Sunday January 1, 2012 - Monday January 2, 2012

Happy New Year!

Closed Monday and will open Tuesday (Jan. 3) on normal schedule.

Ready to get 2012 started off strong!

Jay and Janice

Friday December 30, 2011

CrossFit Eight.Six.Four


I Am the Way, and the Truth, and the Life
“Let not your hearts be troubled. Believe in God; believe also in me. In my Father's house are many rooms. If it were not so, would I have told you that I go to prepare a place for you? And if I go and prepare a place for you, I will come again and will take you to myself, that where I am you may be also.”
-John 14:1-3


A man is called selfish not for pursuing his own good, but for neglecting his neighbor's.
-Richard Whately


Today's schedule - Warm ups start promptly at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.


Reminder - Monthly dues (January 2) Thank you!


Complete as many rounds as possible in 20 minutes:


"Cindy"


5 Pull-ups
10 Push-ups
15 Squats


Rx'd = 
Unassisted pull-ups (chin over bar and full extension at bottom)
CF Hand release push-ups
Air squats (bodyweight) at or below parallel / full extension of hips at top


Train Hard - Train Smart 


Don't tell God how Big your storm is, tell the Storm how Big your God is.


Faith is to believe what we do not see, and the reward of this faith is to see what we believe. 
–Augustine


How is your last week of 2011 going? 


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Thursday December 29, 2011

CROSSFIT864


“Come to me, all who labor and are heavy laden, and I will give you rest.”
-Matthew 11:28


Character is doing the right thing when nobody's looking.  There are too many people who think that the only thing that's right is to get by, and the only thing that's wrong is to get caught.  
-J.C. Watts


Reminder - Dues (January 2) Thank you!


Today's schedule - Warm ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Complete 4 Rounds as fast as possible:


3 Deadlifts - AHAP (HEAVY)
6 Burpees
9 Box Jumps (24/20)
400 Meter Run


Train Hard - Train Smart - Have Fun


Choose a weight that challenges you for 3 reps. Get out of the mindset of this is how much I deadlift_________(insert comfortable #) Get stronger.


Post load on DL and time to complete 4 rounds.


Is it easier to take more than you give?
The human being who lives only for himself finally reaps nothing but unhappiness. Selfishness corrodes. Unselfishness ennobles, satisfies. Don't put off the joy derivable from doing helpful, kindly things for others.
-B.C. Forbes (Founder, Forbes Magazine)


BE STRONG!
Jay and Janice

Wednesday December 28, 2011

CROSSFIT864


Bless the LORD, O my soul, and all that is within me, bless his holy name! Bless the LORD, O my soul, and forget not all his benefits,”
-Psalm 103:1-2


How few there are who have courage enough to own their faults, or resolution enough to mend them.
-Benjamin Franklin


Today's schedule - warm ups start promptly at:
5:15a.m./9:00a.m.


"Tabata"


20 On - 10 Off: Alternate the following-4x
Kettlebell Swings (24kg./16kg.)
Mountain Climbers


then-


SDHP (32kg./24kg.) Kettlebell
Jump Touches


Train Hard - Train Smart - Have Fun


New Year's Resolution: To tolerate fools more gladly, provided this does not encourage them to take up more of my time.
-James Agate


Paleo Recipe
http://paleodietlifestyle.com/cinnamon-chicken/

BE STRONG!
Jay and Janice

Tuesday December 27, 2011

CrossFit 864

“he took him up in his arms and blessed God and said, “Lord, now you are letting your servant depart in peace, according to your word; for my eyes have seen your salvation that you have prepared in the presence of all peoples, a light for revelation to the Gentiles, and for glory to your people Israel.”
-Luke 2:28-32


Red meat is not bad for you. Now blue-green meat, that's bad for you!  
-Tommy Smothers


Today's schedule - Warm-ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


EMOM - 20 Minutes:
5 Thrusters (95/65)
5 Ring Dips


-then:


Abdominal strength - 50 T2B


Train Hard - Train Smart


CrossFit 864 Half Marathon Training  
Week 8 (December 26-Jan 1)

(1) 10k at 90 % effort

(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.

(3) Run 8 miles

How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!


Failure is NOT an option.


What motivates you?


BE STRONG!
Jay and Janice

Christmas Schedule - 2011

CrossFit 864


“And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”
-Luke 1:31-33 



Who has ascended to heaven and come down? Who has gathered the wind in his fists? Who has wrapped up the waters in a garment? Who has established all the ends of the earth? What is his name, and what is his son’s name? Surely you know!
 -Proverbs 30:4 


Friday December 23, 2011 - Normal schedule


Saturday December 24  - Monday December 26 - Closed


Tuesday December 27 - Normal hours starting with 5:15a.m. workout.


"Merry Christmas" 


Be Safe.


BE STRONG!
Jay and Janice

Saturday December 24, 2011

CrossFit864


"Christmas Eve"

Hark the Herald Angels Sing by Charles Wesley, 1753

Hark the herald angels sing,

Glory to the new-born king;

Peace on earth, and mercy mild,

God and sinners reconciled.

Joyful all ye nations rise,

Join the triumph of the skies;

With th’ angelic host proclaim

Christ is born in Bethlehem.

Hark, the herald angels sing,

Glory to the new-born king.

-Hark the Herald Angels Sing by Charles Wesley, 1753


“For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!””
-Luke 2:11-14


BE STRONG
Jay and Janice

Friday December 23, 2011

CrossFit864

The Shepherds and the Angels 
“And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.” 
-Luke 2:8-11


Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.
-Norman Vincent Peale


Clark Griswold: Since this is Aunt Bethany's 80th Christmas, I think she should lead us in the saying of Grace. 


Aunt Bethany: [turns to Lewis] What, dear?


Nora Griswold: Grace!


Aunt Bethany: Grace? She passed away thirty years ago.


Uncle Lewis: They want you to say Grace.


[Bethany shakes her head in confusion]


Uncle Lewis: The BLESSING! 


Aunt Bethany: [they all pose for prayer] I pledge allegiance to the flag of the United States of America and to the republic for which it stands/ One nation, under God, indivisible, with liberty and justice for all.


Clark Griswold: Amen.


-National Lampoon's Christmas Vacation


Today's schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm ups start at the times above.


Today's WOD:


Complete 2 Rounds:
A - Max reps of Unbroken DU's (post highest number unbroken)
B - Max time in handstand hold


Complete 2 Rounds for time:
Back Squat 20 Reps - AHAP 
One Arm Floor Press 15 Reps each arm - with Kbell or Dbell 
C2B Pull-ups 10 Reps


Go as HEAVY as possible on squat and floor press.


Post load and time


BE STRONG!
Jay and Janice

Thursday December 22, 2011

CrossFit864


“And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.”
-Luke 2:6-7


The only blind person at Christmastime is he who has not Christmas in his heart.
-Helen Keller


Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights. 
-Christmas Vacation


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. workout today.


Reminder - CF864 Christmas party tonight at 7:00p.m.
-Each person bring a $10.00 gift (gift swap)
-Bring a dish (your choice) check the board to see what others are signed up for.
-Hope that all of you can make it.
Luke and Michelle Comptons home - 124 Left Bank Ct. Laurens


Strength Cycle - Week 3


1 RM PR - strength is our primary focus today. What was your one rep max (press) on the last strength cycle? 


Press 1-1-1-1-1


Load the bar!


Rx'd=


Complete as many rounds as possible in 15 minutes:


5 Ground to Overhead (anyway) 75% of todays 1RM
7 K2E
9 Lateral Hops - over bar that you are using for G2OH (single count)


Train Hard - Train Smart


Who's in?


Post your heaviest load and rounds completed on CrossFit 864 Facebook. Let's see all of you that check out the CF864 page post your times today. 


Check out the new long sleeve t-shirts at the gym.


BE STRONG!
Jay and Janice

Wednesday December 21, 2011

CrossFit864


“The Birth of Jesus Christ - In those days a decree went out from Caesar Augustus that all the world should be registered. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child.”
Luke 2:1, 4-5


He who has no CHRISTmas in his heart will never find Christmas under a tree.


Ellen: Clark, I think it'd be best if everyone went home... before things get worse.
Clark Griswold: WORSE? How could things get any worse? Take a look around here, Ellen. We're at the threshold of hell. 
-National Lampoon's Christmas Vacation


Warm-up's start promptly at: 5:15a.m./9:00a.m.


Complete the following for time - As fast as possible:


50 One Arm Kettlebell Push Press
5 reps each arm. Do not put the kbell down until you reach 50.


50 Ball Slams 


50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)


50 One Arm step-ups holding Kettlebell
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch - 5 on left leg with kbell on left side. Rotate until you reach 50. 


Load for today - AHAP! Post load with time.


Train Hard - Train Smart


Hope that you week is going well! Great job to all of you that showed up to do "A Frogman's Christmas" on Tuesday! We had some serious mojo in the gym! Proud of all the hard work at every level! Love to see you guys motivating each other to go hard. These are the workouts that really build mental toughness.


"Do Today What Others Won't, Do Tomorrow What Others Can't"


Last Reminder - we need your name on the board along with the dish that you plan on bringing if you are coming to the CF864 Christmas Party at Luke and Michelle's this Thursday night. We are doing a $10 gift swap. NO 6:15p.m. WOD Thursday night. Hope that all of you can make it. 


BE STRONG!
Jay and Janice

Tuesday December 20, 2011

CrossFit 864


“And you, child, will be called the prophet of the Most High; for you will go before the Lord to prepare his ways, to give knowledge of salvation to his people in the forgiveness of their sins, because of the tender mercy of our God, whereby the sunrise shall visit us from on high”
-Luke 1:76-78


"What you do DAILY determines what you become PERMANENTLY." 
-Dr. Mike Murdock


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


"A Frogman's Christmas"

For time:

100 dead hang pull-ups
250 push-ups
500 sit-ups
Run 3 miles


Notes: From 2008 when this workout originally posted on SF

This is a good day at BUD/s - a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed. Post your time and comments on CrossFit 864 Facebook.

Thanks to Mark Divine (SEALFIT) for this workout. This has been our Christmas workout for the last few years and we always look forward to the challenge. 

Rx'd = Straight through - Not partitioned. Complete all of one exercise before moving to the next.


There will be several options for scaling posted on the board in the gym. Show up, there will be a version that you can complete. Make sure that you select a version based on your current fitness level. 


Failure is only the opportunity to begin again, only this time more wisely.
-Henry Ford


Are you coming to the CF864 Christmas party on Thursday? Have you signed up on the board in the gym?


Have you picked up one of the new CF864 long sleeve T-shirts? I "HEART" DEADLIFTS and I "HEART" SQUATS" grab one while they last.


Hope to see all of you today. Show up ready to do hard work!


BE STRONG!
Jay and Janice

Monday December 19, 2011

CrossFit 864


“Blessed be the Lord God of Israel, for he has visited and redeemed his people and has raised up a horn of salvation for us in the house of his servant David, as he spoke by the mouth of his holy prophets from of old,”
-Luke 1:68-70


Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom


Eddie: You surprised to see us, Clark? 
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation


Warm-ups start today at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
(Remember this is when the warm-up starts so be patient if you arrive early...spend a little extra time on mobility/flexibility...don't just stand idle waiting.)


Strength Cycle - Week 3


Deadlift 1-1-1-1-1 (work up to a 1 RM PR)


Complete 6 Rounds for time:
50 Meter Farmers Walk - AHAP
100 Meter Sprint


Train Hard - Train Smart


CrossFit 864 Half Marathon Training - Week 7 (December 19-25)

(1) 15 minute run - all out effort. go hard - this is not a jog!

(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run

(3) Run 6 miles

How is your run training going? Are you logging your training?


CrossFit 864 Christmas Party - Thursday December 22 at Luke and Michelle Compton's Home at 7:00p.m. If you plan on coming you need to get signed up on the board at the gym (food list.) Send us a message or catch us at  the gym if you have any questions. We hope that all of you can make it! Remember, we will not have a 6:15p.m. workout on Thursday night.


"I never had a policy; I have just tried to do my very best each and every day.
- Abraham Lincoln


Looking forward to a great week of CrossFit with all of you!


BE STRONG!
Jay and Janice

Friday December 16, 2011

CrossFit864


“And the angel said to her, "Do not be afraid, Mary, for you have found favor with God. And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”
-Luke 1:30-33


Christmas gift suggestions: To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect."
-Oren Arnold 


My idea of Christmas, whether old-fashioned or modern, is very simple: Loving others. Come to think of it, why do we have to wait for Christmas to do that?
-Bob Hope


Today's WOD's: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


4 Rounds:


Prowler Push
25 Air Squats
25 Mountain Climbers


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Thursday December 15, 2011

CrossFit 864

Birth of Jesus Foretold 
“In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, to a virgin betrothed to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. And he came to her and said, "Greetings, O favored one, the Lord is with you!”
Luke 1:26-28


“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”  
-Ronald Reagan 


Today's schedule - Warm ups start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength cycle - week 2


Press 3-3-3-3-3


Complete the following for time:


Rx'd = do not break up into rounds.


50 Pull-ups
100 Push-ups
150 Sit-ups
2400 Meter Run 


Pull-ups - any form of pull-up is acceptable (kipping, butterfly, dead hang)
Push-up - CF Hand release 
AbMat Sit-up - Anchored or Unanchored (your choice)


Train Hard - Train Smart - Have Fun


Always be prepared.


BE STRONG!
Jay and Janice

Wednesday December 14, 2011

CrossFit864


“and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, "In Bethlehem of Judea, for so it is written by the prophet: "'And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah;for from you shall come a ruler who will shepherd my people Israel.” 
-Matthew 2:4-6


Peace on earth will come to stay, When we live Christmas every day.
- Helen Steiner Rice


Warm-up for today's workouts start at:
5:15a.m./9:00a.m.


WOD - For time 


21-15-9 Reps of:
SDHP (95/65)
Kettlebell Swings (1.5 pood/1 pood)


1.5 pood = 24kg / 1 pood = 16kg.


Train Hard - Train Smart

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was officially abolished by the USSR in 1924. However, the term remained in widespread use at least until the 1940s.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

A man should never be ashamed to own that he has been in the wrong, which is but saying... that he is wiser today than yesterday.
-Jonathan Swift


Great job on "The Bear Complex" Tuesday!


BE STRONG!
Jay and Janice

Tuesday December 13, 2011

CrossFit864


This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice 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 cleanses us from all sin. If we say we have no sin, we deceive ourselves, and the truth is not in us. If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. If we say we have not sinned, we make him a liar, and his word is not in us.
1 John 1:5-10

There has been only one Christmas - the rest are anniversaries.  
-W.J. Cameron


Warm-up starts today at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


"The Bear Complex"


7 Sets of the following sequence: 

   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press

Each time you cycle through the five movements it equals 1 Rep/Set. You work through the 5 moves 7 times for one round. Rest as needed between rounds. Increase the load on the bar each round.

5 Rounds with rest between rounds to load up. 

There are several versions of the Bear Complex.  We will be using the CrossFit HQ version.  The goal is to work up to max load on the 5th round.  There will be no time component for this WOD.

The following rules must be met if Rx'd:

• NO RESTING ON THE GROUND (even to re-grip) during each round
• Power Cleans starts at the ground and finishes standing with full hip extension
• Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
• The squats have to go BELOW parallel
• Presses finish with lockout overhead, Push Jerks are acceptable
• Combining Front Squat and Push Press (i.e. Thrusters) is acceptable.
• Resting the bar on the ground during round = foul/penalty
• You can rest during the round as long as you hold the bar.

Post number of rounds, loads and/or fouls to comments.

There are several good videos of this workout posted on the CrossFit864 Facebook page. Check them out before the WOD.


"No, it doesn't ever get any easier. You wouldn't want it to either." 
-Coach Glassman, Founder CrossFit


BE STRONG!
Jay and Janice