Wednesday December 1, 2010

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

21--15-9

Ground To Overhead (135/75)

Ball Slams (50-40/30-25)

“But the day of the Lord will come like a thief. The heavens will disappear with a roar; the elements will be destroyed by fire, and the earth and everything done in it will be laid bare. Since everything will be destroyed in this way, what kind of people ought you to be? You ought to live holy and godly lives”

- 2 Peter 3:10-11



Only he who can see the invisible can do the impossible.

- Frank L. Gaines



Today's off the wall fact that probably means nothing to anyone is:

First Instant Replay was used during Army Navy Football Game at Municipal Stadium Philadelphia on December 7, 1963, invented by Tony Verna (CBS Director.)



Question of the day...

How important is the is community, camaraderie and spirit among fellow CrossFitters? Or are you only concerned about getting a good workout and getting out? Post your thoughts on CF864 Facebook.

Be Strong!
Jay and Janice

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

3 Rounds - adding weight after each set of 20. Last set should be all you can do for 20 reps. Not for time - rest as needed.

20 Rep Back Squat

10 Weighted Step-ups on Box

Complete 5 Rounds of the following for time:

5 Strict (dead hang/no kip) Pull-ups (or sub ring row)

10 Back Extension - on GHD (or sub good mornings)

15 Double unders (or sub singles x 3)

Train Hard - Train Smart

“Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”
1 Timothy 4:8


"The Truth is that Running Hurts. No one gets faster without meeting their personal pain barrier straight on. No amount of junk miles, fun runs or affirmations are going to get you over the hill at the five mile mark in a 10k. However, what will pull you through is solid prep with hard hill runs and interval work."
- Manciata's explanation of the Truth about Running

Today's off the wall fact that probably means nothing to anyone is:
In eighteenth-century English gambling dens, there was an employee whose only job was to swallow the dice if there was a police raid.

BE STRONG!
Jay and Janice

Monday November 29, 2010

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

"Gunnys Revenge"

400 meter run
44 thrusters (45/75)
44 T2B - toes to bar
44 kettlebell swings (1 pood/1.5 pood)
44 jumping squats
44 GHD sit-ups
44 burpees
400 meter OH plate carry (25/45)

Train Smart - Train Hard

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed. Once you were like sheep who wandered away. But now you have turned to your Shepherd, the Guardian of your souls.
-1 Peter 2:24-25

"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin

Today's off the wall fact that probably means nothing to anyone is:
Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.

Run Training - Week 5

1. 40 minute run - as fast as possible. Run for time (log the distance that you go)
2. Tabata run - you can do these in front of the gym. Run the 20 seconds hard!
3. Run 5 miles

How is your run training going?

Post your time on CrossFit 864 Facebook. Thanks to those of you that post on a daily basis!
Gotta post the bad ones as well as the good ones.

Hope that all of you had a great weekend and are ready to hit it hard today! 3-2-1-Go!

BE STRONG!
Jay and Janice

Sunday November 28, 2010

CrossFit 864 - Rest Day

How did your team do on Saturday? Post it on CrossFit 864 Facebook

Have a great Sunday! Get a little extra rest for a great new week of hard hitting CF WOD's starting Monday morning!


There are six things the LORD hates, seven that are detestable to him: haughty eyes, a lying tongue, hands that shed innocent blood, a heart that devises wicked schemes, feet that are quick to rush into evil, a false witness who pours out lies and a person who stirs up conflict in the community. -Proverbs 6:16-19

The harder you work the harder it is to surrender. -Vince Lombardi

Today's off the wall fact that probably means nothing to anyone is:

Williams Brice Stadium. Williams Brice was opened in 1934 as Municipal Stadium, with seating for 17,600. The Gamecocks won their first home game during the 1934 season, defeating Erskine by a score of 25-0.

The entrance song that the Gamecocks have used has been named by "Sporting News" as the "Best Entrance in College Football" 2001-Space Odyssey. The song comes from the 1968 movie of the same name. It was directed by Stanley Kubrick and Arthur C. Clarke.

When the Clemson team gathers to Run Down The Hill, the players rub Howard's Rock. The rock is mounted on a pedestal at the top of The Hill and was given to Coach Frank Howard by a friend (S.C. Jones '19) who picked it up in Death Valley, CA. The Rock was first placed on the pedestal at the top of The Hill on Sept. 24, 1966, a game Clemson won 40-35 over Virginia. The team started rubbing the Rock for the first game of 1967, a 23-6 win over Wake Forest on Sept. 23, 1967.

The annual Carolina-Clemson football game (sometimes dubbed "The Battle of the Palmetto State" or the "Palmetto Bowl" from the state's nickname) is the longest uninterrupted series in the South and the third longest uninterrupted series overall, having been played every year since 1909. The universities maintain college football stadiums in excess of 80,000 seats each, placing both in the top 18 in the United States. Clemson holds a 65-38-4 lead in the series, which dates back to 1896. From 1896-1959, the Carolina-Clemson game was played in Columbia and referred to as "Big Thursday." Since 1960, the game has alternated between both teams' home stadiums as the regular season finale. Though Clemson leads the football series, approximately forty games have been decided by a touchdown or less. Clemson has more wins against South Carolina than any other program, and South Carolina is third behind Georgia Tech and Georgia in most wins against Clemson.
Every year, each school engages in a ritual involving the other team's mascot. South Carolina holds the "Tiger Burn", and Clemson holds a mock funeral for Cocky. After 7 students (6 from USC, 1 from Clemson) died in the Ocean Isle Beach house fire in 2007, the Cocky funeral was cancelled and the Tiger Burn was changed to the "Tiger Tear Down" for that year.

BE STRONG!
Jay and Janice

Saturday November 27, 2010

CrossFit 864 - WOD at 8:30a.m.

Come out Saturday morning and get your weekend kicked off CF864 style!

“Therefore, since we are receiving a kingdom that cannot be shaken, let us be thankful, and so worship God acceptably with reverence and awe,”
- Hebrews 12:28

"When you win, say nothing, when you lose, say less."
- Paul Brown

Today's off the wall fact that probably means nothing to anyone is:
Is eating a sport? I dunno, but here goes anyway…

From the International Federation of Competitive Eating, here are a few records:

97 Krystal hamburgers in 8 minutes – Takeru Kobayashi

7 ¾ pound “Thickburgers” in 10 minutes – Sonya Thomas

65 hard boiled eggs in 6 minutes, 40 seconds – Sonya Thomas

17.7 pounds of cow brains in 15 minutes – Takeru Kobayashi

1 ½ gallons of Stagg Chili in 10 minutes – Richard LeFevre

247 pickled jalapeno pickles in 8 minutes – Richard LeFevre

331 crawfish in 12 minutes – Chris Hendrix

OK, I’m gaggin’ now… For more current records and other related info, go to:
http://www.ifoce.com/index.php

Just a couple of more things in case you’re wondering. Sonya Thomas is 39 years old, weighs 105 pounds and currently holds 22 world eating records.
http://www.ifoce.com/eaters.php?action=detail&sn=20

Takeru Kobayashi is 27 years old, weighs 160 pounds and holds 5 eating records.
http://www.ifoce.com/eaters.php?action=detail&sn=22

Richard LeFevre is 62 years old, weighs 132 pounds and holds 8 eating records.
http://www.ifoce.com/eaters.php?action=detail&sn=19

Hmmmm, I think that I will stick to CrossFit PR's and leave the eating PR's to the other guys!

Check out CrossFit 864 Facebook

Interesting link on barefoot running
http://www.barefootrunners.org

Primal / Paleo Blog
http://www.primaltoad.com/my-go-to-primal-breakfast-lunch-dinner/

BE STRONG!
Jay and Janice

Friday November 26, 2010

CrossFit 864 - WOD at 5:30 p.m. today

"Severin"
50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K
If you've got a twenty pound vest or body armor, wear it.

In this workout - Rx'd is strict pull-ups (dead hang with no kip) kipping is considered scaling.

CF 864 Challenge for the beast - when returning from the run complete 50 more strict pull-ups and 100 push-ups.

Train Hard - Train Smart

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” - Colossians 3:17

"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school."
-Special Forces reaction to CrossFit seminar

"I wish I knew how you could overstate the value of the deadlift."
-Coach Greg Glassman, Founder of CrossFit

Today's off the wall fact that probably means nothing to anyone is:
According to a 2009 article published in TIME magazine, the phrase “Black Friday” was first applied in the 1960s in the fair city of Philadelphia by newspapers in reference to the morass of crowds resulting from the post-Thanksgiving holiday shopping haste. Apparently, some felt the scene was reminiscent of the rush of madness seen after the stock market panic of September 24, 1864, also known as “Black Friday,” and this is what the phrase originally referenced.

According to the NRF, the term “Black Friday” comes from the retail accounting perspective; it is said to refer to the stores’ profit margins in the days when the books were kept by hand with red ink signaling loss and black ink representing profit. As one of the most major shopping days of the year, “Black Friday” sales can push retailers’ finances from the “red” to the “black.”

Enjoy this turkey burner WOD! Hope that all of you had a great Thanksgiving.

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday November 25, 2010

"Happy Thanksgiving"

No WODs Today

Wednesday November 24, 2010

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

Complete the following for time:

100 Kettlebell Swings (35/53)

50 Push-ups (CF Style - hand release)

100 Sit-ups (feet anchored) - try to do unbroken

50 Double unders (or singles x 3)

Train Hard - Train Smart 3,2,1 Go!

“Enter his gates with thanksgiving and his courts with praise; give thanks to him and praise his name. For the LORD is good and his love endures forever; his faithfulness continues through all generations.” -Psalm 100:4-5

The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.
-H. U. Westermayer

Nothing purchased can come close to the renewed sense of gratitude for having family and friends.
-Courtland Milloy

Today's off the wall fact that probably means nothing to anyone is:
Corn is one of the popular symbols of thanksgiving. It came in many varieties and colors - red, white, yellow and blue. Some Americans considered blue and white corn sacred. The oldest corns date 7000 years back and were grown in Mexico.

The Guinness Book of Records states that the greatest dressed weight recorded for a turkey is 39.09 kg (86 lbs), at the annual "heaviest turkey" competition held in London, England on December 12, 1989

The first Thanksgiving was not a feast, but rather a time when Native Americans helped Pilgrims by bringing them food and helping them build off the land.


Last year, at least 400,000 Americans managed to kill themselves based almost solely on what they ate. Heart disease is the country's number one killer and, while some of that comes from genetics, most of it's due to the sugar we put in our bodies. Looking for the most effective, probably most enjoyable way to do yourself in? Eat sugar or a high carbohydrate diet.
-Adapted from Live Science, a science, health and technology news publication, March 2008

Foam rollers offer many of the same benefits as a sports massage. The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones. Myofascial release has also been shown to relieve various muscle and joint pains such as IT band syndrome and shin splints as well as improving flexibility and range of motion.

Foam rollers are inexpensive and with a bit of experimentation you can target just about any muscle group. Spend some time on the roller after your workout.
- From Foam Roller Exercises for Easing Tight Muscles by: Elizabeth Quinn

Check out CrossFit 864 Facebook

When someone asks you "What is CrossFit"... What do you say?

BE STRONG!
Jay and Janice

Tuesday November 23, 2010

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

"Blake"

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you peace and prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. 4 Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight. Do not be wise in your own eyes; fear the LORD and shun evil. This will bring health to your body and nourishment to your bones.
-Proverbs 3:1-8

Far and away the best prize that life has to offer is the chance to work hard at work worth doing.
-Theodore Roosevelt

Today's off the wall fact that probably means nothing to anyone is:
In medieval France, unfaithful wives were made to chase a chicken through town naked.

Check out CrossFit 864 Facebook. (check the Thanksgiving schedule)

Lift Heavy - Run Fast - Eat Like a Caveman

How is your nutrition this week? Are you benefiting from all of your hard work or missing part of the benefits of recovery, strength, endurance due to a poor diet. You don't fuel a race car on 87 octane gas from the local convenient store and you cant expect to fuel your body for intense CF WODs on a # 2 combo with fries! Think about it.

Are you on track with your run training? Let us know how we can help.

Great job on the deadlift/400 meter WOD Monday. Form is starting to look a lot better on the deadlifts. Remember to keep your form tight throughout the entire movement. The deadlift is a great lift for building overall strength but it has to be performed properly. Always spend time warming up with lighter weight before moving into a heavy, low rep workout and spend time stretching and rolling after you are finished. It's for your benefit.

BE STRONG!
Jay and Janice

Monday November 22, 2010

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


Warm up / Range of motion work
Skill Work: Double unders (work them into your warm up)

AMRAP - 20 minutes

5 Deadlifts
Run 400 meters

Work up to your 5 rep deadlift max for the workout. Post weight used and rounds.

Spend 5 minutes on: abdominal training (your choice)/foam roller, stretching.

Train Hard - Train Smart

Post workout - Refuel (EAT)

Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

-1 Corinthians 9:24-27


"It is no great thing to be humble when you are brought low; but to be humble when you are praised is a great and rare attainment."
-Bernard of Clairvaux


Today's off the wall fact that probably means nothing to anyone is:
400-quarter pounders can be made from 1 cow.


Run Training - Week 4


(1) 30 minute tempo run - moderate pace


(2) 9 interval runs of: 1 minute on/1 minute off - fast pace


(3) 6 mile run

Thanksgiving schedule
We will be closed Thanksgiving Day
-Please respond to the question on CrossFit 864 Facebook regarding Friday and Saturdays schedule. Thanks for your input.

BE STRONG!
Jay and Janice

Sunday November 21, 2010

CrossFit 864 - Rest Day

Have a great Sunday!

Anyone who claims to be in the light but hates a brother or sister is still in the darkness. Anyone who loves their brother and sister lives in the light, and there is nothing in them to make them stumble. But anyone who hates a brother or sister is in the darkness and walks around in the darkness. They do not know where they are going, because the darkness has blinded them.
-1 John 2:9-11

"I can accept failure. Everyone fails at something. But I can't accept not trying."
- Michael Jordan

Today's off the wall fact that probably means nothing to anyone is:
The Minnesota Vikings are tied with the Buffalo Bills for the worst Super Bowl records. They both lost all 4 of their appearances.

Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

CrossFit 864 1/2 Marathon

Saturday November 20, 2010

CrossFit 864 WOD - 8:30a.m.

Check out CrossFit 864 Facebook

Therefore, in order to keep me from becoming conceited, I was given a thorn in my flesh, a messenger of Satan, to torment me. Three times I pleaded with the Lord to take it away from me. But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.
2 Corinthians 12:7-10

Ask any athlete: We all hurt at times. I'm asking my body to go through seven different tasks. To ask it not to ache would be too much.
-Jackie Joyner-Kersee

Today's off the wall fact that probably means nothing to anyone is:
More people use blue toothbrushes than red ones.

Thanksgiving Schedule
We will close on Thanksgiving Day and plan to open on Friday afternoon if anyone will be able to join us. I need all of you (even those that never post on CrossFit 864 Facebook) to let us know if you will come to a Friday WOD if we open. We will probably do 1 workout in the afternoon so post on Facebook the time that works best for you. The same goes for the Saturday a.m. workout - I know that it's Clemson v. Carolina Saturday....but more important than that its "Gunnys Birthday" so I'm sure that she will have a few burpees in store for everyone that wants to get a jump on burning all of those extra calories consumed during the game.

Thanks for a great week of CrossFitting! We saw a LOT of "HARD WORK" getting done in the box this week and PR's getting crushed! Proud to be part of such a dedicated group of athletes. This is your CrossFit.

BE STRONG!
Jay and Janice

Friday November 19, 2010

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

For time:

Run 1 mile

50 Front Squats (135/75)

50 Ring Push-ups

For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16


Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it.
-Lou Holtz


Today's off the wall fact that probably means nothing to anyone is:
Switzerland has the highest per-capita consumption of soft drinks in the world.


BE STRONG!
Jay and Janice

Thursday November 18, 2010

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

4 Rounds for time:
25 Kettlebell Swings (1.5 pood/1 pood)
Sprint 100 meters
25 Ball Slams (25-30/40-50)

Abdominal Strength
Plank hold - total of 3 minutes (broken as needed)

I listen carefully to what God the Lord is saying, for he speaks peace to his faithful people. But let them not return to their foolish ways. 9 Surely his salvation is near to those who fear him, so our land will be filled with his glory.
-Psalm 85:8-9

Today I will do the things that other people won't, so tomorrow I can do the things that other people can't.
-Unknown

Today's off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.

"Tough times don't last. Tough people do."

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday November 17, 2010

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

Prowler Push
Sled Pull
OH Plate Carry
Bear Crawl

3-2-1-Go...Come get some!

Help me understand the meaning of your commandments, and I will meditate on your wonderful deeds. I weep with sorrow; encourage me by your word. Keep me from lying to myself; give me the privilege of knowing your instructions. I have chosen to be faithful; I have determined to live by your regulations. I cling to your laws. Lord, don’t let me be put to shame! I will pursue your commands, for you expand my understanding.
-Psalm 119:27-32

"If you want to take your mission in life to the next level, if you're stuck and you don't know how to rise, don't look outside yourself. Look inside. Don't let your fears keep you mired in the crowd. Abolish your fears and raise your commitment level to the point of no return, and I guarantee you that the Champion Within will burst forth to propel you toward victory."
-Bruce Jenner

Today's off the wall fact that probably means nothing to anyone is:
The warriors of Attila, king of the Huns, (A.D. 450) preserved their meat by placing fresh meat under their saddles. All the bouncing squeezed fluids from the meat, and the horse’s sweat salted the meat and removed more moisture. When the warrior stopped to eat, they had a dried and salted meal.

We have been approved to carry Hammer Nutrition products.
Check out the link below.

http://www.hammernutrition.com/


Train Hard - Train Smart

BE STRONG!
Jay and Janice

Tuesday November 16, 2010

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

Post your time on CrossFit 864 Facebook. See movement standards for this workout.


WOD for time:


"Fran"

21-15-9

Thrusters (95/65)

Pull Ups

What is your best Fran time? Go for a PR today!

Remember - Rx is more than a weight! Make every rep count.
Form / Full Range of Motion

Movement Standards for this workout:

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.

Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

If you cant or choose not to go to full depth at the bottom of the "thruster" then please do not post your time as Rx. This keeps the competition on an even playing field for the best time. You can knock out about 2 to 1 partial rep thrusters if you don't go to proper depth.

Better is one day in your courts than a thousand elsewhere; I would rather be a doorkeeper in the house of my God than dwell in the tents of the wicked. For the LORD God is a sun and shield; the LORD bestows favor and honor; no good thing does he withhold from those whose walk is blameless. LORD Almighty, blessed is the one who trusts in you. -Psalm 84: 10-12

"Sportsmanship for me is when a guy walks off the court and you really can't tell whether he won or lost, when he carries himself with pride either way."-Jim Courier

Today's off the wall fact that probably means nothing to anyone is:
A quarter has 119 grooves on its edge, a dime has one less groove.

Lot of hard working going down in the box today! Turkish Get ups, Deadlifts, T2B, DU's - what a great way to kick off the week. Always challenge yourself when you see low reps (3,5,7) especially on the basic moves that build strength (squats, deadlift, overhead press, etc.) and power. Don't load the bar with the same weight that you use for a set of 15 reps when you are only doing 5 reps. These are the workouts that we focus on building strength. Go heavy!

"The only one who can tell you 'you can't ' is you. And you don't have to listen."- Nike

How's your nutrition this week? Are you filling your body with junk and hoping to burn it all off during the wod? It's not going to happen! ...and your body is not going to be prepared for the next workout if you do not refuel. Whats your idea of quality nutrition? What are you eating post wod? Post your comments of CF 864 Facebook.

BE STRONG!
Jay and Janice

Monday November 15, 2010

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


Post on CrossFit 864 Facebook

5 minutes of TGU's (Turkish Get ups) AHAP

Post weight used and amount of reps completed on TGU.

Rest 3 minutes then complete the following:

AMRAP in 15 minutes

5 Deadlift (bodyweight - on bar)

10 T2B (toes to bar)

15 Double unders (single unders x 2) if unable to perform DU's

Not for time: Abdominal strength - 50 sit-ups

Train Hard - Train Smart

Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.
-James 1:12


“Life is the only art that we are required to practice without preparation, and without being allowed the preliminary trials, the failures and botches, that are essential for training.”
-Lewis Mumford


Today's off the wall fact that probably means nothing to anyone is:
The four different people who, at various times, tried-and failed-to become the Guinness Book of World Records' "Human Milkshake Volcano" by drinking five gallons of milk and then riding the Six Flags Screaming' Eagle roller coaster all shared the same birthday: September 18, 1970.

Run Training Schedule (week of November 15-20)
(1) 9 minute run - fast pace
(2) 3 x 1000 meter sprints with a 2 minute rest between runs
(3) Run 4 miles

These run workouts are in conjunction with your CrossFit WOD's and should be done at least a day apart if possible. Try to schedule them throughout the week and perform in the order listed above. Get together with other CrossFitters in the box if you are looking for someone to partner up with on a particular day. I know that many of you have been meeting at the gym to do your runs. Good job guys!

BE STRONG!
Jay and Janice

Sunday November 14, 2010

CrossFit 864 - Rest Day

Have a great weekend!

“For Christ also suffered once for sins, the righteous for the unrighteous, to bring you to God. He was put to death in the body but made alive in the Spirit.”
- 1 Peter 3:18

That is God’s plan and purpose – to use Satan’s temptations as a means of testing and strengthening our faith in Him and of our growing stronger in righteousness. God allows testings in our lives in order that our spiritual “muscles” may be exercised and strengthened. Whether the testing is by God’s initiative or is sent by Satan, God will always use it to produce good in us when we meet the test in His power.
-John MacArthur

Today's off the wall fact that probably means nothing to anyone is:
Some random facts for all of the coffee snobs out there.

-In Italy, espresso is considered so essential to daily life that the price is regulated by the government.
-Italians do not drink espresso during meals. It is considered to be a separate event and is given its own time.
-In the ancient Arab world, coffee became such a staple in family life that one of the causes allowed by law for marital separation was a husband's refusal to produce coffee for his wife.
-The Civil War in the United States elevated the popularity of coffee to new heights. Soldiers went to war with coffee beans as a primary ration.
-Brazil accounts for almost 1/3 of the world's coffee production, producing over 3-1/3 billion pounds of coffee each year.
-Regular coffee drinkers have about one-third less asthma symptoms than those non-coffee drinkers. So says a Harvard researcher who studied 20,000 people.
-The 2,000 Arabica coffee cherries it takes to make a roasted pound of coffee are normally picked by hand as they ripen. Since each cherry contains two beans, it takes about 4,000 Arabica beans to make a pound of roasted coffee
-In the year 1809, Meslitta Bentz made a filter out of her son's notebook paper, thus inventing the world's first drip coffee maker.

Ok, I admit it ....I'm a coffee lover! (junkie)

The marathon training schedule for the week of (Nov. 15-20) will be posted on Monday.
How's your run training going? Post your comments, questions, etc. on CrossFit 864 Facebook.

Ready to kick off a great new of CrossFitting at 864!

BE STRONG!
Jay and Janice

Saturday November 13, 2010

CrossFit 864 WOD - 8:30a.m.

"Murph"

1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

BE STRONG!
Jay and Janice

Friday November 12, 2010

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

Post your workout on CrossFit864 Facebook

CF Hero WOD

"Brenton"

Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

“Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them. For everything in the world—the lust of the flesh, the lust of the eyes, and the pride of life—comes not from the Father but from the world.”
- 1 John 2:15-16

The difference between perseverance and obstinacy is that one comes from a strong will, and the other from a strong won't.
-Henry Ward Beecher

Today's off the wall fact that probably means nothing to anyone is:
About 75 acres of pizza are eaten in the U.S. everyday.

Hope that you can make it Saturday morning...it's going to be a good one that everyone loves!

BE STRONG!
Jay and Janice

Thursday November 11, 2010

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

Post your time on CrossFit 864 Facebook. Thanks to all of you that post your WODs

Veteran's Day - Take the time to thank a veteran today.

This nation will remain the land of the free only so long as it is the home of the brave.
-Elmer Davis

"Jack"

AMRAP - as many rounds as possible in 20 minutes

115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Greater love hath no man than this, that a man lay down his life for his friends.
-John 15:13

In the beginning of a change, the patriot is a scarce man, and brave, and hated and scorned. When his cause succeeds, the timid join him, for then it costs nothing to be a patriot.
-Mark Twain, 1935

Today's off the wall fact that probably means nothing to anyone is:
First cousins may marry in Utah, but only after they’re 65 years old.

There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
-Mark Rippetoe, Strength Coach

Note that Rip emphasized - correctly performed. Not a partial or half squat.

Freedom is not Free! Many men and women have paid for it with their life.

BE STRONG!
Jay and Janice

Wednesday November 10, 2010

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


"Michael"


3 rounds for time:


Run 800 meters
50 Back Extensions
50 Sit-ups


In honor of Navy (SEAL) Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.


For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins.
-2 Peter 1:5-9


"How many are quite unworthy to see the light, and yet the day dawns."
-Seneca


Today's off the wall fact that probably means nothing to anyone is:
The "L.L." in L.L. Bean stands for Leon Leonwood.

"Poor form in the gym is caused by insufficient yelling"
-Mark Rippetoe


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Tuesday November 9, 2010

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

"Coe"

For time - Ten rounds of:
95 pound Thruster, 10 reps
10 Ring push-ups

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.

Train Hard - Train Smart

But if you refuse to serve the Lord, then choose today whom you will serve. Would you prefer the gods your ancestors served beyond the Euphrates? Or will it be the gods of the Amorites in whose land you now live? But as for me and my family, we will serve the Lord.”
-Joshua 24:15

We make a living by what we get, but we make a life by what we give.
-Winston Churchill

Today's off the wall fact that probably means nothing to anyone is:
Michael Jordan makes more money from NIKE annually than all of the Nike factory workers in Malaysia combined.

Post your time on CrossFit864 Facebook
Have a great day...look forward to seeing you at todays WOD!

BE STRONG!

Jay and Janice

Monday November 8, 2010

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

Post your time on CrossFit 864 Facebook

"Forrest"

Three rounds for time:

20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather

I am writing to you who share the same precious faith we have. This faith was given to you because of the justice and fairness of Jesus Christ, our God and Savior. May God give you more and more grace and peace as you grow in your knowledge of God and Jesus our Lord. Growing in Faith By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one who called us to himself by means of his marvelous glory and excellence. And because of his glory and excellence, he has given us great and precious promises. These are the promises that enable you to share his divine nature and escape the world’s corruption caused by human desires.
-2 Peter 1:1-4

God places the heaviest burden on those who can carry its weight.
-Reggie White

Today's off the wall fact that probably means nothing to anyone is:
"The sixth sick sheik's sixth sheep's sick" is said to be the toughest tongue twister in English.

"I don't understand how it is that someone with only seven pull-ups could ask me how they could increase their muscle mass or strength. The obvious answer is, "work until you've got thirty pull-ups and you'll come back with five new pounds of lats and biceps alone." This kind of thing is true of squats, deadlifts, push-ups, muscle-ups, dips, and any other fundamental, functional movements. Athletes regularly working the basic movements never ask how they can get stronger or bigger they already know."
- Greg Glassman, Founder of CrossFit

Half marathon training program - see this weeks training also posted on whiteboard at gym. I will post more info throughout the week. You are off to a great start so keep working hard....if you are asking yourself if you can do it the answer is YES! You have a tremendous amount of support and energy around you to motivate you through every mile.

Week 2

3 days of training this week (plus CF WOD)

In the following order with a day of rest (from run training) in between.

(1) 20 Minute Tempo Run - run for 20 at 90% intensity (very hard) - This is not a set distance.
(2) 8 x 200 meter - with a 3 minute rest between runs. Run these all out, as hard as you can.
(3) 5 Mile Run - moderate pace.

Log your times/distance.

Looking forward to another great week of CrossFitting with an amazing group of athletes. I know that we have a group of true CrossFitters when we hear so many of you get fired up about the fact that the workout is extremely tough and a challenge sometimes just to finish. The really awesome part is that you are ready for more the very next day.

BE STRONG!
Jay and Janice

Sunday November 7, 2010

CrossFit 864 - Rest Day

Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition (as many of you are right now) make sure that you are stocked up on plenty of good quality Paleo options. Most of you start off the week with good intentions for eating well but have no real plan and by Monday afternoon you find yourself starving with nothing prepared (at least not with you at the time) and you see the big golden arches staring at you and the next thing you know someone is saying "can I take your order please" .....You guys work too hard day after day to blow all of your hard work and results by filling your body with junk. Your body needs quality nutrition to repair after every workout whether its a strength workout, metcon or running WOD. Get your game plan together on Sunday for the following week and at least have the basics for each day (meat, green veggies, and good fats) and you can get creative. Check out Paleo 864 on Facebook and share your recipes and ask questions.

The marathon training is off to a good start. Yes, there will be some longer runs Incorporated over the next few weeks. Push the short ones as hard as possible and log your times/distance so that you will have a way to gauge your progress. Push your CrossFit WODs hard!

Do not fret because of those who are evil or be envious of those who do wrong; for like the grass they will soon wither, like green plants they will soon die away.
-Psalm 37:1-2

6. Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.
-Charles Kingsley

Today's off the wall fact that probably means nothing to anyone is:
If you fill a standard 750ml wine bottle with live hornets, their angry buzzing will resonate at precisely the right frequency to shatter the glass.

BE STRONG!
Jay and Janice

Saturday November 6, 2010

CrossFit 864 - TEAM WOD Saturday 8:30a.m.

Check out CF864 Facebook

For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your ancestors, but with the precious blood of Christ, a lamb without blemish or defect. He was chosen before the creation of the world, but was revealed in these last times for your sake. Through him you believe in God, who raised him from the dead and glorified him, and so your faith and hope are in God.
-Peter 1:18-21

Most people never run far enough on their first wind to find out they've got a second.
-William James

Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
-You can gauge a person's education by whether they read in the bathroom.
-More than 2/3 of the people with a master's degree and doctorates read in the stall.
-Only one in two high school grads read while in the bathroom, and 56 percent of those with college degrees do.

BE STRONG!
Jay and Janice

Friday November 5, 2010

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

Post your time/weight on CF864 Facebook

3 Rounds for load and time:

Run 400 meters

1 ground to overhead (AHAP)

10 Wall Balls (18-20 / 12-14)

10 Kettlebell swings (1 pood/ 2 pood)

10 Pull-ups

Challenge for the "Beast in the Box" wear your 20 pound vest

Train Hard - Train Smart

FORM/FROM on every rep!

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One. He is the atoning sacrifice for our sins, and not only for ours but also for the sins of the whole world. We know that we have come to know him if we keep his commands. Whoever says, “I know him,” but does not do what he commands is a liar, and the truth is not in that person. But if anyone obeys his word, love for God is truly made complete in them. This is how we know we are in him: Whoever claims to live in him must live as Jesus did. -1 John 2:1-6

Behind the ostensible government sits enthroned an invisible government owing no allegiance and acknowledging no responsibility to the people. -Theodore Roosevelt

Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
More than sixty percent of people prefer that their toilet paper roll over the top, twenty nine percent from the bottom. The rest don't care.

BE STRONG!
Jay and Janice

Thursday November 4, 2010

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

For time
21-15-9-6-3 reps of:

SDHP (Sumo deadlift high pull) 95/65
Ball Slams (W 25-30/M 40-50)
GHD Sit-ups

Train Hard - Train Smart

But because of your stubbornness and your unrepentant heart, you are storing up wrath against yourself for the day of God’s wrath, when his righteous judgment will be revealed. God “will repay each person according to what they have done.” To those who by persistence in doing good seek glory, honor and immortality, he will give eternal life. But for those who are self-seeking and who reject the truth and follow evil, there will be wrath and anger. There will be trouble and distress for every human being who does evil: first for the Jew, then for the Gentile; but glory, honor and peace for everyone who does good: first for the Jew, then for the Gentile. For God does not show favoritism.
-Romans 2:5-11

Once we have a war there is only one thing to do. It must be won. For defeat brings worse things than any that can ever happen in war.
-Ernest Miller Hemmingway

Today's off the wall fact that probably means nothing to anyone is:
Bats always turn left when exiting a cave.

Post your time on CrossFit 864 Facebook

Lift Heavy, Run Fast, Eat Like a Caveman!

BE STRONG!

Jay and Janice

Wednesday November 3, 2010

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

Warm up/Range of Motion Work

7 Rounds for time:

7 Push Press (115/75)
14 Burpees
21 Double unders

Hydrate - Stretch - Refuel (Feed the Machine)

“But you are a chosen people, a royal priesthood, a holy nation, God’s special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.”
- 1 Peter 2:9

“A person starts to live when he can live outside himself.”
-Albert Einstein

Today's off the wall fact that probably means nothing to anyone is:
It is against Michigan state law to tie a crocodile to a fire hydrant.

See Tuesdays blog for marathon training details

BE STRONG!
Jay and Janice

Tuesday November 2, 2010

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

Warm up / Dynamic Range of Motion

For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
20 Box Jumps
5 Dbell/Kbell Renegade Man Makers
10 Box Jumps

Abdominal strength - Complete 100 Abmat sit-ups after the workout. Not timed.

Box (24/20)
Man Maker # - Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds
Go heavier if you can. Good strength movement.

Man Maker Basics
The man maker is the epitome of a constantly varied functional movement. The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.

Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.

Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.

For he spoke, and it came to be; he commanded, and it stood firm. The LORD foils the plans of the nations; he thwarts the purposes of the peoples. But the plans of the LORD stand firm forever, the purposes of his heart through all generations. Blessed is the nation whose God is the LORD, the people he chose for his inheritance. From heaven the LORD looks down and sees all mankind; from his dwelling place he watches all who live on earth—he who forms the hearts of all, who considers everything they do. No king is saved by the size of his army; no warrior escapes by his great strength.
-Psalm 33:9-16

"To do more for the world than the world does for you - that is success."
-Henry Ford

Today's off the wall fact that probably means nothing to anyone is:
Many years ago in England, pub frequenters had a whistle baked into the Rim or handle of their ceramic cups. When they needed a refill, they used the whistle to get some service. "Wet your whistle" is the phrase Inspired by this practice.

Half Marathon Training schedule for this week.

Week 1: Getting Started

You will complete a 5k (3.1) miles at a moderate pace.

Interval Workout - 4x400 meter with a 4 minute rest between runs. Run the 400 meters hard.

Tabata Run - 20:10 x 8 rounds. 20 seconds on 10 seconds off, all out efforts!

This training will be done in conjunction with your normal CrossFit WOD and strength training. It will be impossible to get everyone together at one time to do these as a group so I would recommend that you post the times (CF864 Facebook) that you can meet as a group and we can coordinate several groups throughout the day for each workout. Allow one day between each of the runs listed above and try to complete them after your CF wod or later in the day. You need to be prepared to go all out on each of these days and try to get stronger and faster each week. We can do all of these starting from the box if that works for you. We are excited about the idea that many of you will complete this half marathon and prove to yourself once again that you are capable of doing much more than you thought and much more than you give yourself credit for.

It will be very beneficial to you to log your times/distances during this training.

If you need running shoes - Jeff Milliman is now at GO TRI SPORTS (Greenville)
Pick up a discount card at the gym before you go and let Jeff know that you are from CrossFit 864. Jeff is a great running coach with a lot of knowledge and he can help you with running questions/concerns while you are there.
www.gotrisports.com

Another week off to a great start! How can you encourage someone today? A positive word goes a long way sometimes.

BE STRONG!
Jay and Janice