Wednesday September 1, 2010

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

Post your time on CrossFit 864 Facebook

New warm up posted on the whiteboard. Start warming up on your own when you arrive. Work on some light weight ground to overhead during your warm up today.

WOD Rx'd =
3 rounds for time:
95 pound ground to overhead, 10 reps
200 meter shuffle sprint, 50 meters down and back twice.

Movement standards:
Ground to overhead - bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round - not a jog. Go hard!

Abdominal strength - not for time. 50 weighted sit-ups (holding plate, etc)

Stretch - Hydrate - Refuel

For hardship does not spring from the soil, nor does trouble sprout from the ground. Yet man is born to trouble as surely as sparks fly upward. "But if it were I, I would appeal to God; I would lay my cause before him. He performs wonders that cannot be fathomed, miracles that cannot be counted. He bestows rain on the earth; he sends water upon the countryside. The lowly he sets on high, and those who mourn are lifted to safety.
-Job 5:6-11

“There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.”
-Ella Wheeler Wilcox

Primal Recipe

Shrimp, Sausage and Summer Squash Casserole

Are you getting closer to your goal? Do you have a goal?
Yes, we loved the combination of shrimp and sausage (who wouldn’t?) and the intensely savory flavor that only comes from sautéing with bacon fat. We were amazed by the way a few simple ingredients baked up into such a rich and satisfying dish. But what made us really happy was discovering a new, inventive way cook up summer’s seemingly endless bounty of squash.

If you have a garden, you know that varieties of summer squash are famously prolific. This time of year, farmers’ markets are also overflowing with zucchini, crookneck and pattypan squash. Just when you think you’ve prepared summer squash in every possible way, a recipe like Shrimp, Sausage and Summer Squash Casserole comes along that transforms a simple crookneck into a rich, flavorful meal.

As you begin cooking, the shrimp, sausage and squash seem like three separate ingredients in the pot. But when you spoon the trio into a pan and bake for 30 minutes, the three meld together into a voluptuous casserole with a buttery texture and rich, meaty flavor.

As much as we loved the shrimp in this recipe, we can imagine that other types of seafood, like salmon or halibut, could be substituted with equally delicious results. However you make it, Rachel’s casserole is a one-dish meal that will make you glad summer, along with its endless supply of squash, is not quite over yet.

Ingredients:

4-5 pounds yellow crookneck squash (or zucchini), sliced
1 onion, finely chopped
6 slices bacon, chopped into pieces
1/2 pound Italian sausage (spicy or regular)
1 pound raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
2 eggs
Butter, if needed for sautéing
Optional seasonings: salt, pepper, Cajun seasoning or hot sauce, Parmesan cheese

Instructions:

Preheat over to 350 degrees Fahrenheit.

Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft.

Add the sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered fat. Turn the heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.

Remove the pot from the stove and let it cool slightly.

Beat the eggs in a small bowl and pour over the squash mixture.

Add the raw shrimp and 1-2 handfuls of grated Parmesan cheese (optional).

Stir to combine all ingredients then pour into a casserole dish.

If you like, top the dish with a few pats of butter or a sprinkle with Parmesan cheese. Bake until hot and bubbly, approx. 30 minutes.

(It is important to not cook the shrimp prior to baking the casserole. The shrimp will get overcooked and rubbery if you do.) Enjoy!

Lot of great work being done on Tuesday. "Helen" ...what a great workout! Did you PR? Post it on CrossFit 864 Facebook. Post them ALL good or bad. Don't be too proud to post the ugly ones!

3-2-1-Go Lets do it!

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

Tuesday August 31, 2010

CrossFit 864 "No Whining Zone"

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

Post your time on CrossFit 864 Facebook

"Helen"

400 meter run
21 kettlebell swings - 1.5 pood
12 pull-ups

Hydrate - Stretch - Refuel

I came to you in weakness and fear, and with much trembling. My message and my preaching were not with wise and persuasive words, but with a demonstration of the Spirit's power, so that your faith might not rest on men's wisdom, but on God's power.
-1 Corinthians 2:3-5

Quitting is never an option. The cows have to be milked come Hell or High Water.
-Robert Schuller

Hope that your week is off to a great start.
BE STRONG!
Jay and Janice

Monday August 30,2010

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

Post your time on CrossFit 864 Facebook

CF Hero Workout

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

"Coe"
Ten rounds for time of:
95 pound thurster, 10 reps
10 ring push-ups

Post Workout: Hydrate - Stretch - Refuel
Which of the 3 will you do today after your workout?

But the rulers of this world have not understood it; if they had, they would not have crucified our glorious Lord. That is what the Scriptures mean when they say, “No eye has seen, no ear has heard, and no mind has imagined what God has prepared for those who love him.” But it was to us that God revealed these things by his Spirit. For his Spirit searches out everything and shows us God’s deep secrets.
-1 Corinthians 2:8-10

Dishonest people conceal their faults from themselves as well as others, honest people know and confess them.
-Christian Nevell Bovee

Yard Sale - Saturday October 2, 2010 in parking lot at CrossFit864 at 7:00a.m.
You are welcome to come out and set up a table and get rid of your extra "stuff"...
Bring your own table. Please let us know if you plan on joining us.

BE STRONG!
Jay and Janice

Sunday August 29, 2010

CrossFit 864 - Rest Day

Have a great Sunday! Hope that you get plenty of family time and get rested up for a great new week of CrossFitting starting on Monday. It's awesome to be part of the CrossFit 864 community.

“Jesus answered, "The work of God is this: to believe in the one he has sent.”
- John 6:29

"If you tell the truth, you don't have to remember anything."
-Mark Twain

CF864 Updates

Clinton Downtown Association 5k Run/Walk - October 30, 2010
Race starts at 9:00a.m. Register at www.sportoften.com

Tim Mann Run - December 4, 2010
Details to follow

CrossFit864 Inaugural Half Marathon - February 12, 2011
Register at www.sportoften.com

Stay in touch on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Saturday August 28, 2010

CrossFit 864 - Saturday 8:30a.m. Post on CrossFit 864 Facebook

"Team Workout CF 864 Style"

Jesus said to them, "I tell you the truth, at the renewal of all things, when the Son of Man sits on his glorious throne, you who have followed me will also sit on twelve thrones, judging the twelve tribes of Israel. And everyone who has left houses or brothers or sisters or father or mother or children or fields for my sake will receive a hundred times as much and will inherit eternal life. But many who are first will be last, and many who are last will be first.
-Matthew 19:28-30

When faced with a mountain, I will not quit! I will keep on striving until I climb over, find a pass through, tunnel underneath - or simply stay and turn the mountain into a gold mine, with God's help!
-Friedrich Van Schiller

Come out Saturday morning and get your weekend kicked off in a great way.

BE STRONG!
Jay and Janice

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


Post your workout on CrossFit 864 Facebook


Warm-up / Range of motion

7 Rounds for time:
7 Shoulder Press - strict press (M 115/W 65) No rack - from the floor
7 SDHP (M 115/W 65)

Abdominal strength: 100 sit-ups (not timed)

Stretch - Hydrate - Refuel

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 1:6-7

“Whoever wants to reach a distant goal must take small steps.”

-Helmut Schmidt

BE STRONG!
Janice and Jay

Thursday August 26, 2010

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

Post your workout on CrossFit 864 Facebook

5 Rounds for time:
-Bear Crawl / length of gym (down and back)
-5 Deadlifts (M 315/W155)
-10 Clapping push-ups
-Overhead dbell walking lunge - (M 45/W 25)
10 steps right arm/10 steps left arm

Hydrate - Stretch - Refuel

Stay awake and pray for strength against temptation. The spirit wants to do what is right, but the body is weak."
-Mark 14:38

The true measure of life is not length, but honesty.
-John Lyly

BE STRONG!
Jay and Janice

Wednesday August 25, 2010

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

Post your time/weight on CrossFit 864 Facebook

Warm up posted on whiteboard. Include PVC front squats and air squats in your warm up, work on your squat depth. If you are not sure about your squat depth...please ask.
Shallow depth = called out. There is only one way to do it - the right way. Any other way is a waste of your time and we don't want you wasting your time.

For time:

Run 1 mile
50 Front squats (135/85)
50 Toes to bar
50 Abmat sit-ups

Standards for Rx'd
Squat must be to proper depth - at least parallel or below on every rep.
Toes 2 bar - Grip must be palms forward, arms extended and toes must touch bar on every rep.

Hydrate - Stretch - Refuel (EAT!)

“I love the LORD, for he heard my voice; he heard my cry for mercy. Because he turned his ear to me, I will call on him as long as I live.”
- Psalm 116:1-2

"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"
- Arnold Schwarzenegger

GLOBO GYM vs. CF GYM

(Shared post from a new member of CrossFit Franklin Lakes)

Globo gym or CrossFit?

I visited a CrossFit affiliate for the first time ever this weekend. Allow me to compare and contrast a first-time CrossFit visit vs. a first-time Globo gym visit.

Globo first time visit:

Enter gym. Notice front desk employee sitting in front of a computer. Wait about 15-20 seconds for them to stop playing solitaire or Facebook.

“Hi, I’m Brian. This is my first time here.” “Oh, let me get a “trainer” to show you around.”
Walk through the gym. Trainer shows you the “cardio areas”, which consist of rows upon rows of treadmills, ellipticals, and stationary bikes.

Next, you are shown the “machines areas”. Various contraptions with diagrams that highlight whatever muscle group the thing is supposed to isolate. If you’re lucky, they’ll have Hammer Strength stuff!! You may get a line like “This machine is designed to work you exactly like free weights.” You think to yourself, “Hmmm, well why not just do free weights, then?” You also note that at least 2 of the four walls in every area are made up entirely of mirrors. And people are standing and looking at themselves in them.

The tour continues: “Here we have the free weight area. You can use this if you want to get hyoooge.” This typically equates to the square footage of a walk-in closet. Work boots, little tank-tops, and multiple shakers full of supplements abound.

Now, the all-important retreat into a tiny office where you get the used-car sale. Something like, “Well, typically our memberships are $59/mo, plus a $269 sign-up fee. We’ll waive the fee and set you up on a tiered payment plan where every year the fee will drop 11.59043% until you reach year 4, at which point…” blah blah blah. You counter with, “Well my friend pays $20/mo with no sign-up fee.” They respond, “I’ll have to get my manager.” The dance continues. You threaten to walk out. At this point, you may or may not get the “super secret pricing deal”. You realize you’ve lost a little bit of your soul. They throw in free tanning.

You are now a member. You work out for 2 years. You see the same people every day. You never talk to them. After 2 years you notice that they all look exactly the same as the first day you ever saw them, despite the fact that they spend at least an hour a day on the elliptical while reading a magazine or talking on their cell phones.

OK, the CrossFit gym first-time experience:

The first thing you notice is that there really isn’t a front door – it’s a garage door. Or two. Did this place used to be an auto shop?

The next thing you notice are people on the floor gasping for air. You can see this clearly as the whole place is one open room and the garage doors are open.

You walk in. At first, you’re not quite sure who works there and who works out there – they all look about the same. Eventually, a trainer or owner finds you and greets you enthusiastically.

You’re invited to take part in a workout. As you wait for the current group to finish up, you take notice of your surroundings.

No air conditioning. No mirrors. Not a single treadmill. Rowers – uh oh.

Ropes and gymnastics rings hanging from the ceiling. Kettlebells. Weight racks. Weird rubber weights. Lots and lots and lots of places to do pull-ups. Instead of mirrors, the walls are covered with dry-erase boards. And peoples names are listed under various workouts that have girls’ names as the titles. Obviously people compete over everything here. As people finish the workout and peel themselves off the floor, you notice that they all seem to be friends.

OK, time for the workout. A trainer takes you and whoever else is there for a first-time visit and you do some stretches, and then they actually teach you how to do whatever you’re going to be doing that day. Real instruction (with PVC pipe), and the guy (or girl) actually sounds like they know what they’re talking about.

Workout time. 3-2-1-go. 1 minute into the workout you realize that you actually might die before it’s done. You regret eating whatever it was you ate for breakfast, because you’re pretty sure everybody is going to see it coming out of your mouth. 7 minutes later you’re finished, and soaked with sweat on a pile on the floor. You think to yourself that you did more work in 7 minutes than most people at your old globo did in a month.

After the workout, you’re told you can hang around and ask questions or go home and ice yourself down. No pitch.

Now, which one sounds better? I’m pretty sure I have not exaggerated anything here – these are my actual experiences. I’m also joining the CrossFit gym.

Crispy Nut and Herb Fried Chicken with Creamy Avocado

2 chicken cutlets
4 eggs
4 cups raw, unsalted nuts of your choice
1/2 cup finely chopped herbs of your choice
1/4 – 1/2 cup cooking oil of your choice
1 avocado, sliced
Salt & pepper to taste

Directions:

Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.

Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.

Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.

Top with avocado slices before serving.

If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

Variations:
This recipe can be adapted with a variety of spices, herbs and nuts and can also be used with pork cutlets or other meats.

Hope that your week is going well so far!
BE STRONG!
Jay and Janice

Tuesday August 24, 2010

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

Post your wod on CrossFit g64 Facebook.

Warm-up/Range of Motion - listed on whiteboard. Start your warm-up on your own when you arrive. See standards for the workout listed below.

Skill work today - Double unders

WOD - AMRAP - 20 Minutes

5 Broad Jumps (M6'/W4')

7 Pull-ups (M C2B/W Chin over bar)

9 Ball Slams

100 Meter Overhead Carry (M 45/W 25 pound plate)

Standards for RX'd - MUST be met on EVERY rep to be RX'd. Otherwise list your time under scaled / modified. NO exceptions.

Broad Jumps - men 6 feet - women 4 feet on each jump.

Pull-ups - men chest to bar. FULL extension at bottom of every rep and chest MUST touch bar on each rep. women chin must be over the bar on each rep (no bands)

Ball slams - arms fully extended at the top of the movement.

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

“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”- Psalm 94:18-19

No man is ever whipped until he quits in his own mind. -Napolean Hill

David Rudisha breaks the world record over 800m: 1:41.09!

Breaking news, not much to say yet, and sadly, I didn't even see this race, but David Rudisha has delivered on his exceptional promise and broken the 800m world record in Berlin today!His time of 1:41.09 took the narrowest 0.02s margin off legend Wilson Kipketer's previous best, set back in 1997.

The splits from the race had the pacemaker hitting 400m in 48.65s, and then Rudisha led to 600m in 1:14.54.Rudisha was reportedly about 4m behind the rabbit at the bell, so an estimated time of about 49.1 s at the bell seems reasonable. This was followed by a third 200m that would have taken approximately 25.3s, with a final quarter in 26.64 seconds.

Estimates for Rudisha's lap times would be around 49.1 seconds followed by 52 seconds.That's about the optimal way to run it. Wilson Kipketer, for those who are wondering, set two world records (and equaled Seb Coe's world record before that), and his halves for all three runs are shown below:

1:41.73 (equal WR): 49.61 s + 52.12 s1:41.24: 48.3 s + 52.9 s1:41.11: 49.3 s + 51.8 s

Thanks again to those of you that hang around after the workout and help put all of the equipment away! You are appreciated more than you know!

It was great to see all of you kicking off the week in such a strong CF 864 kind of way! If you missed the 2 rounds of "Adam Brown" then you missed a good butt kicking! If you skipped out on it because it just looked too hard.....well, you already know what we think about "picking and choosing" huh? True CrossFitter or not? That question has been asked a lot and has seemed to pop up a lot lately in our box. Post your thoughts on CF 864 Facebook.

Thanks for your hard work!

Be Strong!

Jay and Janice

Monday August 23, 2010

CrossFit 864 "No Whining Zone"

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

CF Hero Workout
Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

"Adam Brown"

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps (we will sub floor press)
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

The Lord is good to everyone. He showers compassion on all his creation. All of your works will thank you, Lord, and your faithful followers will praise you. They will speak of the glory of your kingdom; they will give examples of your power. They will tell about your mighty deeds and about the majesty and glory of your reign. For your kingdom is an everlasting kingdom. You rule throughout all generations. The Lord always keeps his promises; he is gracious in all he does. The Lord helps the fallen and lifts those bent beneath their loads.
-Psalm 145: 10-14

Effort only fully releases its reward after a person refuses to quit.
-Napoleon Hill

BE STRONG!
Jay and Janice

Sunday August 22, 2010

CF 864 - Closed

Rest Day!

“By day the LORD directs his love, at night his song is with me— a prayer to the God of my life.”
Psalm 42:8

Those who do not find time for exercise will have to find time for illness.
Voltaire

Be Strong!
Jay and Janice

Saturday August 21, 2010

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


Keep up with the WOD on CrossFit 864 Facebook


“I have set the LORD always before me. Because he is at my right hand, I will not be shaken.”
- Psalm 16:8


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

Hope that it has been a good week for all of you. You have pushed through some really tough workouts this week especially those of you that took on the challenge of "Kalsu"....you experienced a workout that challenged not only your strength but your mental toughness. Good job!

BE STRONG!

Janice and Jay

Friday August 20, 2010

CrossFit 864 "No Whining Zone"


I would prefer even to fail with honor than to win by cheating
-Sophocles

Todays schedule - 4:15p.m. / 5:15p.m. / 6:15p.m.


WOD - AMRAP in 20 minutes of:

5 Push Press (Rx'd M135/W75)
10 Wall Ball Shots
15 Double unders

Hydrate - Stretch - Refuel


“He who has the Son has life; he who does not have the Son of God does not have life.”
- 1 John 5:12

Whenever you make a mistake or get knocked down by life, don't look back at it too long. Mistakes are life's way of teaching you. Your capacity for occasional blunders is inseparable from your capacity to reach your goals. No one wins them all, and your failures, when they happen, are just part of your growth. Shake off your blunders. How will you know your limits without an occasional failure? Never quit. Your turn will come.
-Og Mandino

BE STRONG!

Janice and Jay

Thursday August 19,2010

CF 864 "The No Whine Zone"

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


Post your time/weight used on CrossFit 864 Facebook


WOD for time

21-15-9 reps of:
SDHP (115/75)
400 meter run


“For to me, to live is Christ and to die is gain.”
- Philippians 1:21


Most people who succeed in the face of seemingly impossible conditions are people who simply don't know how to quit.
-Robert Schuller


Check out the news bars at the gym (Nicoles Nutty Goodness) they are a great snack option. Look at the ingredients - 100% Raw, no junk (preservatives) Gluten Free, Vegan and taste very good with a strong cup of coffee...Just ask Gunny.


Special - all caps (not visors) on sale for $15.00 until they are gone. Check out CrossFit 864 in Clemson Tiger / Carolina Gamecock colors along with other colors.

Had a lot of comments yesterday and today about Tuesdays WOD and how so many of you were glad that you pushed through "Kalsu" and the fact that the really challenging workouts made you a better (stronger) CrossFitter and more prepared for the next challenge. Post your comments about this on CF864 Facebook. Was it one of the harder workouts that you have completed?

How are you doing on the nutrition end? Are you refueling your body with quality food after every hard workout? Are you satisfied with your results? Remember you cant fuel your body on junk!

Have a great day

BE STRONG!
Jay and Janice

Wednesday August 18,2010

CF 864 - "The No Whining Zone"

Todays schedule - 5:15a.m./9:00a.m.

Post your time on CrossFit 864 Facebook


WOD for time:

5 deadlift (M 275/W 155)
5 rounds of Cindy (5 pullups/10 pushups/15 squats)
6 deadlift
4 rounds of Cindy
7 deadlift
3 rounds of Cindy
8 deadlift
2 rounds of Cindy

FULL RANGE OF MOTION

God has united you with Christ Jesus. For our benefit God made him to be wisdom itself. Christ made us right with God; he made us pure and holy, and he freed us from sin. Therefore, as the Scriptures say, “If you want to boast, boast only about the Lord.”
-1 Corinthians 1:30-31

Strong people are harder to kill than weak people, and more useful in general.
-Coach Rip

He who fears being conquered is sure of defeat.
-Napoleon Bonaparte

A BIG OOH-RAH to all of the CrossFitters that came out and pushed through "Kalsu" today! These are the workouts that make you a stronger athlete as they test not only your strength but your mental toughness as well. Very proud to see so many of you fired up and ready to do work knowing that this was going to be a very challenging wod. You guys were awesome! So many of you have told us lately that you really love the workouts that make you dig deep...the ones that you aren't sure if you can even complete but you come with that "failure is not an option" attitude and prove to yourself that in most cases you can do so much more than you ever imagined. Tough workouts are what make CrossFit such an effective type of training and athletes like you are what make CrossFit 864 a gym where only the dedicated come to get stronger. Thanks for your hard work.

Did you challenge yourself today?

Post Workout: Hydrate - Stretch - Refuel (eat)

Hope that all of you are having a great week so far. Try to share a word of encouragement with someone today.

BE STRONG!
Jay and Janice

Tuesday August 17, 2010

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


Post your time on CrossFit 864 Facebook

"Kalsu"

On the minute:
Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.
The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”
- 2 Corinthians 7:1

Honesty is the first chapter in the book of wisdom.
-Thomas Jefferson


Success means going to sleep at night knowing that our talents were used in a way that served others.

I know that a lot of times CrossFit WOD's can be deceiving on paper. Just in case you cant look at this one and determine the level of difficulty then I will let you in on a little secret ......"Its Nasty!" Have a good preworkout meal to fuel you up and show up ready to go.

In an effort to keep order and structure in the schedule (listed above) please show up on time for the warm up - get started with your warm up when you arrive (we will allow 10-15 minutes max) and all workouts will start together at the scheduled time as a group. Thank you.

Post Workout: Hydrate - Stretch - Refuel

Failure is not an option

BE STRONG!
Janice and Jay

Monday August 16,2010

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

Post your time to CrossFit864 Facebook - Do you post all of your times? Are you as quick to post the ones where you stink and are dead last or only the ones that you are proud of? That's the question for the day and you can respond on the Facebook page.

WOD For Time

5 rounds of:
400 meter run
40 sit-ups
40 step walking lunge

3.2.1. GO!

Hydrate - Stretch - Refuel

“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”
- Romans 14:8

"Nobody can make you feel inferior without your consent."
-Eleanor Roosevelt

Heres a great looking Summer recipe that I ran across.

Some meals are just meant to be eaten underneath a bright blue sky with the hot summer sun shining down, and in our opinion, Shrimp “Grok-amole” is one of them. Cold, plump shrimp doused liberally in lime juice and tossed with juicy red tomatoes, crunchy orange pepper, spicy jalapeño and as many avocados as you can fit in the bowl is our idea of good summer eating. Shrimp “Grok-amole” salad is refreshing, nutritious and (this might be the best part) you don’t have to turn on an oven, stove or grill to make it. Just get out your knife and start chopping.

It’s hard to say what the real star of this salad is: the shrimp or the avocados. The recipe calls for three or four avocados diced up, so you’re sure to get a creamy taste of avocado with every bite. As with most recipes that call for avocado, you’ll have to plan a few days in advance since avocados are usually sold far from ripe. This is because avocados are a fruit that don’t ripen until picked from the tree. A refrigerated truck or over-air-conditioned grocery store won’t help matters either; avocados ripen best between 60-75 degrees. A few days on your kitchen counter will do the trick and putting them in a paper bag with a banana might speed up the process (bananas emit ethylene, a gas that encourages fruit to ripen faster.)

The avocado in Shrimp “Grok-amole” is complemented by two colorful sidekicks (orange pepper and red tomato), that add flavor and give this salad a bright and cheerful summer look. As a matter of fact, there is so much flavor in this salad that it doesn’t require a formal dressing. Lots of lime juice and a drizzle of olive oil is all you need. Then grab a fork, head outside and dig in.

Serves 3-4

Ingredients:
1 pound cooked and peeled shrimp
3-4 ripe avocados, peeled and chopped into 1/2″ chunks
3-4 ripe red tomatoes, chopped
2-3 green onions, finely chopped
1 large orange or yellow pepper, chopped
1 jalapeño pepper, seeded and finely chopped
3-4 cloves of garlic, finely chopped
Juice of 1-2 limes
Olive oil
A handful of fresh cilantro leaves, chopped
Salt and pepper
Optional: a sprinkle of powdered chipotle pepper optional

Instructions:

Put all vegetables and shrimp in large bowl. Drizzle lime juice and a little olive oil on top, sprinkle with cilantro and salt and pepper to taste, mix and enjoy.

6:00p.m. - New strength cycle begins with Back Squats 5-5-5-5-5 (no box this cycle) Full Range of Motion (depth)

We had a really great week and enjoyed a lot of quality family time together and kept the boys pretty busy on their last week of Summer break. We know that you guys worked really hard last week and had a good time (Big Ooh-Rah) to Mike. We appreciate the calls, emails and text messages, etc keeping us up to date while away...we missed you guys! Looking forward to a great new week of CrossFitting.... 864 style - Hard.Fast.Brutal

Encourage someone today with a kind, positive word. Who knows - you might be the one in need of encouragement tomorrow.

BE STRONG!
Jay and Janice

Saturday August 7 thru 14, 2010

CF 864 - Saturday August 7, 2010 - 8:30a.m. Team Workout

Great job to all of you that ran in the rain on Friday. The following quote reminded me of the group that really got soaked. Keep pushing!
There's no such thing as bad weather, just soft people.
-Bill Bowerman

Sunday August 8, 2010 - Rest Day
Have a great Sunday! Hope that all of you get the opportunity to be in church and spend plenty of family time together and maybe even work in a little nap.

Please see the following schedule for the week of August 9-14, 2010
There will be a scheduled WOD at the gym on the days indicated and an optional workout that you can do at home with no equipment required. You know how to make them more challenging if needed, wear you weighted vest, add weight/resistance, add rounds, etc. Go hard.

Monday August 9, 2010 -4:15p.m./5:15p.m./6:15p.m. No 9:00a.m.
Monday WOD that you can do at home if you can't make the afternoon classes:
-Run 1 mile, stopping every minute to do 20 air squats.

Tuesday August 10, 2010 - 9:00a.m. / 4:15p.m./5:15p.m. / 6:15p.m./ No 5:15a.m. class
Tuesday WOD that you can do at home if you can't make the afternoon classes:
-100 Burpees for time

Wednesday August 11, 2010 - 9:00a.m. only No 5:15a.m. class
Wednesday WOD that you can do at home if you can't make the 9am class:
-5 burpees, 10 squats, 5 burpees for 10 rounds

Thursday August 12, 2010 - Closed - No classes scheduled on Thursday.
This can be a rest day, a day to make up a wod that you missed or do the one below.
Thursday WOD that you can do at home:
-5 clapping push-ups, 7 jumping squats and 9 sit-ups, 10 rounds

Friday August 13, 2010 - 4:15p.m. /5:15p.m./6:15p.m.
Friday WOD that you can do at home if you can't make the afternoon workout:
-Run 1 mile do 100 air squats Run 1 mile for time.

Saturday August 14, 2010 - Closed no classes
Optional - go to Paris Mt. with Mike for a 7k trail run or run a 5k on your own.

We are sorry for any inconvenience that the limited schedule might cause. We have tried our best to make as many WOD's as possible available while we get some quality family time away from the gym. Thank you very much for your understanding and your continuous support! We appreciate each and every one of you very much. We will miss you next week and look forward to seeing all of you on Monday August 16th as we resume our normal schedule.

We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6

“Grace is what God gives us when we don't deserve and mercy is when God doesn't give us what we do deserve”

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.
-Jesse Owens

Be Strong! Failure is not an option.
Thanks,
Jay and Janice

Friday August 6, 2010

CF 864 - 4:15p.m./*5:15p.m./6:15p.m.
(*Childcare at designated workout only)

WOD for time:

1 x 800 meter run/90 second rest
2 x 400 meter run/60 second rest
4 x 200 meter run/30 second rest
8 x 100 meter run/15 second rest

5 minutes of abdominal work - your choice

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 1:5-7

Obstacles are like wild animals. They are cowards but they will bluff you if they can. If they see you are afraid of them… they are liable to spring upon you; but if you look them squarely in the eye, they will slink out of sight.”
-Orison Swett Marden

Paleo Apple Muffins

2 1/4 cups almond meal
4 omega 3 enriched eggs
1 organic apple finely chopped
1 very ripe banana
1/4 cup coconut oil
1/3 cup water
1/2 tsp baking soda
1 heaping tbsp cinnamon

Pre heat oven to 350. As pictured, have a two year old attack and kill an apple while you peel the banana and using a fork, mash the banana in the bottom of a large mixing bowl. Using a hand held chopper if you have one, finely chop the freshly killed apple, and add to the bowl. Add all other ingredients and mix by hand. The batter will not be super thick, but more like a cake batter. Using a bit more coconut oil, grease a muffin tin. Fill the tins about 3/4 of the way full. Bake for 15-17 minutes. You will know they are done when you can insert a toothpick into the middle of a muffin and it comes out clean. Serve hot out of the oven with some ghee melted on top, accompanied by eggs over-easy, and hot black coffee. If you eat them all at once, don’t blame me… Makes approximately 16 muffins.

These look good! If you make em' bring me one with a BIG cup of coffee if you don't eat them all at one time. Just kidding....enjoy!

Have a great Friday.
BE STRONG!
Janice and Jay

CF 864 - 5:15a.m./*9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(*childcare at the designated workout)

Post your time on CrossFit 864 Facebook

AMRAP - 20 minutes
3 Man-Makers (45/25)
5 Broad Jump (M-6' / W-4')
7 Dbell Swings - each arm (same dbell # used for man-maker)
100 Meter Farmers Walk (AHAP)

"Beast Maker" Challenge WOD
Man-Maker (use 55 pounds or more each side)
Broad Jumps (holding at least a 25 pound plate)
Farmers Walk - a minimum of (2) 45 pound plates on each side of the blue carriage.
5 burpee penalty each time you have to stop and put the weight on the ground during the 100 meter farmers walk.

Man-Maker
-From standing drop into a Burpee with dbells in hand
-Do a full Push-up
-Row with each arm (keeping back as flat as possible)
-Jump your feet forward
-Clean the dumbbells
-Press or Jerk them overhead to full extension, then drop the DBs back to arm's length and repeat

They will fight against you but will not overcome you, for I am with you and will rescue you," declares the LORD.
-Jeremiah 1:19

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

The truth is that getting in top physical shape is simple. Maybe it isn’t easy, but it sure doesn’t come down to any advanced mental gymnastics. Don't make it harder than it has to be.

It really comes down to only three things. . .
Here they are:

Eat real food.
Train outside of your comfort zone.
Recover.

What else can we say?
Theres your 3 step plan! Show up for the workout, bust your butt and refuel with quality food.

Reminder - bring a BIG bottle of water and a towel to keep your hands dry.

BE STRONG!
Janice and Jay

Wednesday August 4, 2010

CrossFit 864 WOD - 5:15a.m. / *9:00a.m.
(*Childcare at this workout)

Post your time on CrossFit 864 Facebook

5 Rounds for time:

Thrusters (95/65)
Run 400 meters

Hydrate / Stretch (work on ROM) / Refuel (EAT!)

This is the verdict: Light has come into the world, but men loved darkness instead of light because their deeds were evil. Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God."
-John 3:19-21

When you stretch the truth, watch out for the snapback.
- Bill Copeland

We tell lies when we are afraid... afraid of what we don't know, afraid of what others will think, afraid of what will be found out about us. But every time we tell a lie, the thing that we fear grows stronger.
-Tad Williams

A few Chuck Norris facts:

Chuck Norris kills anyone that asks, "You want fries with that" because by now everyone should know that Chuck doesn't ever want fries with anything. Ever!

Chuck Norris starts everyday with a protein shake made from Carnation Instant Breakfast, one dozen eggs, pure Colombian cocaine, and rattlesnake venom. He injects it directly into his neck with a syringe.

There are only two things that can cut diamonds: other diamonds, and Chuck Norris.

Chuck Norris was banned from competitive bullriding after a 1992 exhibition in San Antonio, when he rode the bull 1,346 miles from Texas to Milwaukee Wisconsin to pick up his dry cleaning.

Chuck Norris once sued Burger King after they refused to put razor wire in his Whopper Jr, insisting that that actually is "his" way.

Ok, enough of that...sorry got a little carried away but you have to admit Chuck Norris is the man! Ha-ha nothing to do with CrossFit just needed a little laugh!

Hope that your week is going great so far. Thanks for all that you do.

For all of you that did "Roy" on Tuesday all I can say is that I hope you stretched your hamstrings after the WOD or before you went to bed otherwise you are going to feel "Roy" again in a bad way when you wake up. That was a tough one....the kind that makes you strong and mentally tough. Gotta love them!

Failure is NOT an option.
BE STRONG!
Janice and Jay

Tuesday August 3, 2010

CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
(*childcare at the designated workout only. 9:00a.m. and 5:15p.m.)

Post your time on CrossFit 864 Facebook

Make "FORM and FULL RANGE of MOTION" a priority in your workout today! It will help keep your injury free and make each movement much more effective. If you have poor form or only partial range of motion/half reps you need to focus more today on doing it right vs. trying to get a fast time.

CF Hero Workout

"Roy"

Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

Five rounds for time of:

225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

Hydrate / Stretch / Refuel

“Do not merely listen to the word, and so deceive yourselves. Do what it says.”
- James 1:22

“Not everyone who calls out to me, ‘Lord! Lord!’ will enter the Kingdom of Heaven. Only those who actually do the will of my Father in heaven will enter. On judgment day many will say to me, ‘Lord! Lord! We prophesied in your name and cast out demons in your name and performed many miracles in your name.’ But I will reply, ‘I never knew you. Get away from me, you who break God’s laws.’
-Matthew 7:21-23

“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn

BE STRONG!
Janice and Jay

Monday August 2, 2010

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

Todays WOD

7 rounds for time:

12 clapping push ups
9 weighted sit ups (using plate or dbell)
6 air squats

“You are my refuge and my shield; I have put my hope in your word.”
- Psalm 119:114

Never give in! Never give in! Never, never, never, never - in nothing great or small, large or petty. Never give in except to convictions of honor and good sense.
Winston Churchill

BE STRONG!
Janice and Jay