength so form and technique are very important! Heavy squats, deadlifts, floor press and overhead press are a great way to get stronger and improve all of your other workouts if performed correctly. If not performed correctly these lifts can result in injuries and that is something we work extra hard to avoid at all times.
If you are interested contact Jay and he will discuss this in further detail. The new strength cycle begins Monday with the deadlift.
Deadlift Form
Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.
The Deadlift is the best exercise for back strength. It teaches you to keep the lower back rigid under a load.
But yes, Deadlifts can lead to injury if not performed correctly.
Here are: 7 tips for a safer Deadlift.
1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:Lift the chest upPull the shoulders backBring hips, knees & lower back into extension simultaneouslyDon’t overdo the back extension.
2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.
3. Keep The Bar Close To Your Body. Two reasons:The shortest distance between start & top is a straight vertical lineThe closer the bar, the smaller the stress on your lower backIt’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:Use your lats to pull the bar toward your bodyStart the lift from the floor with the bar touching your shins
4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.
5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?
Set up for the Deadlift:
Take a big breath
Squeeze against it
Breathe when the bar is back on the floor
Never breathe while lifting. It’s unnatural & puts more stress on the lower back.
6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.
7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.Do NOT hitch - At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight. Pulling and jerking on the bar to get to full lockout is poor form and a sure way to get injured. This means that you need to work on your lockout strength.
8. Always control the weight and NEVER bounce the weight off the floor at the bottom of the rep - this is considered sloppy form and could lead to a back injury by rounding and not maintaining support throughout your spine. Do not intentionally drop the bar on each rep unless it is a failed lift and you have to bail out of it. Control the weight throughout the entire lift.
Show up today and lift heavy.
Be Strong!
Jay and Janice
WOD for time:
"Stephen"
30-25-20-15-10-5 rep rounds of:
GHD sit-up (sub Abmat Sit-ups)
Back extension (sub Weighted Good mornings)
Knees to elbow
95 pound Stiff legged deadlift
“Each of us should please his neighbor for his good, to build him up.”
Romans 15:2
You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn't exist anywhere except in the mind.
Dale Carnegie
CrossFit 864 Kids Camp June 28 - July 1, 2010 10a.m.- 12p.m. Sign up soon only 50 spots available. $50.00
CrossFit 864 Strength Based WOD's - 6pm on Monday and Thursday.
Each strength cycle continues for three weeks and focuses on 2 major lifts. If you do not start at the beginning of the cycle you will not be able to jump in during the middle of it.
We work up to one rep max lifts in each move and focus on moving heavy weight each time and building strength so form and technique are very important! Heavy squats, deadlifts, floor press and overhead press are a great way to get stronger and improve all of your other workouts if performed correctly. If not performed correctly these lifts can result in injuries and that is something we work extra hard to avoid at all times.
If you are interested contact Jay and he will discuss this in further detail. The new strength cycle begins Monday with the deadlift.
Deadlift Form
Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.
The Deadlift is the best exercise for back strength. It teaches you to keep the lower back rigid under a load.
But yes, Deadlifts can lead to injury if not performed correctly.
Here are: 7 tips for a safer Deadlift.
1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:Lift the chest upPull the shoulders backBring hips, knees & lower back into extension simultaneouslyDon’t overdo the back extension.
2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.
3. Keep The Bar Close To Your Body. Two reasons:The shortest distance between start & top is a straight vertical lineThe closer the bar, the smaller the stress on your lower backIt’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:Use your lats to pull the bar toward your bodyStart the lift from the floor with the bar touching your shins
4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.
5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?
Set up for the Deadlift:
Take a big breath
Squeeze against it
Breathe when the bar is back on the floor
Never breathe while lifting. It’s unnatural & puts more stress on the lower back.
6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.
7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.Do NOT hitch - At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight. Pulling and jerking on the bar to get to full lockout is poor form and a sure way to get injured. This means that you need to work on your lockout strength.
8. Always control the weight and NEVER bounce the weight off the floor at the bottom of the rep - this is considered sloppy form and could lead to a back injury by rounding and not maintaining support throughout your spine. Do not intentionally drop the bar on each rep unless it is a failed lift and you have to bail out of it. Control the weight throughout the entire lift.
Show up today and lift heavy.
Be Strong!
Jay and Janice
Saturday, May 22, 2010
Sunday May 23, 2010
CrossFit 864 - Rest Day
Have a great day and get rested up for a new week of workouts! It never gets easier!
Got to get stronger to be better.
Murph on Saturday was awesome! If you were not there...just ask someone that was. Thanks for all of your hard work and motivation.
BE STRONG!
Janice and Jay
Have a great day and get rested up for a new week of workouts! It never gets easier!
Got to get stronger to be better.
Murph on Saturday was awesome! If you were not there...just ask someone that was. Thanks for all of your hard work and motivation.
BE STRONG!
Janice and Jay
Friday, May 21, 2010
May 22, 2010
CF 864 - WOD 8:30a.m.
CrossFit Hero Workout
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
There is no greater love than to lay down one’s life for one’s friends.
-John 15:13
"Regard your soldiers as your children, and they will follow you into the deepest valleys.Look on them as your own beloved sons, and they will stand by you even unto death!"
- Sun Tzu
You guys have pushed through a great week of CrossFitting! PR's crushed and new goals set...waiting to be CRUSHED! Great job.
I hope that many of you can come out for the Saturday a.m. workout. If you have never done "Murph" then it's a great morning to do it. Be prepared to work extra hard and to motivate the athlete beside you to go as hard as possible. The body fat test will be going on throughout the morning so we will be around the gym and you are welcome to hang out as long as you would like. We might even have to put an extra pot of coffee on (already gonna do that! Ha-ha...)
Post your times / PR's on CrossFit 864 Facebook and your recipes on Paleo 864
BE STRONG!
Janice and Jay
CrossFit Hero Workout
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
There is no greater love than to lay down one’s life for one’s friends.
-John 15:13
"Regard your soldiers as your children, and they will follow you into the deepest valleys.Look on them as your own beloved sons, and they will stand by you even unto death!"
- Sun Tzu
You guys have pushed through a great week of CrossFitting! PR's crushed and new goals set...waiting to be CRUSHED! Great job.
I hope that many of you can come out for the Saturday a.m. workout. If you have never done "Murph" then it's a great morning to do it. Be prepared to work extra hard and to motivate the athlete beside you to go as hard as possible. The body fat test will be going on throughout the morning so we will be around the gym and you are welcome to hang out as long as you would like. We might even have to put an extra pot of coffee on (already gonna do that! Ha-ha...)
Post your times / PR's on CrossFit 864 Facebook and your recipes on Paleo 864
BE STRONG!
Janice and Jay
Thursday, May 20, 2010
Friday May 21, 2010
CrossFit 864 - WOD 4:15p.m. / 5:15p.m. / 6:15p.m.
"Alternating Tabata"
-Deadlift
-Burpees
1 minute rest
-Plank Holds
-Flutter Kicks
Select a weight according to your strength level and the amount of deadlift experience that you have. The following are recommendations. We will help you determine the proper load for the lift.
Advanced (275/185
Intermediate (185/115)
Beginner (135/95)
A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways--and training for them--as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.
Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO 2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute "Tabata" intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training. of some sort of midsection work, with or without dumbbells.
What does this mean to us CrossFitters: Dont sandbag those precious 20 seconds! You should not be picking a number and sticking with it. If you do 8 reps and rest for 5 of the 20 seconds then you are only working at a moderate intensity for 15 seconds! That intensity for 20 seconds will allow you to push back that burn that you experience during Fran, Fight Gone Bad, etc. For those of us who don't have the genetic make-up of Lance Armstrong, we use Tabata as a tool to train our bodies at a higher intensity, improving our anaerobic intensity as well as VO2 max.
-CrossFit Journal
“May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.”
- Romans 15:5-6
"We don't know who we are until we see what we can do"
-Martha Grimes
Great job on "Fran" Thursday! Did you PR? Post your time on Facebook.
Looking for an easy workout? If you ended up at CrossFit 864 ...sorry, you ended up at the wrong place! HARD.FAST.BRUTAL
BE STRONG!
Janice and Jay Long
"Alternating Tabata"
-Deadlift
-Burpees
1 minute rest
-Plank Holds
-Flutter Kicks
Select a weight according to your strength level and the amount of deadlift experience that you have. The following are recommendations. We will help you determine the proper load for the lift.
Advanced (275/185
Intermediate (185/115)
Beginner (135/95)
A Tabata workout is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
In 1996, Dr. Izumi Tabata published the results of a study demonstrating, with speed skaters, that the aerobic and anaerobic pathways could be trained simultaneously (Medicine and Science in Sports and Exercise 28). This was a significant finding, as most authorities had regarded the two pathways--and training for them--as compartmentalized. Aerobic training was largely long slow distance (LSD) work, and anaerobic training was typically regarded as some hard-to-measure dark component left to the explosion sports.
Dr. Tabata examined several different protocols but settled on eight sets of twenty-second work intervals alternating with ten-second rest intervals as the most effective interval times for improving VO 2 max. In the original study the intervals were performed at a quantifiable 170 percent of VO2 max. (Just think max effort.) In the field, where measurements are more subjective, the effort should be such that on the eighth set the trainee is nearing exhaustion. In the original study, the test subjects doing 4-minute "Tabata" intervals saw greater VO2 max improvement than the control group that did 60-minute sessions of moderate- intensity exercise. Moreover, as Greg Glassman points out, these high-intensity efforts produce this dramatic aerobic benefit without the muscle wasting brought about by endurance training. of some sort of midsection work, with or without dumbbells.
What does this mean to us CrossFitters: Dont sandbag those precious 20 seconds! You should not be picking a number and sticking with it. If you do 8 reps and rest for 5 of the 20 seconds then you are only working at a moderate intensity for 15 seconds! That intensity for 20 seconds will allow you to push back that burn that you experience during Fran, Fight Gone Bad, etc. For those of us who don't have the genetic make-up of Lance Armstrong, we use Tabata as a tool to train our bodies at a higher intensity, improving our anaerobic intensity as well as VO2 max.
-CrossFit Journal
“May the God who gives endurance and encouragement give you a spirit of unity among yourselves as you follow Christ Jesus, so that with one heart and mouth you may glorify the God and Father of our Lord Jesus Christ.”
- Romans 15:5-6
"We don't know who we are until we see what we can do"
-Martha Grimes
Great job on "Fran" Thursday! Did you PR? Post your time on Facebook.
Looking for an easy workout? If you ended up at CrossFit 864 ...sorry, you ended up at the wrong place! HARD.FAST.BRUTAL
BE STRONG!
Janice and Jay Long
Wednesday, May 19, 2010
Thursday May 20. 2010
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD For time:
"Fran"
21-15-9
Thrusters 95lbs
Pull Ups
RX'd = Full range of motion on every rep.
95 lb. Barbell Thrusters (depth and fully locked out overhead)
Pull-ups (no bands. Fully extended at bottom and chin over the bar)
What was your last (best) Fran time? Time to PR today!
“But the wisdom that comes from heaven is first of all pure; then peace-loving, considerate, submissive, full of mercy and good fruit, impartial and sincere. Peacemakers who sow in peace raise a harvest of righteousness.”
-James 3:17-18
"If you don't have confidence, you'll always find a way not to win."
-Carl Lewis
BE STRONG!
Jay and Janice
WOD For time:
"Fran"
21-15-9
Thrusters 95lbs
Pull Ups
RX'd = Full range of motion on every rep.
95 lb. Barbell Thrusters (depth and fully locked out overhead)
Pull-ups (no bands. Fully extended at bottom and chin over the bar)
What was your last (best) Fran time? Time to PR today!
“But the wisdom that comes from heaven is first of all pure; then peace-loving, considerate, submissive, full of mercy and good fruit, impartial and sincere. Peacemakers who sow in peace raise a harvest of righteousness.”
-James 3:17-18
"If you don't have confidence, you'll always find a way not to win."
-Carl Lewis
BE STRONG!
Jay and Janice
Tuesday, May 18, 2010
Wednesday May 19, 2010
CF 864- 5:15a.m./9:00a.m.
Strength WOD
Floor Press 5-5-5-3-3-1
“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”
- Hebrews 6:10
I feel that the most important requirement in success is learning to overcome failure. You must learn to tolerate it, but never accept it.
-Reggie Jackson
An inferiority complex is a conviction by a jury of your fears.
Hooyah! to all of you that pushed through "Hansen" on Tuesday! That is a BRUTAL WOD!
Post your time on CF864 Facebook.
BE STRONG!
Janice and Jay
Strength WOD
Floor Press 5-5-5-3-3-1
“God is not unjust; he will not forget your work and the love you have shown him as you have helped his people and continue to help them.”
- Hebrews 6:10
I feel that the most important requirement in success is learning to overcome failure. You must learn to tolerate it, but never accept it.
-Reggie Jackson
An inferiority complex is a conviction by a jury of your fears.
Hooyah! to all of you that pushed through "Hansen" on Tuesday! That is a BRUTAL WOD!
Post your time on CF864 Facebook.
BE STRONG!
Janice and Jay
Monday, May 17, 2010
Tuesday May 18, 2010
CF 864 - WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
This is a CrossFit HQ Hero WOD. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that we have. The fact that we are honoring a hero should inspire you to work as hard as possible! 3,2,1 Go!
"Hansen"
Five rounds for time of:
30 - 2 pood Kettlebell swing
30 - Burpees
30 - Glute-ham sit-ups/*AbMat situps
(AbMat recommended if you have not been exposed to the GHD)
Less than 1 month of CrossFit
5 Rounds of:
15 Kettlebell Swing
15 Burpees
15 AbMat situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
The acts of the sinful nature are obvious: sexual immorality, impurity and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, factions and envy; drunkenness, orgies, and the like. I warn you, as I did before, that those who live like this will not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit.
-Galatians 5:19-25
Fear defeats more people than any other one thing in the world.
-Ralph Waldo Emerson
Post your time on CrossFit 864 Facebook
Is your week off to a good start?
BE STRONG!
Janice and Jay
This is a CrossFit HQ Hero WOD. This is our way of saying thank you to the men and women who have made the ultimate sacrifice in order for us to enjoy the freedom that we have. The fact that we are honoring a hero should inspire you to work as hard as possible! 3,2,1 Go!
"Hansen"
Five rounds for time of:
30 - 2 pood Kettlebell swing
30 - Burpees
30 - Glute-ham sit-ups/*AbMat situps
(AbMat recommended if you have not been exposed to the GHD)
Less than 1 month of CrossFit
5 Rounds of:
15 Kettlebell Swing
15 Burpees
15 AbMat situps
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).
The acts of the sinful nature are obvious: sexual immorality, impurity and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, factions and envy; drunkenness, orgies, and the like. I warn you, as I did before, that those who live like this will not inherit the kingdom of God. But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the sinful nature with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit.
-Galatians 5:19-25
Fear defeats more people than any other one thing in the world.
-Ralph Waldo Emerson
Post your time on CrossFit 864 Facebook
Is your week off to a good start?
BE STRONG!
Janice and Jay
Sunday, May 16, 2010
Monday May 17, 2010
CF 864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up (listed below) / Range of motion
250 Jump rope
1 minute of push-ups
3 Samson Stretch each side (hold 20 seconds each side)
15 PVC pass through
15 PVC good mornings
5 rounds of following for time:
10 Box step-up to press (5 each leg)
with one kbell/dbell in hand - step onto box and press weight overhead
15 Overhead squats (45/25 # plate)
20 Jumping Squats
“The LORD your God is with you, he is mighty to save. He will take great delight in you, he will quiet you with his love, he will rejoice over you with singing.”
- Zephaniah 3:17
Worry never robs tomorrow of its sorrow, it only saps today of its joy.
-Leo Buscaglia
What are you letting rob you of todays joy?
Check out CrossFit 864 on Facebook and Paleo 864 on Facebook
Reminder - Body Fat Test at CrossFit 864 on Saturday May 22. If have not signed up and plan on having your body fat tested - you need to sign up today.
http://bodyfattest.com/
Are you ready for a great week CrossFitting? Gonna be strong?
BE STRONG!
Janice and Jay
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up (listed below) / Range of motion
250 Jump rope
1 minute of push-ups
3 Samson Stretch each side (hold 20 seconds each side)
15 PVC pass through
15 PVC good mornings
5 rounds of following for time:
10 Box step-up to press (5 each leg)
with one kbell/dbell in hand - step onto box and press weight overhead
15 Overhead squats (45/25 # plate)
20 Jumping Squats
“The LORD your God is with you, he is mighty to save. He will take great delight in you, he will quiet you with his love, he will rejoice over you with singing.”
- Zephaniah 3:17
Worry never robs tomorrow of its sorrow, it only saps today of its joy.
-Leo Buscaglia
What are you letting rob you of todays joy?
Check out CrossFit 864 on Facebook and Paleo 864 on Facebook
Reminder - Body Fat Test at CrossFit 864 on Saturday May 22. If have not signed up and plan on having your body fat tested - you need to sign up today.
http://bodyfattest.com/
Are you ready for a great week CrossFitting? Gonna be strong?
BE STRONG!
Janice and Jay
Saturday, May 15, 2010
Sunday May 16, 2010
CrossFit 864 - REST DAY
Hope that all of you are having a great weekend and getting enough rest to kick off a great new rocking week of CrossFit WOD's on Monday! Hooyah to all of you that hit it extra hard this past week. Remember, it never gets easy and you wouldn't want it to! Thanks for all you do.
“As you do not know the path of the wind, or how the body is formed in a mother's womb, so you cannot understand the work of God, the Maker of all things.”
- Ecclesiastes 11:5
Faith means being sure of the things we hope for and knowing that something is real even if we do not see it. Faith is the reason we remember great people who lived in the past.
It is by faith we understand that the whole world was made by God's command so what we see was made by something that cannot be seen.
-Hebrews 11:1-3
"An optimist is someone who goes after Moby Dick in a rowboat and takes the tartar sauce with him."
- Zig Ziglar
Check out CrossFit 864 on Facebook and Paelo 864 on Facebook
Failure is NOT an option.
BE STRONG!
Janice and Jay
Hope that all of you are having a great weekend and getting enough rest to kick off a great new rocking week of CrossFit WOD's on Monday! Hooyah to all of you that hit it extra hard this past week. Remember, it never gets easy and you wouldn't want it to! Thanks for all you do.
“As you do not know the path of the wind, or how the body is formed in a mother's womb, so you cannot understand the work of God, the Maker of all things.”
- Ecclesiastes 11:5
Faith means being sure of the things we hope for and knowing that something is real even if we do not see it. Faith is the reason we remember great people who lived in the past.
It is by faith we understand that the whole world was made by God's command so what we see was made by something that cannot be seen.
-Hebrews 11:1-3
"An optimist is someone who goes after Moby Dick in a rowboat and takes the tartar sauce with him."
- Zig Ziglar
Check out CrossFit 864 on Facebook and Paelo 864 on Facebook
Failure is NOT an option.
BE STRONG!
Janice and Jay
Friday, May 14, 2010
Saturday May 15, 2010
CrossFit 864 WOD - 8:30a.m.
"Team Workout"
The era of the rugged individual is giving way to the era of the team player.Everyone is needed, but no one is necessary.
-Bruce Coslet, Coach, Bengals
“For you created my inmost being; you knit me together in my mother's womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.
- Psalm 139:13-14
“ It is impossible to rightly govern the world without God and Bible.”
- George Washington
Have a great weekend.
BE STRONG!
Janice and Jay
"Team Workout"
The era of the rugged individual is giving way to the era of the team player.Everyone is needed, but no one is necessary.
-Bruce Coslet, Coach, Bengals
“For you created my inmost being; you knit me together in my mother's womb. I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well.
- Psalm 139:13-14
“ It is impossible to rightly govern the world without God and Bible.”
- George Washington
Have a great weekend.
BE STRONG!
Janice and Jay
Thursday, May 13, 2010
Friday May 14, 2010
CF 864- 4:15p.m./5:15p.m./6:15p.m.
WOD for time
4 rounds
25 KBS (53/35)
15 Burpees
“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same" -Carlos Castaneda
Be Strong!
Jay and Janice
WOD for time
4 rounds
25 KBS (53/35)
15 Burpees
“Charm is deceptive, and beauty is fleeting; but a woman who fears the LORD is to be praised.”- Proverbs 31:30
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same" -Carlos Castaneda
Be Strong!
Jay and Janice
Wednesday, May 12, 2010
Thursday May 13, 2010
CrossFit 864 - WOD
Post your time on CrossFit 864 Facebook. Did you PR this week? Post it.
5 Rounds for time:
5 Man Makers (25/45 dbell/kbell)
25 Step Overhead Walking Lunge (25/45 plate)
200 Meter Run
Abdominal Strength (after wod)
40 Toes to Bar
“A wife of noble character who can find? She is worth far more than rubies. She watches over the affairs of her household and does not eat the bread of idleness. Her children arise and call her blessed; her husband also, and he praises her:”
- Proverbs 31:10, 27-28
"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
BE STRONG!
Janice and Jay
Post your time on CrossFit 864 Facebook. Did you PR this week? Post it.
5 Rounds for time:
5 Man Makers (25/45 dbell/kbell)
25 Step Overhead Walking Lunge (25/45 plate)
200 Meter Run
Abdominal Strength (after wod)
40 Toes to Bar
“A wife of noble character who can find? She is worth far more than rubies. She watches over the affairs of her household and does not eat the bread of idleness. Her children arise and call her blessed; her husband also, and he praises her:”
- Proverbs 31:10, 27-28
"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
BE STRONG!
Janice and Jay
Tuesday, May 11, 2010
Wednesday May 12, 2010
CF 864- WOD 5:15a.m. / 9:00a.m. Post your time on CrossFit 864 Facebook
5-5-3-3-1
Push press
5-5-3-3-1
Met-con
AMRAP - 8 minutes
2 TGU (Turkish Get-up) 1 each side
10 Sit-ups
Hydrate / Stretch / Refuel
“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
- Ephesians 4:32
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.”
-David Walters
The difference between interest and commitment is this...when you're interested in something, you do it only when circumstances permit. When you're committed to something, you accept no excuse just results.
Are you interested or committed? Many of you are 100% committed and it shows by your desire to be the best that you can be....Pushing hard and not making excuses! How's your nutrition this week (this month?) Remember you shouldn't not expect great results if you are filling your body with junk. That's just the way it is.
Hope that your week is going great!
BE STRONG!
Janice and Jay
Strength
Shoulder press5-5-3-3-1
Push press
5-5-3-3-1
Met-con
AMRAP - 8 minutes
2 TGU (Turkish Get-up) 1 each side
10 Sit-ups
Hydrate / Stretch / Refuel
“Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.”
- Ephesians 4:32
“An hour of basketball feels like 15 minutes. An hour on a treadmill feels like a weekend in traffic school.”
-David Walters
The difference between interest and commitment is this...when you're interested in something, you do it only when circumstances permit. When you're committed to something, you accept no excuse just results.
Are you interested or committed? Many of you are 100% committed and it shows by your desire to be the best that you can be....Pushing hard and not making excuses! How's your nutrition this week (this month?) Remember you shouldn't not expect great results if you are filling your body with junk. That's just the way it is.
Hope that your week is going great!
BE STRONG!
Janice and Jay
Monday, May 10, 2010
Tuesday May 11, 2010
CrossFit 864 - WOD
CrossFit Hero Workout
"McGhee"
As many rounds as possible in 30 minutes:
5 reps 275 Pound Deadlift
13 Push-ups
9 Box Jumps (24 inch box)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
-1 John 5-7
Give me six hours to chop down a tree and I will spend four hours sharpening the ax.
-Abraham Lincoln (1809-1865)
BE STRONG!
Janice and Jay
CrossFit Hero Workout
"McGhee"
As many rounds as possible in 30 minutes:
5 reps 275 Pound Deadlift
13 Push-ups
9 Box Jumps (24 inch box)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
-1 John 5-7
Give me six hours to chop down a tree and I will spend four hours sharpening the ax.
-Abraham Lincoln (1809-1865)
BE STRONG!
Janice and Jay
Sunday, May 9, 2010
Monday May 10, 2010
CrossFit 864 - WOD
70 Burpees
60 Sit-ups
50 Kettlebell Swings (35/53)
40 Jumping Squats
30 Pull-ups (Kip or Jumping Pull-ups/no bands)
20 Wall Ball Shots (20/14)
Skill Work / Abdominal work
Hydrate / Stretch / Refuel
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.
-Ephesians 4:29-32
"Champions do not become champions when they win the event, but in the hours, weeks, months and years that they spend preparing for it. The victorious performance is merely the demonstration of their championship character."
- T. Alan Armstrong
Thanks again to everyone that came out to the CrossFit 864 social/cookout on Friday night...it was a great time of fellowship among fellow CrossFitters! Whats an awesome group of guys and girls.
"Molon Labe"
http://www.youtube.com/watch?v=jpUVQ_z6Zcs
70 Burpees
60 Sit-ups
50 Kettlebell Swings (35/53)
40 Jumping Squats
30 Pull-ups (Kip or Jumping Pull-ups/no bands)
20 Wall Ball Shots (20/14)
Skill Work / Abdominal work
Hydrate / Stretch / Refuel
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen. And do not grieve the Holy Spirit of God, with whom you were sealed for the day of redemption. Get rid of all bitterness, rage and anger, brawling and slander, along with every form of malice. Be kind and compassionate to one another, forgiving each other, just as in Christ God forgave you.
-Ephesians 4:29-32
"Champions do not become champions when they win the event, but in the hours, weeks, months and years that they spend preparing for it. The victorious performance is merely the demonstration of their championship character."
- T. Alan Armstrong
Thanks again to everyone that came out to the CrossFit 864 social/cookout on Friday night...it was a great time of fellowship among fellow CrossFitters! Whats an awesome group of guys and girls.
"Molon Labe"
http://www.youtube.com/watch?v=jpUVQ_z6Zcs
BE STRONG!
Janice and Jay
Saturday, May 8, 2010
Sunday May 9, 2010
CF 864 - Rest Day!
Happy Mothers Day!
“Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”- Colossians 4:5-6
Fear isn't an excuse to come to a standstill. It's the impetus to step up and strike.
Be Strong!
Jay and Janice
Happy Mothers Day!
“Be wise in the way you act toward outsiders; make the most of every opportunity. Let your conversation be always full of grace, seasoned with salt, so that you may know how to answer everyone.”- Colossians 4:5-6
Fear isn't an excuse to come to a standstill. It's the impetus to step up and strike.
Be Strong!
Jay and Janice
Friday, May 7, 2010
Saturday May 8, 2010
CrossFit 864 - 8:30a.m.
"Team Workout"
“Be joyful always; pray continually; give thanks in all circumstances, for this is God's will for you in Christ Jesus.”
- 1 Thessalonians 5:16-18
Give us grace and strength to forbear and to persevere. Give us courage and gaiety and the quiet mind, spare to us our friends, soften to us our enemies.
-Robert Louis Stevenson
BE STRONG!
Janice and Jay
"Team Workout"
“Be joyful always; pray continually; give thanks in all circumstances, for this is God's will for you in Christ Jesus.”
- 1 Thessalonians 5:16-18
Give us grace and strength to forbear and to persevere. Give us courage and gaiety and the quiet mind, spare to us our friends, soften to us our enemies.
-Robert Louis Stevenson
BE STRONG!
Janice and Jay
Thursday, May 6, 2010
Friday May 7, 2010
CF 864 - WOD 4:15p.m./5:15p.m./6:15p.m.
Cookout after the last workout. Look forward to seeing all of you there! Bring a chair. Call if you have any questions.
Run 5k
“Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective.”
- James 5:16
"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
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine
http://www.youtube.com/watch?v=r3wuXyOUKJw
BE STRONG!
Janice and Jay
Cookout after the last workout. Look forward to seeing all of you there! Bring a chair. Call if you have any questions.
Run 5k
“Therefore confess your sins to each other and pray for each other so that you may be healed. The prayer of a righteous man is powerful and effective.”
- James 5:16
"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
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
- Steve Prefontaine
http://www.youtube.com/watch?v=r3wuXyOUKJw
BE STRONG!
Janice and Jay
Wednesday, May 5, 2010
Thursday May 6, 2010
CrossFit 864 - WOD
Post your time on CrossFit 864 Facebook
2 Man Teams:
As many rounds as possible in 20 minutes:
5 x Back Squat Men 185#, Women 95#
10 x Pull Ups
200 Meter Run
One team member is doing Pull Ups while the other is doing Back Squats. Once both have completed the required reps they switch exercises. Once both team members have completed both exercises they complete the run together as a team.
Remember the importance of: FORM/FROM (Full Range of Motion)
Your form not only determines how much you benefit from each exercise it is also very important in keeping you from getting injured while training. If you are doing CrossFit you are an athlete - I didn't say that everyone was an Olympic level athlete, there are many levels of athletes. If you have trouble with your form on certain exercises then you should spend a little extra time doing skill work. If you have range of motion issues (cant get below parallel on your squats, cant get locked out at the top on overhead exercises, cant get your body all the way to the floor and back up on push-ups, cant get full extension in your arms at the bottom of your pull-up) then you need to spend the extra time doing range of motion work and post workout stretches. If you are going to train like an athlete then you should get the full benefit from your hard work and don't be satisfied with just going through the motions. Train hard and train smart! If you need help just ask...that's what we are here for. We want to see you at your best!
One of my favorite verses that has gotten me through many long, stress filled days!
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
- Philippians 4:6-7
Thankful for that one!
"Just remember, somewhere, a little Chinese girl is warming up with your max."
-Jim Conroy, Olympic Weightlifting Coach
How hard are you going to work today?
CrossFit864 Cookout Friday after the last workout. Check the whiteboard at the gym for details.
BE STRONG!
Failure is not an option.
Janice and Jay
Post your time on CrossFit 864 Facebook
2 Man Teams:
As many rounds as possible in 20 minutes:
5 x Back Squat Men 185#, Women 95#
10 x Pull Ups
200 Meter Run
One team member is doing Pull Ups while the other is doing Back Squats. Once both have completed the required reps they switch exercises. Once both team members have completed both exercises they complete the run together as a team.
Remember the importance of: FORM/FROM (Full Range of Motion)
Your form not only determines how much you benefit from each exercise it is also very important in keeping you from getting injured while training. If you are doing CrossFit you are an athlete - I didn't say that everyone was an Olympic level athlete, there are many levels of athletes. If you have trouble with your form on certain exercises then you should spend a little extra time doing skill work. If you have range of motion issues (cant get below parallel on your squats, cant get locked out at the top on overhead exercises, cant get your body all the way to the floor and back up on push-ups, cant get full extension in your arms at the bottom of your pull-up) then you need to spend the extra time doing range of motion work and post workout stretches. If you are going to train like an athlete then you should get the full benefit from your hard work and don't be satisfied with just going through the motions. Train hard and train smart! If you need help just ask...that's what we are here for. We want to see you at your best!
One of my favorite verses that has gotten me through many long, stress filled days!
“Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
- Philippians 4:6-7
Thankful for that one!
"Just remember, somewhere, a little Chinese girl is warming up with your max."
-Jim Conroy, Olympic Weightlifting Coach
How hard are you going to work today?
CrossFit864 Cookout Friday after the last workout. Check the whiteboard at the gym for details.
BE STRONG!
Failure is not an option.
Janice and Jay
Tuesday, May 4, 2010
Wednesday May 5, 2010
CrossFit 864 - WOD
21-15-9
-Toes to Bar
-Burpees
Overhead Lunge -30 steps between each round (45/25 pound plate)
*each lunge = 1
After workout / Abdominal training
25 Abmat sit-up
1 minute plank
25 Abmat sit-up
1 minute plank
Hydrate / Stretch / Eat!
“if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then will I hear from heaven and will forgive their sin and will heal their land.”
- 2 Chronicles 7:14
"Be patient and tough; some day this pain will be useful to you"
- Ovid
"Quitters never win, and winners never quit."
-Have you signed up for the cookout this Friday night at CF864? If you plan on coming we need to know today so that we can have enough "meat" for the grill and to get an idea of the side dishes that everyone is bringing.
How have your results been lately? Are you happy with your workout times? Strength, endurance, energy, body composition? You know what my next question is going to be don't you? How are your nutritional habits? Don't complain about your progress if you are filling your body with trash and in return expecting good results...that's called magic and I don't see that happen very often. I use the analogy of a race car driver putting 87 octane in his car and expecting to win (or even finish) a race. You are not doing traditional, low intensity workouts therefore you need to fuel (eat) accordingly. You can push through easy (wimpy) workouts on little or no fuel but you are tackling extremely intense workouts that require the proper fuel to complete and also to repair after the workout is over. Treat your body like the machine that it is. I like the saying that I see quite often around the CrossFit community "We don't use machines we build them" ...now that's what I'm talking about! Be a machine!
Are you going to work hard and be strong or complain? The choice is yours.
BE STRONG!
Janice and Jay
21-15-9
-Toes to Bar
-Burpees
Overhead Lunge -30 steps between each round (45/25 pound plate)
*each lunge = 1
After workout / Abdominal training
25 Abmat sit-up
1 minute plank
25 Abmat sit-up
1 minute plank
Hydrate / Stretch / Eat!
“if my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then will I hear from heaven and will forgive their sin and will heal their land.”
- 2 Chronicles 7:14
"Be patient and tough; some day this pain will be useful to you"
- Ovid
"Quitters never win, and winners never quit."
-Have you signed up for the cookout this Friday night at CF864? If you plan on coming we need to know today so that we can have enough "meat" for the grill and to get an idea of the side dishes that everyone is bringing.
How have your results been lately? Are you happy with your workout times? Strength, endurance, energy, body composition? You know what my next question is going to be don't you? How are your nutritional habits? Don't complain about your progress if you are filling your body with trash and in return expecting good results...that's called magic and I don't see that happen very often. I use the analogy of a race car driver putting 87 octane in his car and expecting to win (or even finish) a race. You are not doing traditional, low intensity workouts therefore you need to fuel (eat) accordingly. You can push through easy (wimpy) workouts on little or no fuel but you are tackling extremely intense workouts that require the proper fuel to complete and also to repair after the workout is over. Treat your body like the machine that it is. I like the saying that I see quite often around the CrossFit community "We don't use machines we build them" ...now that's what I'm talking about! Be a machine!
Are you going to work hard and be strong or complain? The choice is yours.
BE STRONG!
Janice and Jay
Monday, May 3, 2010
CrossFit 864
CrossFit Hero WOD
"The legacy of heroes is the memory of a great name and the inheritance of a great example."
-Benjamin Disraeli 1804-1881, British Statesman, Prime Minister
"Mr. Joshua"
5 rounds for time:
Run 400 meters
30 Glute-ham sit-ups
15 reps 250 pound deadlift
"Mr. Joshua" is a memorial workout to honor fallen CrossFit soldier Navy SEAL Joshua Thomas Harris, 36, who drowned during combat operations on August 30, 2008 in Afghanistan. The strength movement in this workout is the deadlift. We encourage you to scale the weight accordingly if you are not confident with your deadlift skills.
"There is no point in being alive if you cannot do the deadlift"
-Jon Pall Sigmarsson
Sub Abmat sit-ups if you have not been if you have not been training on the GHD. Form is very important on this exercise.
Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited. Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everybody.
-Romans 12:16-17
"Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands."
- Gen. George S. Patton
Reminder - the CrossFit 864 cookout is this Friday after the last WOD. We will provide the meat for the grill and you can bring a side dish (Paleo friendly of course) get signed up on the board at the gym today so we can get a headcount today. Your children and spouses (or guest) are welcome to join the CF 864 family.
BE STRONG!
Janice and Jay
CrossFit Hero WOD
"The legacy of heroes is the memory of a great name and the inheritance of a great example."
-Benjamin Disraeli 1804-1881, British Statesman, Prime Minister
"Mr. Joshua"
5 rounds for time:
Run 400 meters
30 Glute-ham sit-ups
15 reps 250 pound deadlift
"Mr. Joshua" is a memorial workout to honor fallen CrossFit soldier Navy SEAL Joshua Thomas Harris, 36, who drowned during combat operations on August 30, 2008 in Afghanistan. The strength movement in this workout is the deadlift. We encourage you to scale the weight accordingly if you are not confident with your deadlift skills.
"There is no point in being alive if you cannot do the deadlift"
-Jon Pall Sigmarsson
Sub Abmat sit-ups if you have not been if you have not been training on the GHD. Form is very important on this exercise.
Live in harmony with one another. Do not be proud, but be willing to associate with people of low position. Do not be conceited. Do not repay anyone evil for evil. Be careful to do what is right in the eyes of everybody.
-Romans 12:16-17
"Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands."
- Gen. George S. Patton
Reminder - the CrossFit 864 cookout is this Friday after the last WOD. We will provide the meat for the grill and you can bring a side dish (Paleo friendly of course) get signed up on the board at the gym today so we can get a headcount today. Your children and spouses (or guest) are welcome to join the CF 864 family.
BE STRONG!
Janice and Jay
Sunday, May 2, 2010
Monday May 3, 2010
CrossFit 864 - WOD
Warm-up
"Six Shooter"
6 rounds for time:
6 Squat Cleans
6 Push-ups
6 Kettlebell Swings
6 Thrusters
6 Pull-ups
6 Burpees
“Be joyful in hope, patient in affliction, faithful in prayer.”
- Romans 12:12
Fear is never a reason for quitting; it is only an excuse.
-Norman Vincent Peale
BE STRONG!
Janice and Jay
Warm-up
"Six Shooter"
6 rounds for time:
6 Squat Cleans
6 Push-ups
6 Kettlebell Swings
6 Thrusters
6 Pull-ups
6 Burpees
“Be joyful in hope, patient in affliction, faithful in prayer.”
- Romans 12:12
Fear is never a reason for quitting; it is only an excuse.
-Norman Vincent Peale
BE STRONG!
Janice and Jay
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