Tuesday February 1, 2011

CrossFit 864 WOD "No Whining Zone"
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.


Post your workout on CrossFit 864 Facebook

4 Rounds for time:

10 Weighted step-ups (5 each leg)

15 Step walking lunge (weighted)

20 Figure 8 (with Kbell)

25 Abmat sit-ups

Train Hard - Train Smart

“You, Lord, are forgiving and good, abounding in love to all who call to you.”
- Psalm 86:5


“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”
-Catherine Ponder


Today's off the wall fact that probably means nothing to anyone is:
On this day - February 1, 1898 the 1st auto insurance policy in U.S. issued, by Travelers Insurance Company.

"Jack LaLanne - The Godfather of Fitness"
In case you didn't know it ...Jack LaLanne was the man! And could do all of this rockin' a jumpsuit too. These are just some of his physical accomplishments and he continued to be recognized and receive fitness awards until he died. If any of you want to attempt to beat some of his achievements listed below let me know so that I can have the video camera ready.

1954 Age 40: Swam the length of the San Francisco Golden Gate Bridge underwater with 140 pounds of equipment, including two air tanks… an undisputed world record.

1955 Age 41: Swam, handcuffed, from Alcatraz to Fisherman’s Wharf in San Francisco, CA.


1956 Age 42: Set a world record of 1,033 push ups in 23 minutes on “You Asked for It, a TV Show with Art Baker.

1957 Age 43: Swam the treacherous Golden Gate Channel, towing a 2,500-pound cabin cruiser. This involved fighting the cold, swift ocean currents that made the 1 mile swim a 6 ½ mile test of strength and endurance.

1958 Age 44: Maneuvered a paddleboard 30 miles, 9-½ hours non-stop from Farallon Islands to the San Francisco shore.

1959 Age 45: Completed 1,000 push ups and 1,000 chin-ups in 1 hours and 22minutes. “Happy” is born and The Jack LaLanne Show goes nationwide

1974 Age 60: Swam from Alcatraz Island to Fisherman’s Wharf, for a second time handcuffed, shackled and towing a 1,000-pound boat.


1975 Age 61: Swam the length of the Golden Gate Bridge, underwater, for a second time handcuffed, shackled and towing a 1,000-pound boat.


1976 Age 62: Commemorating the “Spirit of ‘76”, swam 1 mile in Long Beach Harbor, handcuffed, shackled and towing 13 boats (representing the 13 original colonies) containing 76 people.

1979 - Age 65: Towed 65 boats filled with 6,500-pounds of Louisiana Pacific wood pulp while handcuffed and shackled in Lake Ashinoko, near Tokyo, Japan.

1980 - Age 66: Towed 10 boats in North Miami, Florida filled with 77 people for over a mile in less than 1 hour.

1984 - Age 70: Handcuffed, shackled and fighting strong winds and currents, towed 70 boats with 70 people from the Queen’s Way Bridge in the Long Beach Harbor to the Queen Mary, 1 ½ miles.

How are you doing on the second week of the Paleo Challenge?

BE STRONG! Jay and Janice

Monday January 31, 2011

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

"Holbrook"

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest rounds. Post your times on CrossFit 864 Facebook.

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

This weeks box schedule:
Friday - Due to the marathon packet pick up at the gym we will have only one WOD at 4:15p.m.
Saturday - No Saturday a.m. Team WOD this week. Half marathon starts at 8:00a.m. come out and support your fellow CrossFitters!

“Be completely humble and gentle; be patient, bearing with one another in love.”
- Ephesians 4:2

“Humility makes great men twice honorable”
-Benjamin Franklin

“Humility is like underwear, essential, but indecent if it shows”
-Helen Nielsen

Run Training - Week 14 (It's here - the big week) Very proud of you for cranking out some serious run training to prepare for this weekends half marathon! You are ready!

1 - Run (6) - 200 meter runs with a 3 minute rest between each run. Go hard!

2 - Run 3 miles

3 - CrossFit 864 Half Marathon 13.1 miles

BE STRONG!
Jay and Janice

Sunday January 30, 2011

CrossFit 864 - Rest Day

Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross. Therefore, God elevated him to the place of highest honor and gave him the name above all other names, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
-Philippians 2:3-11

Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.
-Helen Adams Keller (1880-1968)

Have a great Sunday! Hope that you get to enjoy plenty of family time or time with friends and are able to get out and enjoy this beautiful weather.

BE STRONG!
Jay and Janice

Saturday January 29, 2011

CrossFit 864 - WOD 8:30a.m.

The Paleo Soulution - Robb Wolf
http://www.youtube.com/watch?v=7HkqBxpPBeI

“God is spirit, and his worshipers must worship in the Spirit and in truth."
- John 4:24

God cannot give us a happiness and peace apart from Himself, because it is not there. There is no such thing.
-C. S. Lewis

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

Today's off the wall fact that probably means nothing to anyone is:
Southern sayings are those wonderful similes, metaphors, or other expressions that are use on a regular basis during conversations in The South. We don't even bat an eye when they are used. It's second nature to know how to properly respond to these sayings. Whether you are travelling to the south or just wanting to brush up on your southern vernacular, these jewels will guide you through some of the most common conversations. But before engaging in a conversation with a true southerner, PLEASE read, understand, and practice these sayings. Improper usage could result in bodily harm as some have the totally opposite meaning depending on the context in which it is used!

-Southern Saying: Speckled pup in a red wagon
Translation: Reference to being cute or precious.Usage:
That baby's cuter than a speckled pup in a red wagon.

-Southern Saying: Skint
Translation: Very versatile term meaning to remove hide, drunk, or to beat up.
Usage: I skint his hair back.

-Southern Saying: Barking up the wrong tree.
Translation: A situation to avoid at all costs. Indicates you may be about to have your hair skint back.
Usage: You're barkin' up the wrong tree now boy.

-Southern Saying: Above your raisin'
Translation: Acting as a snob acts.
Usage: Little Miss Priss is shore above her raisin'.

Heres a couple of breakfast recipes to try for all of you that love the big Saturday morning southern style breakfast with pancakes.

Paleo Breakfast Recipe - Top this delicious Caveman breakfast recipes with your favorite fresh fruits.

Almond Pancakes
Ingredients:
- 2 eggs
- 1 tsp. gluten free vanilla extract
- 1/2 cup unsweetened applesauce
- 1 1/2 cups blanced almond flour
- 1/2 tsp. unrefined sea salt
- 1/2 tsp. baking soda

Prepare:
1. Beat eggs and mix in other ingredients until smooth then stir in almond flour
2. Oil griddle with coconut oil over medium heat.
3. Fill spoonful with batter onto skillet.
4. When bubbles appear flip pancakes and cook other side.

Paleo Breakfast Zucchini Pancakes
Paleo vegetable pancake recipe. Start you morning with this Paleo nutritious recipes. Serve with bacon or ham with a side of fresh fruit.

Ingredients:
- 1 medium size zucchini
- 1 medium size green onion
- 1 large egg
- Salt to taste
- Pepper to taste
- 2 tablespoons olive oil for frying

Prepare:
- Grate zucchini into a small bowl.
- Finely chop 1 green onion and mix with the zucchini.
- Combine 1 large egg into the bowl and mix thoroughly adding salt and pepper to taste.
-Spoon three mounds of the zucchini mixture into the pan and fry until lightly browned, pressing down to flatten. Flip and while second side is browning.

Check out CrossFit 864 and Paleo 864 on Facebook

Week #1 of the Paleo Challenge really seems to be going well for all of you. Hope the cravings for carbs (SUGAR) are less tempting during week 2! I really like the fact that some of you are posting your daily food intake on Paleo 864 Facebook...what a great way to help each other be accountable. You guys are such a strong group and committed to helping each other succeed no matter what the mission might be.

Have a great weekend! Thanks for all of your hard work this week!

BE STRONG!
Jay and Janice

Friday January 28, 2011

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

What is CrossFit
http://www.youtube.com/watch?v=tzD9BkXGJ1M

"Tabata"

Alternating between exercises

#1
Ball slams (25-30/40-50)
Plank Hold

#2
Box jump (24/20)
Flutter kick

#3
One arm dbell press (rotate arms each round)
Mountain climbers

8 x 20 seconds on - 10 second rest

Hydrate - Stretch - Refuel

“For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand.”
- Ephesians 6:12-13

"What this power is, I cannot say. All I know is that it exists...and it becomes available only when you are in that state of mind in which you know exactly what you want...and are fully determined not to quit until you get it."
-Alexander Graham Bell

Today's off the wall fact that probably means nothing to anyone is:
The average person presses the snooze button on their alarm clock three times each morning.

BE STRONG!
Jay and Janice

Thursday January 27, 2011

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

"Rankel"

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

Burpee Pull-Up
Perform a Burpee - when you jump at the finish of the Burpee jump up to the pull up bar and complete a pull-up. This is one rep.

This is a CrossFit Hero WOD - Scale/modify weight and exercises as needed based on your strength/skill level.

Train Hard - Train Smart

“Humble yourselves before the Lord, and he will lift you up.”
- James 4:10

Your body is the baggage you must carry through life. The more excess the baggage, the shorter the trip.
-Arnold H. Glasgow

Today's off the wall fact that probably means nothing to anyone is:
Josephus Daniels (18 May 1862-15 January 1948) was appointed Secretary of the Navy by President Woodrow Wilson in 1913. Among his reforms of the Navy were inaugurating the practice of making 100 Sailors from the Fleet eligible for entrance into the Naval Academy, the introduction of women into the service, and the abolishment of the officers' wine mess. From that time on, the strongest drink aboard Navy ships could only be coffee and over the years, a cup of coffee became known as "a cup of Joe".

Day 3 of the "CF864 Paleo Challenge".....How's it going?

"Primal suggestions for people on the go"
http://www.marksdailyapple.com/primal-breakfast-suggestions-people-on-the-go/

Post your workout on CrossFit 864 Facebook and check out Paleo 864 on Facebook.

BE STRONG!
Jay and Janice

Wednesday January 26, 2011

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

Check out CrossFit 864 on Facebook

EMOM - every minute on the minute

10 minutes:
5 SDHP (115/75)
5 DU's (sub - singles x3 or 5 tuck jumps)

10 minutes:
5 Strict Press (not push press) (115/75)
5 Jumping squats

Abdominal strength: 50 weighted Abmat sit-ups (hold plate, kbell, dbell)

Train Hard - Train Smart

And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.
-Philippians 4:8

"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

Ok, here are a few more Chuck Norris fact to motivate you. You can only dream about being as bad as he is!

-Chuck Norris can hear his phone ring on silent.

-Most people hope for presents from Santa every year. Santa hopes for presents from Chuck Norris.

-Freddie Krueger has trouble sleeping because of Chuck Norris

-Chuck Norris sold his soul to the Devil. The Devil couldn't deal with it's power and gave it back along with a lifetime pass to Six-Flags.

-When Bruce Banner's angry he turns into the Hulk. When the Hulk's angry he turns into Chuck Norris.

-If it looks like chicken tastes like chicken and smells like chicken and Chuck Norris says it's beef then it's beef.

Ok thats enough Chuck for one day!

How is everyone doing after 2 full days on the Paleo Challenge? I think that it's great that some of you are posting your daily food log on Paleo 864 Facebook. This is definitely a great accountability tool. The first week of strict, clean eating will probably be the toughest and you will probably crave junk during that time. Stick with it and keep each other encouraged! Very excited to see what happens in 30 short days. Did you clean all of the junk food out of your fridge before you started or do you have to face that temptation each time you open the door?Remember ...if you cheat you only cheat yourself - just like during the WODs!

If you missed Monday or haven't done the baseline workout from Monday you need to make it up this week. Even if you are not on the Paelo Challenge we would like to see how much progress you can make (strength, speed, endurance) on your deadlift, 1 mile run, max rep CF push-ups, pull-ups in 1 minute when we do this workout again in 30 days.

BE STRONG!
Jay and Janice

Tuesday January 25, 2011

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

Post your workout on CrossFit 864 Facebook

‎4 Rounds for time:

15 Front squats (135#/95#) - No rack (start from ground)
15 Lateral hop burpees over the barbell

Abdominal Strength: 50 reps of K2E (not for time)

Lateral Hop Burpee
Complete a burpee on one side of the PVC then hop laterally (keeping ankles/feet together) landing on the other side of the PVC and complete another burpee - rotate sides after each rep until all burpees are completed for that round.

Front Squat - Bar starts on the ground. Bring the bar to the shoulders any way. Bar must remain in front of the body at all times above the clavicle and below the chin. The squat begins from a fully extended standing position and must pass through the range of motion where the crease of the hip falls below the crest of the knee, and finishes back in a full standing position hips and knees open.

Front squats are a great exercise for strength and thigh development and if done properly, can be a tremendous boost to overall lower body strength, development and flexibility. This exercise directs a great deal of focus onto the front part of the thigh, especially the vastus medalis, which is the part of the lower thigh above the knee that looks like a teardrop, the rectus femoris, or center thigh, and the hamstrings.
Tips - Keep your elbows and chest up. Abdominals tight. Do not lean forward, keep weight on your heels.

Doing Good to All
"Brothers and sisters, if someone is caught in a sin, you who live by the Spirit should restore that person gently. But watch yourselves, or you also may be tempted.”
- Galatians 6:1

“Temporary discomfort leads to permanent improvement.”

For all of those Chuck Norris fans out there:

-When Chuck Norris puts you in a headlock you have to call a locksmith to get out

-Chuck Norris runs until the treadmill gets tired

-Chuck Norris made a hole in one from the first tee of Augusta National to the eighteenth hole of Pebble Beach.

-Night time is when Chuck Norris tells the sun it's time for bed.

-Chuck Norris once roundhouse kicked a whale into 20 tons of fish-sticks to feed an entire village in Ethiopia.

-Chuck Norris is so fast he can get out of bed, turn on his light and be in bed before the light turns off.

Paleo Challenge kickoff
We had a great time Monday night getting the Paleo Challenge off to an official start and we had a good chance to share your fave recipes and sample a lot of very tasty Paleo dishes! Check out Paleo 864 on Facebook for recipes. This is also a great place to post your daily food log for a little extra accountability. Check it out. Awesome to see you guys motivating and supporting each other on this! This is a tight group of folks!

Baseline WOD
Very happy to see a lot of hard work going on and a lot of heavy weight coming off the floor during the deadlifts! A strong CrossFitter is a better CrossFitter and we are going to continue to work on strength and proper lifting techniques. I know that some of you might not be quite as motivated as others about moving heavy loads but it looked like everyone put forth a really good effort and seemed to enjoy the challenge of finding their one rep max. A lot of you were stronger than you gave yourself credit for. Bottom line is that strength work is very important to what we do. These type of workouts do not move quite as fast as the typical metcons so please be patient as we do these and enjoy the strength building process. We will do this again in 30 days to see what type of improvements you can make on your deadlift, one mile run, one minute max rep push-ups (CrossFit Games Style) and pull-ups. Log these numbers in your training journal for future reference.

Practice good form! Good form = more weight lifted and less chance of injury.

BE STRONG!
Jay and Janice

Monday January 24, 2011

Run Training - Week 13

(1) Run for 30 minutes - easy/moderate pace

(2) 8 - 200 meter runs with 30 seconds rest between each run

(3) Run 6 miles

Log your times/distance in your training journal

Train Hard - Train Smart

CrossFit 864 "30 Day Paleo Challenge 2011"

General Guidelines and Helpful Information:

The Paleo Challenge starts on Monday January 24, and ends February 24.

Kickoff – Monday at 6:45p.m - we will have a Paleo recipe swap and food tasting at the gym. Bring your favorite dish and about 10 copies of the recipe that you prepare. We look forward to trying out different dishes and sharing recipes with our fellow CrossFitters.

The challenge is intended to improve the lives of CF864 members by focusing efforts on clean eating and proper nutrition. While there is a competitive spirit to the challenge, in the end it is an individual program and is ‘for fun’. We want our members to take this seriously but not let it rule their lives. We will refer to this as the Paleo Challenge and we will select an individual winner at the end. However, we feel that everyone that commits to the Paleolithic lifestyle for 30 days will be a winner and will see significant overall improvements in their health.

Pre-Requisites for all participants:

All athletes must commit to following the Paleo Diet for 30 days and must start on January 24.

All contestants will be required to perform a baseline workout at the start and finish of the 30 day period.

All participants will be weighed, measured and photographed.

Photo – Before and after must include a front, side and back view.
In an attempt to keep all photos uniform please try to take as follows:
The person taking the photo should be approximately 5-8 feet away and taken against a white or neutral wall for the background.

Attire for photos: Males – athletic shorts, Females – shorts and sports bra top. You have two options on this (1) you can take the pictures at home and email it. (2) You can have the picture taken at the gym during one of the scheduled times. Your photo will not be public and will not be published at any time. Email photos to crossfit864@aol.com

Schedule for photo/measurements:
Monday, January 24 from 8:30a.m.–9:00a.m. and 7:00p.m.-7:30p.m.
Tuesday, January 25 from 10:00a.m.-10:15a.m. and 3:45p.m.-4:00p.m.
Wednesday, January 26 from 5:00a.m.-5:15a.m. and 8:45a.m.-9:00a.m.

Food Journals – A daily journal must be maintained for the 30 day period.
The journal will include everything that you consume on a daily basis. You must be honest on these and include everything even if you cheat. When you write down what you eat it helps you keep yourself more accountable.
Journals will be turned in on Friday of each week – we will have a tray at the gym that you can place these in. We will provide a blank food journal for you.

We hope that this will begin a lifestyle change for you and that you will see significant results even in the short 30 day challenge. The challenge is designed to be strict so that you can truly assess the benefits from a purist approach. Once the 30 day period is over you can maintain the Paleo principles and adjust it (if needed) according to your goals. We encourage you to have an accountability partner during this period to help you stay on track on a daily basis. As your CrossFit coach and friend we will be there for you as well so please let us know what we can do to help. We want to see you succeed and to get stronger, faster and leaner with an overall improvement in your heath. Hopefully the challenge will get you jump started and give you a better understanding of how to eat and how to maintain a balanced nutritional plan.

The challenge is designed to reward those who stay dedicated to maintaining healthy eating, sleep and exercise habits over the 30 day period. Remember that eating Paleo isn't a weight loss diet. The concept of Paleo is to provide your body with the optimal fuel that it was designed to run on. Eating Paleo is primarily about feeling your absolute best, mentally, physically and performing better. Looking better in your swimsuit will just be a benefit of your dedication.

There’s plenty of good food that you can eat and a lot of great recipes out there to make this challenge possible for everyone. So do your best…It is not a diet! It is a healthy approach to eating. At least give it a try and see what happens - what do you have to lose? 30 days without junk food? It is only 30 days so give it a fair chance and see what happens. You can do this! Set a goal and stick with it.

Tips to help get you started:

# 1 Check the links on the blog. We have provided some great resources and will continue to add them as we go along. Let us know if you come across any good sites that we can share.

# 2 Keep it simple and have fun.

For the next 30 days you are free to consume all of the following foods:

-animal protein (“Eat meat that once had a face and a soul” -– Robb Wolf)
-eggs
-veggies (get the bulk from non-starchy vegetables, green stuff)
-fruit
-nuts (except peanuts and cashews)
-seeds
-spices
-olive oil and coconut oil for cooking

# 3 No naked carbs - To prevent your blood sugar from spiking, keep your meals balanced and don't eat fruit without eating protein. Stay away from grains and sugar!

# 4 Accountability - Everyday for the next 30 days you will keep a record of all your meals and snacks (don't worry about writing down portions). Ask someone to be your accountability partner and at the end of every day/week you and your partner will check in with each other (i.e., share, laugh, cry and vent - not whine!)

# 5 Share you recipes on Paleo 864 Facebook. This is also a great place to post questions or share helpful info with your fellow CrossFitting Cavemen/Cavewomen.

Prior to participating in any program, activity or exercise you should seek the advice of your physician and other health-care professionals. You are responsible for your body and only you are able to determine what is best for you. We are providing this information as a guideline and it should not interfere with any instructions from your medical doctor.

Monday January 24, 2011

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

CF 864 Paleo Challenge Kicks off today! Are you in?
We will have a time for everyone that is participating to bring your favorite recipe (if you don't have one yet, check out some of the attached links - there are some great recipes out there) and to share your recipes (print out enough to pass along to others.) Please post on CF 864 Facebook if you plan on participating Monday at 6:45p.m. at the gym.

“If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you.”
- James 1:5

"The question isn't who is going to let me; it's who is going to stop me. "
-Ayn Rand

BE STRONG!
Jay and Janice

Sunday January 23, 2011

CrossFit 864 - Rest Day

Saturday January 22, 2011

CrossFit 864 WOD - 8:30a.m.

“Do not be deceived: God cannot be mocked. A man reaps what he sows. Whoever sows to please their flesh, from the flesh will reap destruction; whoever sows to please the Spirit, from the Spirit will reap eternal life.”

- Galatians 6:7-8

I think that the insane desire one has sometimes to bang and kick grumblers and peevish persons is a Divine instinct.

-Robert Hugh Benson

Merriam-Webster Definition of Peevish:

http://www.merriam-webster.com/dictionary/peevish

Today's off the wall fact that probably means nothing to anyone is: On this day in history January 22, 1984 - Apple introduced the Macintosh during the third quarter of Super Bowl XVIII.

Check us out at CrossFit 864 Facebook

"Paleo Challenge"

Please get signed up on the board in gym or on CF 864 Facebook if you plan on participating in the "CrossFit864 30 Day Paleo Challenge" and please sign up for Monday nights kickoff which will be after the last WOD. Please join us and lets make this a good time - we will have a recipe swap and a chance for you to bring your favorite Paleo recipe for your fellow CrossFitters to sample. Bring enough copies of your favorite recipes to share and your fave dish. This will be a very laid back time so come as you are and keep it simple. We have posted some good links on the blog so check them out and see how creative you can be with some of the recipes. Even if you are not doing the challenge you can still make a Paleo dish and hang out with us...be part of your CrossFit 864 community!

Guidelines for the challenge will be posted by Sunday.

Thanks for another great week of CrossFitting together!

BE STRONG!

Jay and Janice

Friday January 21, 2011

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

amrap - 20 minutes

7 Supine ring pull-ups

9 Box jumps (24/20)

11 GHD Back extensions

Bear Crawl - one length of gym each round

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.” - James 1:2-3

"Each Warrior wants to leave the mark of his will, his signature, on important acts he touches. This is not the voice of ego but of the human spirit, rising up and declaring that it has something to contribute to the solution of the hardest problems, no matter how vexing!” -Pat Riley

Today's off the wall fact that probably means nothing to anyone is:
On this day in history Jan 21, 1979 The Pittsburgh Steelers became the first team to win three Super Bowls as they defeated the Dallas Cowboys 35-31 in Super Bowl 13.


Are Americans Wusses or Just Fond of Trash Talk? (Wall Street Journal)
http://online.wsj.com/article/SB10001424052748703808704576061931478655322.html?KEYWORDS=wusses

The New Age Cavemen and the City (The New York Times)

http://www.nytimes.com/2010/01/10/fashion/10caveman.html?_r=1

BE STRONG!

Jay and Janice

Thursday January 20, 2011

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

See movement standards below before you do this WOD.

If you have not read the blog from yesterday please take a minute to check it out. Lot of info in there ranging from Paleo to integrity in your workouts.

Please arrive on time so that we can get the warm up started as a group and start the workout on time. If you arrive after a workout has started or show up in the middle of a workout please wait until the next scheduled group kicks off. This will help us maintain some structure and will help us not have 2 or 3 separate WODs going at one time. Thanks for your understanding.

Group warm up / range of motion

WOD for time:

30 Body weight back squats (use your body weight # on bar)
Run 800 meters
30 Burpees
Run 800 meters
30 Wall ball shots (18-20/12-14)

Squat below parallel - All of you can, but you dont! Why, because it's harder and it hurts. Partial squats are no good and they are not a true test of your squat strength. Do you have a hard time squatting to proper depth? Do you spend any time at all working on your range of motion? Get low today and squat deep! Dont even count the partial ones as reps. Want to do it the right way or the easy way just to check it off and say that you did it?

Movement standard:
Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

Stay off of your toes when squatting. Butt back and weight on the heels.

Stretch - Hydrate - Mobility work - Refuel
Grab a band and stretch those tight hamstrings

Here are a couple reasons why squatting below parallel is so good. Taken from an article on BodyBuilding.com

It is the most primitive movement pattern known to man; our ancestors used to perform many daily functions (i.e. harvesting, gathering, hunting, cooking, eating, etc.) in a full squat position.

Also, in case anyone hasn’t noticed, we spend 40 weeks in the fetal position (which is basically a full squat) prior to entering this world – do we come out with bad knees?

We should strive to train in full ROM for each and every exercise. The squat is no exception

Every exercise produces stress around a joint – the body then adapts to this stress

Contraction of the quadriceps, the hamstrings, and the gastrocnemius maintains integrity around the knee joint

Think about it, if you constantly trained in a limited ROM, the likelihood of injury increases if one day you happen to squat beyond your trained ROM

Partial squats performed on a regular basis will decrease flexibility

There is a low incidence of lower back pain and knee injury in Aboriginal and Oriental societies which perform full squats on a regular basis.

“So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.”
- Matthew 7:12

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

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 20, 1981 – Twenty minutes after Ronald Reagan is inaugurated, at age 69 the oldest man ever to be inaugurated as U.S. President, Iran releases 52 American hostages. It is the first Presidential inauguration to be held at the west front of the Capitol.

The Paleo Table: Making a week’s worth of meals in advance
http://robbwolf.com/2011/01/16/pre-cooking-paleo-diet-food/

BE STRONG!
Jay and Janice

Wednesday January 19, 2011

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

Please arrive on time so that we can get everyone started as group. If you arrive after a workout has started please wait until the next scheduled group kicks off. This will help us maintain some structure and will help us not have 2 or 3 separate WODs going at one time. Thanks for your understanding.

Group warm-up / Range of motion / Review of the workout

5 Rounds of:

5 Ground to Overhead (135/75)
7 Strict Pull-ups (dead hang - no kip)
9 GHD Sit-ups
21 DU's (double unders) or 3x singles

If you put your name up as Rx'd this is what we want to see.

Every single rep completed. It might be a good idea to count them out loud like you were in boot camp! 1-2-3-4-5.....Not 1-2-3-9-10 done...If you lose count the next number is always ONE, not 99. Lets keep it legit guys and keep the integrity in what we do! Remember as I say quite often...First or dead stinking last - did you do your best and give it 100%? Thats all that matters. That is what will impress others more than anything. OK, enough said...you get the point. Any questions?

Movement Standards:
Strict 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 is acceptable for this workout. This is for every rep - not just a few of them.

Ground to Overhead - From the ground bring the bar to full extension (arms locked out) with the bar overhead. Knees, hips, shoulders, and elbows locked out completely on each rep then back to the ground on each rep. The press does not have to be a strict press - you can push press.

Stretch - Hydrate - Mobility Work - Refuel

“No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.”
- 1 Corinthians 10:13

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 18, 1992 Nature Boy Ric Flair becomes WWF champ at Royal Rumble.

Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar, and fat.
-Alex Levine

Glad to see so many of you turn out for the nutrition seminar on Tuesday night! That tells me that you have an interest in a very important part of your overall health. Yes, what you choose to put into your body plays a very important role in many ways and the consequences of poor eating habits are going to catch up with you at some point in your life. For those that think a workout will balance out poor eating habits...sorry but it doesn't work that way. I really hate to see some of you work so hard day after day during the WODs and then fill you body with absolute trash (sugars, excessive amounts of carbs, etc.) You are missing out of some the benefits of your hard work.

If you have ever asked the following question then the attached article is for you.

Why can some people eat anything they want and never gain a pound?

http://www.marksdailyapple.com/why-can-some-people-eat-anything-they-want-and-never-gain-a-pound/

"The doctor of the future will give no medicine, but instead will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."
-Thomas Edison

A "Big Thanks" to Dr. Jay Montgomery for taking time out of his schedule to share his knowledge of how different foods affect our body and to help everyone understand the long term health issues associated with poor eating habits. A lot of great information was passed along. Thanks!

The "CF864 Paleo Challenge" will kick off on Monday January 24, 2011. This week will allow those of you that choose to participate a chance to stock up your fridge and cabinets with good quality food and to get rid of the junk in there before Monday as recommended on Tuesday night. We will post the guidelines and rules by the end of this week. Are you in?

Question of the day: What will be the hardest thing to give up if you decide to take the challenge and go 100% Paleo? What reason (EXCUSE) are you using not to give it a try? Post your thoughts on CrossFit 864 Facebook. I want to hear from you on this one...show a little team participation and let us know what you think.

Paleo recipe swap / Paleo sampler platter
On Monday after the last WOD (approx 6:45-7:00p.m.) we will have a Paleo kickoff / recipe swap at the gym. If you would like to participate please sign up and bring your favorite Paleo dish for others to sample. It is important for everyone to sign up on the board at the gym so that everyone knows what each other will bring and we don't have a lot of the same things. This will be fun and a great time for everyone to get together.

We appreciate all of you and we are very motivated by the hard work that we see so many of you turning out every single day! Proud to be part of the CF864 family!

BE STRONG!
Jay and Janice

Tuesday January 18, 2011

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

Reminder - Nutrition Seminar tonight at 6:00p.m. so there will not be a 6:15p.m. WOD

21-15-9 reps of:

SDHP (95/65)
T2B (toes to bar)
Farmers Walk

If 95 pounds is light for your strength level - increase the weight or scale/modify down based on your strength.

One Farmers walk between each round (AHAP) starting at the front of gym to the back and return to front = 1

AHAP = as heavy as possible / Kbells, Dbells or farmers walk handles - Just go HEAVY!

Abdominal strength after WOD (not for time) 150 Abmat sit-ups

Hydrate - Stretch - Mobility Work - Refuel (Eat!)

“Do everything without grumbling or arguing, so that you may become blameless and pure, “children of God without fault in a warped and crooked generation.” Then you will shine among them like stars in the sky as you hold firmly to the word of life. And then I will be able to boast on the day of Christ that I did not run or labor in vain.”
- Philippians 2:14-16

Adversity causes some men to break, and others to break records.
-Unknown

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 18, 1964 Plans for World Trade Center announced (New York City)

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Monday January 17, 2011

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

Group warm-up / range of motion work

"300"

25 Pull-ups

50 Deadlift - 135#

50 Push-ups

50 Box Jumps - 24" box

50 Floor Wiper -135 pounds (one-count)

50 KB Clean and Press -16kg (35 pounds) KB must touch floor between reps

25 Pull-ups

"300" reps

Floor wiper - "Lie on the floor holding a bar loaded with 135-pounds straight overhead keeping your legs straight, touch your feet to one plate, lowers them to the floor in the center, and then raises them up to touch the other plate." Legs stay straight through the entire movement. Each time you touch a plate counts as a rep.

“So I say, walk by the Spirit, and you will not gratify the desires of the flesh.” - Galatians 5:16

"How am I to know what I can achieve if I quit?" - Jason Bishop

Today's off the wall fact that probably means nothing to anyone is: On this day in history January 17,1950 The Great Brink's Robbery was an armed robbery of the Brinks Building at the corner of Prince St. and Commercial St. in the North End of Boston, Massachusetts, USA, on January 17, 1950. Today the building is a parking garage located at 600 Commercial Street.
The robbery resulted in the theft of $1,218,211.29 in cash, and $1,557,183.83 in checks, money orders, and other securities. At the time, it was the largest robbery in the history of the United States. Skillfully executed with only a bare minimum of clues left at the crime scene, the robbery was billed as "the crime of the century". The robbery was the work of an eleven-member gang, all of whom were later arrested.

Nutrition Workshop/Lecture - Tuesday at 6:00p.m. (No 6:15p.m. WOD this week)This is the last notice - Please let us know if you are coming so that we can be prepared. Go on the CF864 Facebook page to the original posting and reply...I see that several of you have responded. Thanks! Also, bring some type of chair unless you want to sit on a jump box.

Spend some time this week researching Paleo recipes. We are working on the plans for the next "CrossFit 864 Paleo Challenge" coming up real soon. If you plan on participating you must attend the Paleo seminar on Tuesday - this will be one of the requirements. We are going to follow stricter guidelines than we had on the previous challenge. Why, because we want to see some serious results from all of you. If it were easy everyone would be doing it...right? Would you love it as much if it were easy? I don't think so.

http://www.livingpaleo.com/

Run Training - Week 12

(1) Run for 90 minutes - easy pace (document distance in your training journal)


(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint - Not a jog. Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!


(3) Run 8 miles

Check us out on Facebook.

BE STRONG!
Jay and Janice

Saturday January 15, 2011

CrossFit 864 - WOD 8:30a.m.

Check out CrossFit 864 on Facebook

“Whoever claims to love God yet hates a brother or sister is a liar. For whoever does not love their brother and sister, whom they have seen, cannot love God, whom they have not seen. And he has given us this command: Anyone who loves God must also love their brother and sister.”
-1 John 4:20-21

Success in any sport, and I suppose in life itself, is all about confidence; recognize your limitations by all means,but work away at trying to push them further back all the time. It is unbelievable what can be achieved if you only try. Aim for the impossible. Failure is always easiest to bear when you know in yourself that you have given your best, and maybe a little extra.
-Nadia Comaneci

Today's off the wall fact that probably means nothing to anyone is:On this day in history January 14, 1967 – The first Super Bowl is played in Los Angeles. The Green Bay Packers defeat the Kansas City Chiefs 35-10.

Hope that you have had a great week. Its nice to see the snow finally melting away. If you got off track just a little this week because of the weather it's time to take a deep breath, regroup and get ready to hammer it hard! You can hop back in right where you left off. Lets do it together...you have a lot of support around you, take advantage of it!

BE STRONG!
Jay and Janice

Friday January 14, 2011

CrossFit 864 WOD

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

Warm up - Mobility Work

EMOM - 15 minutes

RX'd
3 Thrusters (no rack - bar comes from the floor)
3 Dead hang Pull-ups (strict-no kip)

Load = 95/65
EMOM = every minute on the minute

Abdominal strength: "Tabata"
Alternating between the following exercises:
-Plank hold
-Flutter kicks

Modify/scale as needed depending on your strength level.

Train Hard - Train Smart

“that God was reconciling the world to himself in Christ, not counting people’s sins against them. And he has committed to us the message of reconciliation. We are therefore Christ’s ambassadors, as though God were making his appeal through us. We implore you on Christ’s behalf: Be reconciled to God.”
- 2 Corinthians 5:19-20

You have to learn how to get comfortable with being uncomfortable.
-Lou Piniella

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 14, 1943 - U.S. President Franklin D. Roosevelt became the first U.S. President to fly in an airplane while in office. He flew from Miami, FL, to French Morocco where he met with British Prime Minister Winston Churchill to discuss World War II.

Nutrition Workshop/Lecture - Tuesday January 18 at 6:00p.m. - If you plan on attending please go to the original posting on CrossFit 864 Facebook and let us know. Just want to make sure that everyone that originally responded will still be able to make it. We need a count so that we will have enough material for everyone.

Thanks!

BE STRONG!
Jay and Janice

Thursday January 13, 2011

CrossFit 864 WOD


Thursdays schedule - 4:15p.m./5:15p.m./6:15p.m. (No a.m. WODs)


Friday - this week only we will have a 9:00a.m. (since we have missed a few days) and afternoon workouts on a normal schedule.


"Christina"

On Wednesday we joined Crossfit Northwest Tucson in their memorial workout. The following post is from Crossfit Northwest Tucson's web page.

Today we honor those killed and wounded in last Saturday's assassination attempt on Rep. Gabrielle Giffords. 20 people in all were shot, 6 have died and the youngest was nine years old. We name this Memorial WOD after Christina Green, the youngest of those killed. Although we name this WOD after Christina, we in no way will only be thinking about her. The names of the five others slain are: Gabe Zimmerman, 30, U.S. District Judge John Roll, 63, Dorwin Stoddard, 76, Dorothy Morris, 76, Phyillis Schneck, 79. We thank everyone who will do this WOD with us today. Please bring in a donation for the victims' families when you show up at the gym.


"Christina"

As many rounds as possible in 20 minutes of:
9 Pull-ups
9 Squat cleans, 135/95 pounds
9 Kettlebell swings, 2/1.5 pood
9 Toes to bars
9 Push press, 135/95 pounds
9 Burpees
Record rounds and reps completed.


This Day!
There are few words to describe how we feel today. CrossFit Northwest Tucson is saddened and wants to put out there that everyone involved today is in our thoughts and prayers. This tragedy hit close to home. I mean close, Ina and Oracle is a stones throw from our house and the school our children go to. A young child was killed today as well. At this time, while I write this, it is unknown who he or she is. Being so close to our neighborhood, it could be someone our children knew. We as a community are all affected by this, we as Tucsonans are not used to this, we as Americans should be outraged anytime someone tries to force their agenda upon us.


CrossFit has a great tradition, honoring those who have fallen. Americans, usually in service to their country or city, who have tragically died in the line of duty. Today the heroes were American people, going about their business supporting the American Way, Free Speech. They may have been grocery shopping, going to get medication, or buying flowers for a loved one. However, they ended up in the middle of this event, an event none of us worry about, until now. I feel we should honor all of them, for they were not paid for volunteering to be put on the fence, in harms way, they were doing what we all do daily. Living in a free society.


The only way I know how to honor the sacrifice of heroes is to suffer through a WOD designed for them, to remind me that they died, and would give anything to fight through this WOD, to hold their loved ones again. I know the pain I feel during a hero WOD is only temporary. This week CrossFit Northwest Tucson will honor today's victims with a Hero WOD. We will also ask all who partake in this WOD to make a donation. This donation will be given to the fund that emerges out of this. I plan to program it on Wednesday, so please try and make it to the gym on this day. If this day is not normally on your schedule or is a day that puts you over your normal amount of days, it doesn't matter show up, if you can, try to reschedule anything that may conflict with the gym's hours. The Tucson area CrossFit affiliates are also planning a 5k type event to raise money for this fund. Once all the details have been ironed out we will inform everyone of when and where and if we can, we will close shop that day and the 5k will be the WOD. We hope to have a huge team running in that event. If you know or have access to any corporation that would like to sponsor such an event, please seek them out and ask. All of you are special people and I know we can all band together to get this accomplished.


One more thing, hold your family close to your heart tonight.


“So in Christ Jesus you are all children of God through faith, for all of you who were baptized into Christ have clothed yourselves with Christ. There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.”
- Galatians 3:26-28


The bottom line is you can't be afraid to fail.
-Jerry Colangelo


Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 13, 1979 YMCA files libel suit against Village People's YMCA song


Todays WOD


10 Rounds for time of:
7 Box jumps (20/24)
7 Ball slams (25-30/40-50)
7 Push-ups (CF Style - release hands from the deck)


Hydrate - Stretch - Mobility Work - Refuel


Post your time on CrossFit 864 Facebook


Great job to all of you that were able to make the Wednesday afternoon WOD! We were glad to be back in the box after being snowed out for a few days. You guys were really getting some work done and getting it done to show honor and respect! Proud of you!


BE STRONG!
Jay and Janice

Wednesday January 12, 2011

CrossFit 864

OK, guys and girls it sounds like the forecast for Wednesday morning indicates the temperature will stay below the freezing point and all of the snow, slush, whatever will be frozen on the roadways making it unsafe for travel on Wednesday morning. We have tried to do our part by not getting in the car since this stuff started so that we would not add to the problem and there was no real reason to drive. We had a lot of fun trekking around the neighborhood with our boys on foot. All of the officials that are out working and monitoring the conditions requested that everyone stay off the road unless it is an emergency so we felt that getting in the gym is important but not an emergency (even though it's real close to one.) Nobody misses being in the gym like we do so we are feeling your pain.

We will close Wednesday a.m. and will open at 5:30p.m. for one afternoon WOD - we will start warming up at 5:30 and spend approximately 15 minutes warming up and get the workout started as a group. We hope that we can get things going again on Thursday but will have to monitor the road conditions as it gets closer. We have missed being in the box the last few days and miss seeing all of you! Hope that you can make it in today. Let us know on CF864 Facebook if you plan on making it.

From: South Carolina Highway Patrol website - Driving in winter weather
http://www.schp.org/WinterDriving%20Tips2010.pdf

http://www.facebook.com/SCEMD?v=wall

“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep. I have other sheep that are not of this sheep pen. I must bring them also. They too will listen to my voice, and there shall be one flock and one shepherd. The reason my Father loves me is that I lay down my life—only to take it up again. No one takes it from me, but I lay it down of my own accord. I have authority to lay it down and authority to take it up again. This command I received from my Father.”
-John 10:14-18

Build your weakness until they become your strengths.
-Knute Rockne

Born on March 4, 1888 in Voss, Norway, Knute Kenneth Rockne is highly regarded as college football's greatest head coach. To this day, no head coach in the history of the game has had the same success as Rockne.

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 12, 1966 - "Batman" debuted on ABC-TV. Adam West starred as Batman and Burt Ward was the Bat-Boy, Robin. Pow! Zork! Crunch! Holy hot cakes, Batman!

On this day in history January 12, 1773 - The first public museum was organized in Charleston, South Carolina.

We did a home WOD on Tuesday night (everyone joined in - Willis and Sims hit it with us) it was really fun! We turned the den into a gym full of push-ups, sit-ups, planks and bear crawls. After we worked up a sweat we baked up a batch of "Paleo Double Chunk Cookies" and they were really awesome! Check out the recipe below.
http://www.health-bent.com/treats/paleo-chocolate-chunk-cookies

Did you see where the nutrition lecture was rescheduled for next Tuesday? Please go to the original posting on Facebook and reply if you will be able to make it then.

Thanks!

Drive Safe!

BE STRONG!
Jay and Janice

Tuesday January 11, 2011

CrossFit 864 - Update

Ok, we are hearing from some of you that are doing the at home WOD that we posted and you want another one to get you through the day. Here are a few options that require no equipment and very little space. Mix and match them - have fun! Post the ones that you do on CrossFit 864 Facebook.

Hope that you are getting a little extra rest (if you are not working because of the weather) and hope that you are enjoying getting out in the snow and acting like a kid!

“When hard pressed, I cried to the LORD; he brought me into a spacious place. The LORD is with me; I will not be afraid. What can mere mortals do to me?”
- Psalm 118:5-6

Getting started
Spend some time doing the Samson Stretch before you get started 3 x 20 seconds each side.
Find a wall and work on your handstand hold - try for 3 x max time in hold position.
Hip bridge - 3 x 10 after you get stretched out - really push hips toward ceiling for a good stretch/squeeze glutes at top.

Option #1
5 Rounds of:
-Plank hold - 1 minute
-30 Mountain climbers - straight count
-15 Squats (deep) on the last rep of each round - hold the bottom position of the squat for 30 seconds and work on getting lower each round.
-30 Jumping jacks (with a clap at the top of each rep)

Option#2
AMRAP - 15 minutes
5 Burpees
10 Walking lunges (knee touches floor each rep)
15 Sit-ups

Option#3
10 Rounds of:
30 seconds of jumping squats (count your total squat reps completed)
30 seconds of rest.

Option#4
Complete the following for time (complete all before moving to next exercise)
100 push-ups
100 sit-ups
100 squats
If you have really been downing some junk food over last few days then you might want to hit 2 rounds of this one. Yea, baby!

Option#5
Challenge yourself on the following:
2 minute Max rep push-ups
1 minute rest
2 minute Max rep sit-ups
1 minute rest
2 minute Max rep squats
Count and post reps for each exercise.

Option#6
10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.

Talk to me! Let us hear what you are up to.

BE STRONG!
Jay and Janice

Tuesday January 11, 2011

CrossFit 864 - We will be closed on Tuesday

We will open on Wednesday if the roadways are safe for travel.

“But just as he who called you is holy, so be holy in all you do; for it is written: “Be holy, because I am holy.”

- 1 Peter 1:15-16

I firmly believe that the only disability in life is a bad attitude.

-Scott Hamilton

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

On this day in history January 11, 1964 - U.S. Surgeon General Luther Terry released a report that said that smoking cigarettes was a definite health hazard.

How did you spend your day? Did you enjoy getting out in the snow?

BE STRONG!
Jay and Janice

Monday January 10, 2010

"Gunny getting a snow run in"


CrossFit 864 - No WOD in the box today

We will keep you posted on Tuesdays schedule. Check the CrossFit 864 Facebook page.
Stay off the road and stay safe so that you will be ready to hit it hard when the snow melts.

BE STRONG!
Jay and Janice

Monday January 10, 2011

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

According to weather reports we feel that is safe to assume that we are going to wake up to some pretty nasty roads on Monday so we will be closed for the 9:00a.m. workout (if it does not snow we will be open at 9:00) and will base the afternoon according to road conditions at that time.

"My own personal rant"
I realize that we are all big boys and girls and we have to make our own decisions but please consider the following when you do so. If the roads are covered in snow/ice PLEASE don't get out on the road unless you HAVE to! And that does not include so the kids can see how pretty it is. Speaking from past experience as a State Trooper ...the guys working the road will have more than enough to do without having to respond to wreck scenes of motorist that do not have to be out on the road. Four wheel drive just means that you slide off of the roadway or into another car with all four tires spinning - not good! Stay home and make a snowman.
Just my personal service announcement for the day. Have fun and be safe!
A BIG thank you to all of the law enforcement, emergency personnel, DOT personnel, etc. that are already out working and doing their best to keep everyone safe.

“Do not store up for yourselves treasures on earth, where moths and vermin destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moths and vermin do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.”
- Matthew 6:19-21

Competitive toughness is an acquired skill and not an inherited gift.
-Chris Evert

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 10, 2000 - It was announced that Time-Warner had agreed to buy America On-line (AOL). It was the largest-ever corporate merger priced at $162 billion. The Federal Trade Commission (FTC) approved the deal on December 14, 2000

At Home WOD
For time - 10 rounds of:
10 squats
10 push-ups (CF Style)
10 sit-ups

If you do this one post your time on CrossFit 864 Facebook

Before you get started spend some time in the squat stretch. This is a great chance to work on getting deeper on your squats. Some of you really need to spend time doing serious mobility/flexibility work. Improving in these areas will benefit you in many ways - more than just your squat.

If we are able to get in the box we will have a WOD posted there.

Run Training - Week 11

(1) Run 10k - moderate pace (not a jog but not a race pace)

(2) 6 x 400 meters with 2 minute rest between each run.
Make a strong effort to keep your time on the 400's within 5 seconds of each other.

(3) Run 7 miles

BE STRONG!
Jay and Janice

Sunday January 9, 2011

CrossFit 864 - Rest Day

Have a great Sunday! Hope that you get plenty of family time and a little extra rest to get you ready for a new week of WOD's starting Monday. Ya'll really hit it hard and hammered through some ones last week! Proud to be part of such a motivated and dedicated group of athletes!

Seek good, not evil, that you may live. Then the LORD God Almighty will be with you, just as you say he is. Hate evil, love good; maintain justice in the courts. Perhaps the LORD God Almighty will have mercy on the remnant of Joseph.
-Amos 5:14-15

BE STRONG!

Jay and Janice

Saturday January 8, 2011

CrossFit 864 WOD - 8:30a.m.

Nutrition Workshop/Lecture at CrossFit 864 - Tuesday, January 11, 2011 at 6:00p.m. We will not have a 6:15p.m. WOD on Tuesday. Sign up on Facebook. We need a count so please let us know asap.

Follow CrossFit 864 on Facebook

“Follow God’s example, therefore, as dearly loved children and walk in the way of love, just as Christ loved us and gave himself up for us as a fragrant offering and sacrifice to God.”
- Ephesians 5:1-2

Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person
-Albert Einstein

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 8, 1992 George Bush gets ill and vomits on Japanese prime minister's lap.

It has been a great week at CrossFit 864 with a lot of dedicated guys and girls doing hard work!
Lets hit it hard Saturday morning and get lots of rest on Sunday so that we can hit hard again starting Monday morning.

BE STRONG!
Jay and Janice

Friday January 7, 2011

" 864 Flashback"

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

Check us out at CrossFit 864 Facebook. Post your WOD scores.

Nutrition Workshop/Lecture at CrossFit 864 - Tuesday, January 11, 2011 at 6:00p.m. We will not have a 6:15p.m. WOD on Tuesday. Sign up on Facebook. We need a count so please let us know asap.

Warm-up / Mobility Work / Skill Work

AMRAP - 20 minutes

5 Deadlift (275/155)

10 Ring Push-ups

5 Strict Pull-ups (Dead hang / No kip)

Hydrate - Stretch - Mobility Work - Refuel (Eat!)

Question of the day: what do you have for your post WOD meal? Lets hear from you.

Therefore, with minds that are alert and fully sober, set your hope on the grace to be brought to you when Jesus Christ is revealed at his coming.”

- 1 Peter 1:13

"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."

Cheating is cheating no matter how small - you might justify it in your own mind but it's still cheating.

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

On this day in history January 7, 1990

Lynn Jennings runs world record 5K indoor at 15:22.64

On this day in history January7, 1927

Harlem Globetrotters play 1st game (Hinckley, Ill)

How is your run training going?

BE STRONG!
Jay and Janice

Thursday January 6, 2011

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

Warm-up / Mobility Work / Skill Work (OH Squat with PVC)

Complete the following for time:

20 SDHP - 2 Burpees with Lateral Hop over the Barbell
18 SDHP - 4 Burpees
16 SDHP - 6 Burpees
14 SDHP - 8 Burpees
12 SDHP - 10 Burpees
10 SDHP- 12 Burpees
8 SDHP - 14 Burpees
6 SDHP - 16 Burpees
4 SDHP - 18 Burpees
2 SDHP - 20 Burpees

After you complete the designated number of SDHP you will complete a burpee on one side of the bar that you are using then hop laterally (keeping ankles/feet together) to the other side of the bar and complete another burpee - rotate sides after each rep until all burpees are completed for that round.

Rx'd Load = 95/65
You need to base the amount of weight that you use according to your strength level. Do not sacrifice good form in an attempt to use the Rx'd weight if it is too heavy. Proper form is far more important and helps keep you injury free.

Hydrate - Stretch - Mobility Work - Refuel

“Wash and make yourselves clean. Take your evil deeds out of my sight; stop doing wrong. Learn to do right; seek justice. Defend the oppressed. Take up the cause of the fatherless; plead the case of the widow.”
- Isaiah 1:16-17

Mental toughness is many things. It is humility because it behooves all of us to remember that simplicity is the sign of greatness and meekness is the sign of true strength. Mental toughness is spartanism with qualities of sacrifice, self-denial, dedication. It is fearlessness, and it is love.
-Vince Lombardi

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 6, 1976 Ted Turner purchases Atlanta Braves for reported $12 million.

Hope that you are having a good week and everyone is back in the groove and getting things done in 2011.

How much will you give today? 100%, 80%, 50%?

How can we put others needs before our own today?

Post your time on CrossFit 864 Facebook. Thank you very much to the ones of you that do this on a daily basis. Be part of the CF 864 community!

BE STRONG!
Jay and Janice

Wednesday January 5, 2011

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


Nutrition Workshop/Lecture at CrossFit 864 - Tuesday, January 11, 2011 at 6:00p.m. We will not have a 6:15p.m. WOD on Tuesday.

It's time to get off the grains!
Many of you have told us how you really benefited from the accountability that came along with the last "Paleo Challenge" so we are going to kick it off again very soon! We are going to do it a little different this time and I think we are going to see amazing results. If you are not doing Paleo now then it will really benefit you to spend some time doing a little research and talking with the guys/girls in the box about some of the things that have helped them. I know that many of you are really doing great on your eating, especially with the start of the new year. This will be a real good chance to help keep each other accountable and motivate each other. Start stocking up on Paleo at the grocery store now. We will provide some handouts, etc on Tuesday so we will need a headcount as soon as possible in order to be able to provide material for everyone attending. Bring a note pad. Please respond on CF864 Facebook.


Great to see so many of you show up on Tuesday to take on "Curtis P"...I am very aware that many of you really hate Old Curtis but you showed up anyway ready to do battle and that's what it's all about. Me and Curtis had a little battle of our own and both of us were trying to make the other "TAP OUT" ...That's CrossFit! Now, on to the next battle. Remember "The only easy day was yesterday"

Keep up with your fellow CrossFitters on CrossFit 864 Facebook.

Warm-up / Range of Motion-Mobility Work

Not for time - before WOD: 40 DU's (double unders) singles x3

5 rounds for time:

1 minute plank hold
10 Floor Press w/Dbell or Kbell
(select weight based on strength level - make it a challenge)
20 Abmat Sit-ups
10 Ball Slams (25-30/40-50)

FORM - FROM

Hydrate - Stretch - Mobility Work - Refuel (EAT!)

“He has shown you, O mortal, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”
- Micah 6:8

“Training should hurt, but never injure…if there is no pain, there is no fear…if there is no fear, then you’re not really training.”
- T. Blauer

Today's off the wall fact that probably means nothing to anyone is:
On this day January 5, 1920 Boston Red Sox sell Babe Ruth to New York Yankees

How has the first week of 2011 been for you so far? There has been a lot of energy in the box the last couple of days. I seeing some faces that we were missing the last few weeks of 2010 - glad to have you back! You create such a positive environment when you take the time to motivate and encourage each other to be strong and never give up during some these challenging workouts. Remeber this is your CrossFit so be proud of the hard work that you do!

BE STRONG!
Jay and Janice

Tuesday January 4, 2011

CrossFit 864 "No Whining Zone"
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Will we see you in the box today?

Get motivated!

Post your workout on CrossFit 864 Facebook.

If you didn't see Mondays blog (1-3-2011) regarding warming up before WODs, children in gym, goals for 2011, etc. please check it out. Thanks.

Warm-up / Range of Motion Drills - Spend enough time getting your body prepared for the workout. Do not rush it and do not get started until you spend some time getting ready. We do not want to see you get injured as a result of poor preparation.

Train Hard - Train Smart

3 x Max rep pull-ups
Complete as many pull-ups as possible without coming off the bar. Rest as needed between the 3 sets. Any grip is acceptable, kipping or dead hang - your choice. Go hard! Hang on, work that grip strength and mental toughness that allows you to hang on past the pain.

Movement Standards:
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.

then -

50 Reps for time:

"Curtis P"

1 Rep = 1 Clean, 1 lunge right, 1 lunge left, 1 push press

Load - 43kg / 29kg = 95/65 pounds

Post WOD:
Hydrate - Stretch - Mobility Work - Refuel
How much of this will you do after the workout or will you race out the back door after the last rep is completed? This is important and beneficial to your body in many ways so take a few minutes today.

“For the grace of God has appeared that offers salvation to all people. It teaches us to say “No” to ungodliness and worldly passions, and to live self-controlled, upright and godly lives in this present age,”
- Titus 2:11-12

The doors we open and close each day decide the lives we live.
-Flora Whittemore

Today's off the wall fact that probably means nothing to anyone is:
On this day in history January 4, 1887
Thomas Stevens is 1st man to bicycle around the world.

We kicked the new year off in the box in a really strong way today. Hooyah!

If you are planning on running the CrossFit Half Marathon please go to www.sportoften or pick up a registration form at the gym and get signed up as soon as possible.

BE STRONG!
Jay and Janice

Monday January 3, 2011

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

Reminder - Monthly dues by January 3rd.
Thanks for your consideration!

"Happy 2011"

Please help us keep the groups running according to the schedule above. We ask that everyone arrive in time to get warmed up and get started with the group. I know that some of you run in do not spend much time warming up and seemed rushed to get started. There is always a warm up posted on the whiteboard - do this one or you can do this is conjunction with some of your own mobility drills but whatever you do spend 10-15 minutes minimum getting prepared. We do not want anyone one to get injured as a result of CrossFit training. Spend time working on a skill or a weak area (we all have them) while you are warming up (double unders, overhead squats, handstand push-ups, unassisted pull-ups, squat therapy - getting down to proper depth for a legitimate squat, the list goes on.) We want everyone to work hard and see amazing results from the efforts that you put into your training. We will not allow anyone to jump into a WOD without a proper warm up, we care that much about you and we feel responsible if we allow you to practice bad training habits.

Parents - please help us out! We ask that all children stay in the designated area at all times. For the children's safety we ask that you never allow your child on any equipment before, during or after the workouts for any reason. We love children and we want our boys with us everywhere we go so we feel that being able to bring your children with you is great. However, we are busy enough trying to keep up with our boys and cannot be responsible for other children or their actions. I am not aware of any gym/training facility that allows children in the workout area so we greatly appreciate your help with this matter. Thanks for your understanding.

Goals? Do you have a goal(s) for the new year? If you have not set a goal how will you gauge your progress? I am not just talking about your fitness goals, what about the other things in your life? The priorities.

Lord, you have been our dwelling place throughout all generations. Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. You turn people back to dust, saying, “Return to dust, you mortals.” A thousand years in your sight are like a day that has just gone by, or like a watch in the night. Yet you sweep people away in the sleep of death—they are like the new grass of the morning: In the morning it springs up new, but by evening it is dry and withered. We are consumed by your anger and terrified by your indignation. You have set our iniquities before you, our secret sins in the light of your presence. All our days pass away under your wrath; we finish our years with a moan. Our days may come to seventy years, or eighty, if our strength endures; yet the best of them are but trouble and sorrow, for they quickly pass, and we fly away. If only we knew the power of your anger! Your wrath is as great as the fear that is your due. Teach us to number our days, that we may gain a heart of wisdom. Relent, LORD! How long will it be? Have compassion on your servants. Satisfy us in the morning with your unfailing love, that we may sing for joy and be glad all our days.
-Psalm 90:1-14

Today's WOD

Warm up / Mobility Work

For time:

Run 1 mile
3 rounds (AFAP)
50 Push-ups
50 Squats
Run 1 mile

Challenge WOD - for the "Beast" in the box wear your weighted vest (at least 20 pounds)

Rx'D=
Push-ups are CF style - release hands from floor on each rep.
Squats - all reps must be to proper depth. Grab a ball and touch it at the bottom of your squat.
AFAP - as fast as possible

Remember if you lose count of your reps during a WOD the next number is always one! Lets keep it real - If you can post a time that's as fast as some of the "Firebreathers" at the CrossFit Games then we are going to sponsor your trip to California to represent us at the 2011 Games!

Check out the long sleeve CF864 t-shirts at the gym. Hoodies coming this week.

Run Training - Week 10

(1) 6 mile run

(2) 6 x 3 minute intervals (moderate to fast pace)
Rest one minute between intervals 1, 3 and 5
Rest 3 minutes between intervals 2 and 4

(3) Run 10 miles

Post your time on CrossFit 864 Facebook. Get connected with the CrossFit864 community by sharing your times, comments, thoughts, etc.

Lets kick this year off strong. Don't skip today just because you think it looks too hard because tomorrow might be worse!

Dont wish it were easier, wish you were better.

BE STRONG!
Jay and Janice