CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by March 2. Thanks for your consideration.
WOD for time 21-18-15-12-9 reps of:
SDHP (Sumo deadlift high-pull) Load = 95/65
K2E (knees to elbows)
Movement standards - FORM and FROM (full range of motion)
See CrossFit 864 Facebook for video demos.
Sumo deadlift high-pull:
The sumo deadlift high pull is a great power developer. The lift starts with the bar on the ground as the Sumo deadlift, with a wide stance and narrow grip. The weight is accelerated using your legs and hips to drive it to a position directly under your chin finishing with the bar above the clavicle (collar bone) and elbows above the bar. Hands must stay inside the knees. This movement is fast and moves the weight a long distance, therefore making the power output very high.
Knees to elbows:
(knees must touch elbows on every rep if you are doing the workout Rx)
The hips are at the same height as the shoulder at the top of the movement.
What defines Rx'd WOD?
Doing a workout as prescribed means that you've completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete's level of fitness increases over time, their name will be posted more and more as "Rx'd" workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.
Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 95 or 65 pound SDHP's but, if your knees to elbows fall short of full range of motion - you won't earn the "Rx" on the WOD. Rx'd, prescribed dosages refer to loads, range of motion standards, and completed number of reps.
Train Hard - Train Smart
“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.” - 2 Timothy 1:7
“I do not at all understand the mystery of grace - only that it meets us where we are but does not leave us where it found us.”
-Ann Lamott
Today's off the wall fact that probably means nothing to anyone is:
The busiest stretch of highway in the U.S. is New York's George Washington Bridge.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Monday, February 28, 2011
Sunday, February 27, 2011
Monday February 28, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Guess who's back? Yes, old Curtis is in the house!
Everyone has such a love hate relationship with this barbell complex. You hate it because it just sucks so much while you are doing it and every muscle in your body is screaming for you to stop! But you love it because it feel so good when its done and you love the results that you get from your hard work.
Warm-up / Range of motion work (posted on whiteboard) grab a piece of PVC and get started when you arrive.
Today's WOD
50 DU's (double unders) (scale - singles x 4)
then -
10 Rounds of:
5 Curtis P's
10 Push-ups (CF Games style - hand release)
Rx'd= (load) 95/65
1 Curtis P = 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press.
See Curtis P video posted on CrossFit 864 Facebook. Post your time on CrossFit 864 Facebook.
Train Hard - Train Smart
The LORD is good, a refuge in times of trouble. He cares for those who trust in him
-Nahum 1:7
"Feed your fears and your faith will starve. Feed your faith, and your fears will."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 28, 1940 – Basketball is televised for the first time (Fordham University vs. the University of Pittsburgh in Madison Square Garden)
If you did not do your 1 RM deadlift, max rep pull-ups/push-ups in one minute, 1 mile run for time then get with us so that we can get your numbers/time logged.
Let kick this week off in a strong CF864 kind of way!
BE STRONG!
Jay and Janice
Guess who's back? Yes, old Curtis is in the house!
Everyone has such a love hate relationship with this barbell complex. You hate it because it just sucks so much while you are doing it and every muscle in your body is screaming for you to stop! But you love it because it feel so good when its done and you love the results that you get from your hard work.
Warm-up / Range of motion work (posted on whiteboard) grab a piece of PVC and get started when you arrive.
Today's WOD
50 DU's (double unders) (scale - singles x 4)
then -
10 Rounds of:
5 Curtis P's
10 Push-ups (CF Games style - hand release)
Rx'd= (load) 95/65
1 Curtis P = 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press.
See Curtis P video posted on CrossFit 864 Facebook. Post your time on CrossFit 864 Facebook.
Train Hard - Train Smart
The LORD is good, a refuge in times of trouble. He cares for those who trust in him
-Nahum 1:7
"Feed your fears and your faith will starve. Feed your faith, and your fears will."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 28, 1940 – Basketball is televised for the first time (Fordham University vs. the University of Pittsburgh in Madison Square Garden)
If you did not do your 1 RM deadlift, max rep pull-ups/push-ups in one minute, 1 mile run for time then get with us so that we can get your numbers/time logged.
Let kick this week off in a strong CF864 kind of way!
BE STRONG!
Jay and Janice
Friday, February 25, 2011
Saturday February 26, 2011
CrossFit 864 - 8:30a.m. Team WOD
“Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’”
- Matthew 22:37-39
If you did not do the baseline on Thursday get with us on Monday. We want everyone to do this within the next few days.
Have a great weekend guys!
Remember anyone can give up, it's the easiest thing in the world to do.
BE STRONG!
Jay and Janice
“Jesus replied: “‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.’”
- Matthew 22:37-39
If you did not do the baseline on Thursday get with us on Monday. We want everyone to do this within the next few days.
Have a great weekend guys!
Remember anyone can give up, it's the easiest thing in the world to do.
BE STRONG!
Jay and Janice
Thursday, February 24, 2011
Friday February 25, 2011
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
Group warm-up/Range of motion work
Grab a piece of pvc when you get to the gym and start getting those shoulders moving. Check out the warm-up that is posted on the whiteboard. Spend plenty of time getting your body prepared to do work. You need to get your heart rate up by jumping rope (great opportunity to work on your double-unders) or go for a 400 meter run around the gym at a slow, warm up pace. Don't just stand around....get some blood flowing!
WOD - AMRAP in 15 minutes
5 Push Press (135/75)
10 Box Jumps (24/20)
then
Tabata Plank Hold (20/10)
Train Hard - Train Smart
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.” - Jeremiah 29:11-13
"Greed is not defined by what something costs; it is measured by what it costs you. If anything costs you your faith or your family, the price is too high. Such is the point Jesus makes in the parable of the portfolio."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
Underground is the only word in the English language that begins and ends with the letters "und"
Post your workout on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Group warm-up/Range of motion work
Grab a piece of pvc when you get to the gym and start getting those shoulders moving. Check out the warm-up that is posted on the whiteboard. Spend plenty of time getting your body prepared to do work. You need to get your heart rate up by jumping rope (great opportunity to work on your double-unders) or go for a 400 meter run around the gym at a slow, warm up pace. Don't just stand around....get some blood flowing!
WOD - AMRAP in 15 minutes
5 Push Press (135/75)
10 Box Jumps (24/20)
then
Tabata Plank Hold (20/10)
Train Hard - Train Smart
“For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future. Then you will call on me and come and pray to me, and I will listen to you. You will seek me and find me when you seek me with all your heart.” - Jeremiah 29:11-13
"Greed is not defined by what something costs; it is measured by what it costs you. If anything costs you your faith or your family, the price is too high. Such is the point Jesus makes in the parable of the portfolio."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
Underground is the only word in the English language that begins and ends with the letters "und"
Post your workout on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Wednesday, February 23, 2011
Thursday February 24, 2011
CrossFit 864
WOD - 5:15a.m./9:00a.m./4:15p.m. /5:15p.m./6:15p.m.
"Baseline"
Come prepared to do hard work!
“Do not those who plot evil go astray? But those who plan what is good find love and faithfulness.”
- Proverbs 14:22
As far as the laws of mathematics refer to reality, they are not certain; and as far as they are certain, they do not refer to reality.
-Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
On this day February 24, 1979 Highest price ever paid for a pig, $42,500, Stamford, Texas
On this day February 24, 1987 Los Angeles Laker Kareem Abdul-Jabbar scores his 36,000th NBA point
On this day February 24, 1989 150-million-year-old fossil egg found
How is your week going? It has been a good week at CF864. Many of you are still feeling Murph from Monday...he kicks your butt on the day that you do it and keeps on kicking for about the next two or three days it seems like.
Looking forward to a great day of strength and speed in the box today!
Take one minute out of your busy day to encourage someone...even if you don't know them you can still share a positive and encouraging word.
BE STRONG!
Jay and Janice
WOD - 5:15a.m./9:00a.m./4:15p.m. /5:15p.m./6:15p.m.
"Baseline"
Come prepared to do hard work!
“Do not those who plot evil go astray? But those who plan what is good find love and faithfulness.”
- Proverbs 14:22
As far as the laws of mathematics refer to reality, they are not certain; and as far as they are certain, they do not refer to reality.
-Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
On this day February 24, 1979 Highest price ever paid for a pig, $42,500, Stamford, Texas
On this day February 24, 1987 Los Angeles Laker Kareem Abdul-Jabbar scores his 36,000th NBA point
On this day February 24, 1989 150-million-year-old fossil egg found
How is your week going? It has been a good week at CF864. Many of you are still feeling Murph from Monday...he kicks your butt on the day that you do it and keeps on kicking for about the next two or three days it seems like.
Looking forward to a great day of strength and speed in the box today!
Take one minute out of your busy day to encourage someone...even if you don't know them you can still share a positive and encouraging word.
BE STRONG!
Jay and Janice
Tuesday, February 22, 2011
Wednesday February 23, 2011
CrossFit 864 WOD - 5:15a.m. / 9:00a.m.
Post your time on CrossFit 864 Facebook.
Congratulations to all of you that accepted the "CF 864 30 Day Paleo Challenge" and stuck with it all the way through! The results are coming in now...pounds lost, inches lost, strength and endurance increase, and those are just the bonuses since the real benefit is an overall healthier lifestyle. Very proud of those that went totally strict for 30 days. During the past month I listened to many of you before and after the WODs as we talked about some really awesome Paleo recipes that we have been enjoying and how the carb (sugar) craving were getting less and less. I know that all of you have heard us talk about the fact that you can work very hard in the gym and see limited results due to poor nutritional habits and some of you took the challenge just to see how much truth there was in those words. Well, don't take my word for it just ask around or look around (some of the guys and girls that took the challenge) at how much you can improve in 30 days. I know that some of you will continue eating a Paleo/Primal diet and some some will remain very strict while others will follow Paleo with some modifications based on their needs - you know the guidelines so keep it clean and healthy but make it work for you. Eat like a Caveman! Congrats again guys to all of you that resisted the tempatation to give in and a "Big Hooyah" to everyone that posted their daily meals on Paleo 864 Facebook (great way to stay accountable and a great way to encourage and motivate each other!) lets keep the Paleo Facebook page alive by posting recipes that you come across or something new that you create and would like to pass along. Thanks for taking the time to read my ramblings today and I hope that we don't have any English teachers reading (I might get an F for my poor grammar.) Hooyah!
Warm-up / Range of motion drills
WOD - For time
21-15-9 reps of:
Kettlebell swings (24kg/16kg)
Ball slams (40-50/25-30)
Train Smart - Train Hard
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18
“Sincere forgiveness isn't colored with expectations that the other person apologize or change. Don't worry whether or not they finally understand you. Love them and release them. Life feeds back truth to people in its own way and time.”
-Sara Paddison
Today's off the wall fact that probably means nothing to anyone is:
The Boston University Bridge is the only place in the world where a boat can sail under a train driving under a car driving under an airplane.
Question of the day: What motivates you?
BE STRONG!
Jay and Janice
Post your time on CrossFit 864 Facebook.
Congratulations to all of you that accepted the "CF 864 30 Day Paleo Challenge" and stuck with it all the way through! The results are coming in now...pounds lost, inches lost, strength and endurance increase, and those are just the bonuses since the real benefit is an overall healthier lifestyle. Very proud of those that went totally strict for 30 days. During the past month I listened to many of you before and after the WODs as we talked about some really awesome Paleo recipes that we have been enjoying and how the carb (sugar) craving were getting less and less. I know that all of you have heard us talk about the fact that you can work very hard in the gym and see limited results due to poor nutritional habits and some of you took the challenge just to see how much truth there was in those words. Well, don't take my word for it just ask around or look around (some of the guys and girls that took the challenge) at how much you can improve in 30 days. I know that some of you will continue eating a Paleo/Primal diet and some some will remain very strict while others will follow Paleo with some modifications based on their needs - you know the guidelines so keep it clean and healthy but make it work for you. Eat like a Caveman! Congrats again guys to all of you that resisted the tempatation to give in and a "Big Hooyah" to everyone that posted their daily meals on Paleo 864 Facebook (great way to stay accountable and a great way to encourage and motivate each other!) lets keep the Paleo Facebook page alive by posting recipes that you come across or something new that you create and would like to pass along. Thanks for taking the time to read my ramblings today and I hope that we don't have any English teachers reading (I might get an F for my poor grammar.) Hooyah!
Warm-up / Range of motion drills
WOD - For time
21-15-9 reps of:
Kettlebell swings (24kg/16kg)
Ball slams (40-50/25-30)
Train Smart - Train Hard
“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18
“Sincere forgiveness isn't colored with expectations that the other person apologize or change. Don't worry whether or not they finally understand you. Love them and release them. Life feeds back truth to people in its own way and time.”
-Sara Paddison
Today's off the wall fact that probably means nothing to anyone is:
The Boston University Bridge is the only place in the world where a boat can sail under a train driving under a car driving under an airplane.
Question of the day: What motivates you?
BE STRONG!
Jay and Janice
Monday, February 21, 2011
Tuesday February 22, 2011
CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Annie"
50-40-30-20 and 10 rep rounds; for time
Double-unders
Sit-ups
Scaled: Single-unders (x3)
Train Hard - Train Smart
“The commandments, “You shall not commit adultery,” “You shall not murder,” “You shall not steal,” “You shall not covet,” and whatever other command there may be, are summed up in this one command: “Love your neighbor as yourself.” Love does no harm to a neighbor. Therefore love is the fulfillment of the law.”
- Romans 13:9-10
"Even though you may not understand how God works, you know he does."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 22, 1900 Hawaii became a U.S. territory
On this day February 22, 1935 Airplanes are no longer permitted to fly over the White House
On this day February 22, 1959 1st Daytona 500 auto race-Lee Petty wins (135.521 MPH)
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Annie"
50-40-30-20 and 10 rep rounds; for time
Double-unders
Sit-ups
Scaled: Single-unders (x3)
Train Hard - Train Smart
“The commandments, “You shall not commit adultery,” “You shall not murder,” “You shall not steal,” “You shall not covet,” and whatever other command there may be, are summed up in this one command: “Love your neighbor as yourself.” Love does no harm to a neighbor. Therefore love is the fulfillment of the law.”
- Romans 13:9-10
"Even though you may not understand how God works, you know he does."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 22, 1900 Hawaii became a U.S. territory
On this day February 22, 1935 Airplanes are no longer permitted to fly over the White House
On this day February 22, 1959 1st Daytona 500 auto race-Lee Petty wins (135.521 MPH)
BE STRONG!
Jay and Janice
Saturday, February 19, 2011
Monday February 21, 2011
CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Lift Heavy - Run Fast - Eat Like a Caveman
Presidents Day - Open normal hours. School's out, the bank and the post office are closed so there's no excuse not to make it to one of the WODs. This is an awesome workout and there is always a huge amount of Mojo in the box when we do Murph! Don't skip today because just because this is a challenging one - come in and crank through it with the rest of the CF864 crew. Hooyah!
Warm-up / Range of Motion / Skill Work
Do not rush yourself - spend plenty of time getting prepared to do hard work. This not only helps you perform better but more importantly it helps you avoid training injuries.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
This workout is for time. Starts and finishes with a mile run. If you've got a twenty pound vest or body armor, wear it. What's your best Murph time? Come mentally prepared to PR!
Stretch - Hydrate - Refuel (EAT...a LOT after this one!)
Remember the movement standards for each of the exercises in this workout. Don't use sloppy form in order to get a better time - make each rep count. Form and full range of motion on all reps...don't count the partial reps because they do not make you a better athlete. Chin over the bar and arms fully extended on pull-ups, squats to proper depth (chest up high - no leaning forward), CF style push-ups (this guarantees that everyone goes to the same depth...to the floor.) Don't get offended and don't get your feeling hurt if you are told that you are not doing RX'd form. Try to get away from bad habits.
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
-Ephesians 3:16-19
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
-Mark Twain
Today's off the wall fact that probably means nothing to anyone is:
"President's Day"
Washington's Birthday is a United States federal holiday celebrated on the third Monday of February in honor of George Washington, the first President of the United States. It is also commonly known as Presidents Day. Titled Washington's Birthday, a federal holiday honoring George Washington was originally implemented by an Act of Congress in 1880 for government offices in the District of Columbia and expanded in 1885 to include all federal offices. As the first federal holiday to honor an American citizen, the holiday was celebrated on Washington's actual birthday, February 22. On January 1, 1971, the federal holiday was shifted to the third Monday in February by the Uniform Monday Holiday Act. This date places it between February 15 and 21, which makes the name "Washington's Birthday" in some sense a misnomer, since it never lands on Washington's actual birthday, February 22.
Post your time on CrossFit 864 Facebook. Check out Paleo 864 on Facebook.
We will be doing our baseline again this week. We will offer several days and times so that everyone will get a chance to evaluate your improvement over the last 30 days. The Paleo Challenge ends Tuesday and we are excited about the results that many of you are seeing.
The basline will consist of 1 RM Deadlift, 1 Mile Run, 1 Minute of max rep pull-ups and 1 minute of max reps push-ups (CF style) - be prepared to PR!
BE STRONG!
Jay and Janice
Lift Heavy - Run Fast - Eat Like a Caveman
Presidents Day - Open normal hours. School's out, the bank and the post office are closed so there's no excuse not to make it to one of the WODs. This is an awesome workout and there is always a huge amount of Mojo in the box when we do Murph! Don't skip today because just because this is a challenging one - come in and crank through it with the rest of the CF864 crew. Hooyah!
Warm-up / Range of Motion / Skill Work
Do not rush yourself - spend plenty of time getting prepared to do hard work. This not only helps you perform better but more importantly it helps you avoid training injuries.
"Murph"
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
This workout is for time. Starts and finishes with a mile run. If you've got a twenty pound vest or body armor, wear it. What's your best Murph time? Come mentally prepared to PR!
Stretch - Hydrate - Refuel (EAT...a LOT after this one!)
Remember the movement standards for each of the exercises in this workout. Don't use sloppy form in order to get a better time - make each rep count. Form and full range of motion on all reps...don't count the partial reps because they do not make you a better athlete. Chin over the bar and arms fully extended on pull-ups, squats to proper depth (chest up high - no leaning forward), CF style push-ups (this guarantees that everyone goes to the same depth...to the floor.) Don't get offended and don't get your feeling hurt if you are told that you are not doing RX'd form. Try to get away from bad habits.
I pray that out of his glorious riches he may strengthen you with power through his Spirit in your inner being, so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.
-Ephesians 3:16-19
Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.
-Mark Twain
Today's off the wall fact that probably means nothing to anyone is:
"President's Day"
Washington's Birthday is a United States federal holiday celebrated on the third Monday of February in honor of George Washington, the first President of the United States. It is also commonly known as Presidents Day. Titled Washington's Birthday, a federal holiday honoring George Washington was originally implemented by an Act of Congress in 1880 for government offices in the District of Columbia and expanded in 1885 to include all federal offices. As the first federal holiday to honor an American citizen, the holiday was celebrated on Washington's actual birthday, February 22. On January 1, 1971, the federal holiday was shifted to the third Monday in February by the Uniform Monday Holiday Act. This date places it between February 15 and 21, which makes the name "Washington's Birthday" in some sense a misnomer, since it never lands on Washington's actual birthday, February 22.
Post your time on CrossFit 864 Facebook. Check out Paleo 864 on Facebook.
We will be doing our baseline again this week. We will offer several days and times so that everyone will get a chance to evaluate your improvement over the last 30 days. The Paleo Challenge ends Tuesday and we are excited about the results that many of you are seeing.
The basline will consist of 1 RM Deadlift, 1 Mile Run, 1 Minute of max rep pull-ups and 1 minute of max reps push-ups (CF style) - be prepared to PR!
BE STRONG!
Jay and Janice
Sunday February 20, 2011
CrossFit 864 - Rest Day
“Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”
- 1 John 4:11-12
Nothing is worse than active ignorance.
-Johann Wolfgang von Goethe
Hope that all of you have a great weekend! Looking forward to another great week of getting a little better, a little stronger, a litter faster and a little leaner! It doesn't happen overnight so that's why we do the best that we can do each day with the positive attitude that we will see results from our hard work and dedication. Remember that you are in a small percentage of people that work as hard as you do to accomplish your goals. Everyone wants the results but not many want to do what it takes to get there. Thanks for all that you do!
BE STRONG!
Jay and Janice
“Dear friends, since God so loved us, we also ought to love one another. No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.”
- 1 John 4:11-12
Nothing is worse than active ignorance.
-Johann Wolfgang von Goethe
Hope that all of you have a great weekend! Looking forward to another great week of getting a little better, a little stronger, a litter faster and a little leaner! It doesn't happen overnight so that's why we do the best that we can do each day with the positive attitude that we will see results from our hard work and dedication. Remember that you are in a small percentage of people that work as hard as you do to accomplish your goals. Everyone wants the results but not many want to do what it takes to get there. Thanks for all that you do!
BE STRONG!
Jay and Janice
Friday, February 18, 2011
Saturday February 19, 2011
CrossFit 864 - WOD at 8:30a.m.
Olympic Lifting / Gymnastic Skills Workshop 9:00a.m. - 12 noon
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
- Romans 8:38-39
"Faith is not the belief that God will do what you want. It is the belief that God will do what is right."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 19, 1995 Linford Christie runs world record 200m indoor (20.25 sec)
Looking forward to a great weekend and some awesome weather!
BE STRONG!
Jay and Janice
Olympic Lifting / Gymnastic Skills Workshop 9:00a.m. - 12 noon
“For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.”
- Romans 8:38-39
"Faith is not the belief that God will do what you want. It is the belief that God will do what is right."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 19, 1995 Linford Christie runs world record 200m indoor (20.25 sec)
Looking forward to a great weekend and some awesome weather!
BE STRONG!
Jay and Janice
Thursday, February 17, 2011
Friday February 18, 2011
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
Check out CrossFit 864 and Paleo 864 on Facebook
Warm-up / Range of Motion Work
Patrner up for a one minute drill (the exercise will be a surprise)
WOD - 4 Rounds for time:
10 Deadlift (65% of your 1 RM)
100 Meter Farmers Walk (AHAP)
50 Meter Sprint (go to cone and walk back to start)
200 Meter Overhead Plate Carry (45/25)
Train Hard - Train Smart
This is a great opportunity for you to work on your deadlift form.
AHAP = as heavy as possible. Don't grab a light set of dbells/kbells - get enough weight that makes it challenging.
50 meter sprint - use the walk back to the OH plate carry as a recovery time to catch your breath. Sprint hard for 50 meters, this is not a jog. Do your best and go as hard as you can.
Overhead plate carry - keep the plate locked out/elbows fully extended overhead. 3 Burpee penalty every time that you drop from the lock out position or put the plate down during the 200 meters. All penalties done together at end of workout.
“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? No, in all these things we are more than conquerors through him who loved us.”
- Romans 8:35,37
If I could hear Christ praying for me in the next room, I would not fear a million enemies. Yet distance makes no difference. He is praying for me.
-Robert M. McCheyne
Today's off the wall fact that probably means nothing to anyone is:
On this day February 18, 1968 British adopts year-round daylight savings time
On this day February 18, 1978 1st Iron Man Triathlon held, Kona, Hawaii
On this day February 18, 1979 Snow falls in Sahara Desert
Trying to spend some time outside this week and enjoy the beautiful weather that we are having! Come prepared for a good WOD and a great time of cranking it out with fellow CrossFitters.
Less than a week left on the strict Paleo Challenge. You guys have done great at being disciplined and dedicated to what you are doing. Just hang tight until next Tuesday! Wednesday will be a great day to enjoy yourself and treat yourself to some simple pleasures!
BE STRONG!
Jay and Janice
Check out CrossFit 864 and Paleo 864 on Facebook
Warm-up / Range of Motion Work
Patrner up for a one minute drill (the exercise will be a surprise)
WOD - 4 Rounds for time:
10 Deadlift (65% of your 1 RM)
100 Meter Farmers Walk (AHAP)
50 Meter Sprint (go to cone and walk back to start)
200 Meter Overhead Plate Carry (45/25)
Train Hard - Train Smart
This is a great opportunity for you to work on your deadlift form.
AHAP = as heavy as possible. Don't grab a light set of dbells/kbells - get enough weight that makes it challenging.
50 meter sprint - use the walk back to the OH plate carry as a recovery time to catch your breath. Sprint hard for 50 meters, this is not a jog. Do your best and go as hard as you can.
Overhead plate carry - keep the plate locked out/elbows fully extended overhead. 3 Burpee penalty every time that you drop from the lock out position or put the plate down during the 200 meters. All penalties done together at end of workout.
“Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword? No, in all these things we are more than conquerors through him who loved us.”
- Romans 8:35,37
If I could hear Christ praying for me in the next room, I would not fear a million enemies. Yet distance makes no difference. He is praying for me.
-Robert M. McCheyne
Today's off the wall fact that probably means nothing to anyone is:
On this day February 18, 1968 British adopts year-round daylight savings time
On this day February 18, 1978 1st Iron Man Triathlon held, Kona, Hawaii
On this day February 18, 1979 Snow falls in Sahara Desert
Trying to spend some time outside this week and enjoy the beautiful weather that we are having! Come prepared for a good WOD and a great time of cranking it out with fellow CrossFitters.
Less than a week left on the strict Paleo Challenge. You guys have done great at being disciplined and dedicated to what you are doing. Just hang tight until next Tuesday! Wednesday will be a great day to enjoy yourself and treat yourself to some simple pleasures!
BE STRONG!
Jay and Janice
Wednesday, February 16, 2011
Thursday February 17, 2011
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Help keep the WODs on schedule. No matter what time you show up - the warm-up is scheduled to start at 5:15a.m., 9:00a.m.. 4:15p.m., 5:15p.m., 6:15p.m. so if you get to the gym early please be patient with others that arrive at the scheduled time for the warm-up to begin. The ones that show up at the scheduled time should not feel like they are rushed to get ready to jump into the workout without time to get prepared. Thanks for your understanding.
Skills Workshop - This Saturday at CrossFit 864 after the morning "Team Workout"
From 9:00a.m. until 12 noon with Coach Paul Beckwith.
The focus will be Olympic Lifting skills (snatch, clean and jerk, etc.) and Gymnastics work (kipping pull-ups, rings, etc.)
I highly recommend this for everyone that can attend and learn the fundamentals of the Olympic moves. You are going to see more of these lifts incorporated into our workouts so don't get left behind. We need to know asap if you would like to attend - we need a count and you will not be able to just show up. More details to follow.
email us @ crossfit864@aol.com
Today's WOD
"Pull-up Ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Post number of rounds completed to comments.
Then - Starting as a group after the last person finishes the pull-up ladder.
For time:
1 Mile run
50 Thrusters (95/65)
Hydrate - Stretch - Mobility Work - Refuel (EAT!)
For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.
-Ephesians 2:8-10
“Like any other gift, the gift of grace can be yours only if you'll reach out and take it. Maybe being able to reach out and take it is a gift too.”
Today's off the wall fact that probably means nothing to anyone is:
February 16 - National Almond Day
History of Almonds:
Historians generally agree that almonds and dates, both mentioned in the Old Testament of the Bible, were among the earliest cultivated foods.
In classical times, the Romans distributed sugared almonds as gifts to great men at public and private events.
In the mid-1700s, the Franciscan Padres planted almond trees to grace their missions along El Camino Real (The Royal Road) that stretches along the California coast from San Diego to Sonoma.
Discovering its Origins:
The earliest varieties of almonds were found in China carried by traders down the ancient silk road to Greece, Turkey, and the Middle East.
The almond is botanically a stone fruit related to the cherry, the plum, and the peach
-The Great Food Almanac, Irena Chalmers.
Legendary Myths:
According to superstition - If you eat almonds before taking a drink, you will reduce your chances of getting drunk and avoid having a hangover.
International Influence:
Over 90 nations import California almonds, with Germany and Japan at the top of export consumption
Almonds were introduced to California in the mid 1700s. The state's 6,000 almond growers produce 100 percent of the commercial domestic supply and 80 percent of the world's supply.
Almonds are California's largest tree nut crop in total dollar value and acreage, and the seventh largest food export market.
Farmers Walk Grip
http://www.youtube.com/watch?v=zMN8ukHXtO8
Coach B - Oly Skills (Snatch) http://www.youtube.com/watch?v=HWtW4xLLOLY
Lot of PR's this week! Did you PR on a lift or a benchmark WOD? If so, let us hear you on CrossFit 864 Facebook. Don't just read the post...join in and be part of the CF864 community. I have heard some say that I don't post my times because I don't want to sound like I'm bragging or I'm just not worried about my time or strength. Well. what drives you? What is it that makes you show up day after day and crank out one brutal WOD after another? First of all it is not bragging to post your hard earned accomplishments or posting that you hit a PR and conquered a weakness or reached a goal because your fellow CrossFitters want to know and they want to celebrate with you. It also allows others that are at or around the same fitness level as you to have something to compare their WOD time/strength level to...so you are helping your brother/sister out. We have the same group of guys and girls that post their comments each day and it is a very small percentage of the guys and girls that come through the gym on a daily basis. So, when you get to the gym go ahead and put your initials on the whiteboard and log your time at the end of the WOD and we hope that all of you will start posting your workouts on the CrossFit 864 Facebook page. We are proud to be part of such an awesome group of hardcore motivated and dedicated people - the CF864 Family. Thank you for making it what it is.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Help keep the WODs on schedule. No matter what time you show up - the warm-up is scheduled to start at 5:15a.m., 9:00a.m.. 4:15p.m., 5:15p.m., 6:15p.m. so if you get to the gym early please be patient with others that arrive at the scheduled time for the warm-up to begin. The ones that show up at the scheduled time should not feel like they are rushed to get ready to jump into the workout without time to get prepared. Thanks for your understanding.
Skills Workshop - This Saturday at CrossFit 864 after the morning "Team Workout"
From 9:00a.m. until 12 noon with Coach Paul Beckwith.
The focus will be Olympic Lifting skills (snatch, clean and jerk, etc.) and Gymnastics work (kipping pull-ups, rings, etc.)
I highly recommend this for everyone that can attend and learn the fundamentals of the Olympic moves. You are going to see more of these lifts incorporated into our workouts so don't get left behind. We need to know asap if you would like to attend - we need a count and you will not be able to just show up. More details to follow.
email us @ crossfit864@aol.com
Today's WOD
"Pull-up Ladder"
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed. Post number of rounds completed to comments.
Then - Starting as a group after the last person finishes the pull-up ladder.
For time:
1 Mile run
50 Thrusters (95/65)
Hydrate - Stretch - Mobility Work - Refuel (EAT!)
For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.
-Ephesians 2:8-10
“Like any other gift, the gift of grace can be yours only if you'll reach out and take it. Maybe being able to reach out and take it is a gift too.”
Today's off the wall fact that probably means nothing to anyone is:
February 16 - National Almond Day
History of Almonds:
Historians generally agree that almonds and dates, both mentioned in the Old Testament of the Bible, were among the earliest cultivated foods.
In classical times, the Romans distributed sugared almonds as gifts to great men at public and private events.
In the mid-1700s, the Franciscan Padres planted almond trees to grace their missions along El Camino Real (The Royal Road) that stretches along the California coast from San Diego to Sonoma.
Discovering its Origins:
The earliest varieties of almonds were found in China carried by traders down the ancient silk road to Greece, Turkey, and the Middle East.
The almond is botanically a stone fruit related to the cherry, the plum, and the peach
-The Great Food Almanac, Irena Chalmers.
Legendary Myths:
According to superstition - If you eat almonds before taking a drink, you will reduce your chances of getting drunk and avoid having a hangover.
International Influence:
Over 90 nations import California almonds, with Germany and Japan at the top of export consumption
Almonds were introduced to California in the mid 1700s. The state's 6,000 almond growers produce 100 percent of the commercial domestic supply and 80 percent of the world's supply.
Almonds are California's largest tree nut crop in total dollar value and acreage, and the seventh largest food export market.
Farmers Walk Grip
http://www.youtube.com/watch?v=zMN8ukHXtO8
Coach B - Oly Skills (Snatch) http://www.youtube.com/watch?v=HWtW4xLLOLY
Lot of PR's this week! Did you PR on a lift or a benchmark WOD? If so, let us hear you on CrossFit 864 Facebook. Don't just read the post...join in and be part of the CF864 community. I have heard some say that I don't post my times because I don't want to sound like I'm bragging or I'm just not worried about my time or strength. Well. what drives you? What is it that makes you show up day after day and crank out one brutal WOD after another? First of all it is not bragging to post your hard earned accomplishments or posting that you hit a PR and conquered a weakness or reached a goal because your fellow CrossFitters want to know and they want to celebrate with you. It also allows others that are at or around the same fitness level as you to have something to compare their WOD time/strength level to...so you are helping your brother/sister out. We have the same group of guys and girls that post their comments each day and it is a very small percentage of the guys and girls that come through the gym on a daily basis. So, when you get to the gym go ahead and put your initials on the whiteboard and log your time at the end of the WOD and we hope that all of you will start posting your workouts on the CrossFit 864 Facebook page. We are proud to be part of such an awesome group of hardcore motivated and dedicated people - the CF864 Family. Thank you for making it what it is.
BE STRONG!
Jay and Janice
Tuesday, February 15, 2011
Wednesday February 16, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m.
Check out CrossFit 864 and Paleo 864 on Facebook
"Michael"
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
“This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
- 1 John 4:10
“Forgiveness does not change the past, but it does enlarge the future.”
-Paul Boese
Today's off the wall fact that probably means nothing to anyone is:
On this day February 16, 1997 At age 25, Jeff Gordon is youngest winner in Daytona 500 history.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Check out CrossFit 864 and Paleo 864 on Facebook
"Michael"
3 rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
“This is love: not that we loved God, but that he loved us and sent his Son as an atoning sacrifice for our sins.”
- 1 John 4:10
“Forgiveness does not change the past, but it does enlarge the future.”
-Paul Boese
Today's off the wall fact that probably means nothing to anyone is:
On this day February 16, 1997 At age 25, Jeff Gordon is youngest winner in Daytona 500 history.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Monday, February 14, 2011
Tuesday February 15, 2011
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Check out CrossFit 864 on Facebook - post your rounds.
Warm-up / Range of Motion Work (spend at least 15 minutes getting prepared)
AMRAP - 20 minutes:
Rx'd =
5 Push Press (65% of body weight)
10 Push-ups (CF - hand release)
15 Box Jumps (24/20)
Train Hard - Train Smart
“A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”
- John 13:34-35
"What you and I might rate as an absolute disaster, God may rate as a pimple-level problem that will pass. He views your life the way you view a movie after you've read the book. When something bad happens, you feel the air sucked out of the theater. Everyone else gasps at the crisis on the screen. Not you. Why? You've read the book. You know how the good guy gets out of the tight spot. God views your life with the same confidence. He's not only read your story...he wrote it. "
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 15, 1898
A massive explosion of unknown origin sinks the battleship USS Maine in Cuba's Havana harbor, killing 260 of the fewer than 400 American crew members aboard.
One of the first American battleships, the Maine weighed more than 6,000 tons and was built at a cost of more than $2 million. Ostensibly on a friendly visit, the Maine had been sent to Cuba to protect the interests of Americans there after a rebellion against Spanish rule broke out in Havana in January.
An official U.S. Naval Court of Inquiry ruled in March that the ship was blown up by a mine, without directly placing the blame on Spain. Much of Congress and a majority of the American public expressed little doubt that Spain was responsible and called for a declaration of war.
In 1976, a team of American naval investigators concluded that the Maine explosion was likely caused by a fire that ignited its ammunition stocks, not by a Spanish mine or act of sabotage.
I hope that your week is off to a good start!
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Check out CrossFit 864 on Facebook - post your rounds.
Warm-up / Range of Motion Work (spend at least 15 minutes getting prepared)
AMRAP - 20 minutes:
Rx'd =
5 Push Press (65% of body weight)
10 Push-ups (CF - hand release)
15 Box Jumps (24/20)
Train Hard - Train Smart
“A new command I give you: Love one another. As I have loved you, so you must love one another. By this everyone will know that you are my disciples, if you love one another.”
- John 13:34-35
"What you and I might rate as an absolute disaster, God may rate as a pimple-level problem that will pass. He views your life the way you view a movie after you've read the book. When something bad happens, you feel the air sucked out of the theater. Everyone else gasps at the crisis on the screen. Not you. Why? You've read the book. You know how the good guy gets out of the tight spot. God views your life with the same confidence. He's not only read your story...he wrote it. "
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
On this day February 15, 1898
A massive explosion of unknown origin sinks the battleship USS Maine in Cuba's Havana harbor, killing 260 of the fewer than 400 American crew members aboard.
One of the first American battleships, the Maine weighed more than 6,000 tons and was built at a cost of more than $2 million. Ostensibly on a friendly visit, the Maine had been sent to Cuba to protect the interests of Americans there after a rebellion against Spanish rule broke out in Havana in January.
An official U.S. Naval Court of Inquiry ruled in March that the ship was blown up by a mine, without directly placing the blame on Spain. Much of Congress and a majority of the American public expressed little doubt that Spain was responsible and called for a declaration of war.
In 1976, a team of American naval investigators concluded that the Maine explosion was likely caused by a fire that ignited its ammunition stocks, not by a Spanish mine or act of sabotage.
I hope that your week is off to a good start!
BE STRONG!
Jay and Janice
Sunday, February 13, 2011
Monday February 14, 2011
CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Helen"
3 Rounds for time:
Run 400 meters
1.5 Pood (24kg) Ketttlebell Swing x 21
Pull-ups x12
“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
- John 3:16
"You weren't an accident. You weren't mass produced. You aren't an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the earth by the Master Craftsman."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
About 1 billion Valentine’s Day cards are exchanged each year. That’s the largest seasonal card-sending occasion of the year, next to Christmas.
64 percent of United States men do not make plans in advance for a romantic Valentine’s Day with their sweethearts.
California produces 60 percent of American roses, but the vast number sold on Valentine's Day in the United States are imported, mostly from South America. Approximately 110 million roses, the majority red, will be sold and delivered within a three-day time period.
15% of U.S. women send themselves flowers on Valentine's Day.
The Duke of Orleans sent the oldest known Valentine in 1415 A.D. to his French wife while he was imprisoned in the Tower of London. It is still on display in a museum in England.
Recipe from: Primal Blueprint, Mark Sisson
Fish Patty Cakes and Lemon Caper Sauce (From Primal Blueprint Cookbook)
-2 cans wild caught salmon
-2 eggs beaten
-1/4 c. minced onion
-2 Tbsp chopped dill
-1 tsp mustard
-1/2 tsp sea salt
-1/2 tsp ground black pepper
-1/4 c. coconut flour
-Bacon fat for cooking
Place drained fish in a large bowl and flake with a fork.
Add eggs, onions, herbs, mustard, salt, and black pepper.
Stir to mix well. Add coconut flour a little at a time, stopping with the mixture will hold together in patty shape.
Heat a wide skillet with some fat over medium heat.
Shape mixture into 3 inch patties. Keep them the same diameter and thickness.
Place patties in hot pan (don’t crowd them) and cook until golden brown about 5-7 minutes. Try not to disturb them or turn prematurely for the best outer crust formation.
Use flexible thin pancake turner to flip over fish cakes. Cook the other side.
Serve with Lemon Caper Sauce (mayonnaise, capers, lemon juice, dijon mustard to taste)
We had these tonight minus the Lemon Caper Sauce. Our boys loved them so that is a added bonus! We also used almond meal instead of coconut flour (because we didnt have coconut flour) ....tasted like the ones we grew up on as kids.
How are you doing on the Paleo Challenge? Hang on only 9 days left! 30 days ends on February 22. Awesome to see some of you posting your daily intake on Paleo 864 Facebook and really helping to keep each other encouraged! Is your craving for carbs (sugar) getting less and less?
If you don't have a sweetheart, "Helen" will be glad to be your Valentine today!
Whats your best Helen time? Do you keep a record (training journal) of your workouts/benchmarks? Going to PRtoday? Helen is one of our faves and a classic CF WOD! Post your time on CrossFit 864 Facebook.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
"Helen"
3 Rounds for time:
Run 400 meters
1.5 Pood (24kg) Ketttlebell Swing x 21
Pull-ups x12
“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.”
- John 3:16
"You weren't an accident. You weren't mass produced. You aren't an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the earth by the Master Craftsman."
-Max Lucado
Today's off the wall fact that probably means nothing to anyone is:
About 1 billion Valentine’s Day cards are exchanged each year. That’s the largest seasonal card-sending occasion of the year, next to Christmas.
64 percent of United States men do not make plans in advance for a romantic Valentine’s Day with their sweethearts.
California produces 60 percent of American roses, but the vast number sold on Valentine's Day in the United States are imported, mostly from South America. Approximately 110 million roses, the majority red, will be sold and delivered within a three-day time period.
15% of U.S. women send themselves flowers on Valentine's Day.
The Duke of Orleans sent the oldest known Valentine in 1415 A.D. to his French wife while he was imprisoned in the Tower of London. It is still on display in a museum in England.
Recipe from: Primal Blueprint, Mark Sisson
Fish Patty Cakes and Lemon Caper Sauce (From Primal Blueprint Cookbook)
-2 cans wild caught salmon
-2 eggs beaten
-1/4 c. minced onion
-2 Tbsp chopped dill
-1 tsp mustard
-1/2 tsp sea salt
-1/2 tsp ground black pepper
-1/4 c. coconut flour
-Bacon fat for cooking
Place drained fish in a large bowl and flake with a fork.
Add eggs, onions, herbs, mustard, salt, and black pepper.
Stir to mix well. Add coconut flour a little at a time, stopping with the mixture will hold together in patty shape.
Heat a wide skillet with some fat over medium heat.
Shape mixture into 3 inch patties. Keep them the same diameter and thickness.
Place patties in hot pan (don’t crowd them) and cook until golden brown about 5-7 minutes. Try not to disturb them or turn prematurely for the best outer crust formation.
Use flexible thin pancake turner to flip over fish cakes. Cook the other side.
Serve with Lemon Caper Sauce (mayonnaise, capers, lemon juice, dijon mustard to taste)
We had these tonight minus the Lemon Caper Sauce. Our boys loved them so that is a added bonus! We also used almond meal instead of coconut flour (because we didnt have coconut flour) ....tasted like the ones we grew up on as kids.
How are you doing on the Paleo Challenge? Hang on only 9 days left! 30 days ends on February 22. Awesome to see some of you posting your daily intake on Paleo 864 Facebook and really helping to keep each other encouraged! Is your craving for carbs (sugar) getting less and less?
If you don't have a sweetheart, "Helen" will be glad to be your Valentine today!
Whats your best Helen time? Do you keep a record (training journal) of your workouts/benchmarks? Going to PRtoday? Helen is one of our faves and a classic CF WOD! Post your time on CrossFit 864 Facebook.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Friday, February 11, 2011
Saturday February 12, 2011
CrossFit 864 WOD - 8:30a.m.
“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”
- 1 Corinthians 13:4-5
“Lord Bacon told Sir Edward Coke when he was boasting, The less you speak of your greatness, the more shall I think of it.”
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
On this day February 12, 1999 Senate acquits President Clinton of lying under oath and obstruction of justice in the Lewinski case.
February 12, 1984 Cale Yarborough, becomes 1st Daytona 500 qualifier, above 200 MPH
February 12, 1915 Cornerstone laid for Lincoln Memorial in Washington D.C.
February 12, 1876 Al Spalding opens his sporting good shop
Have a great Weekend!
BE STRONG!
Jay and Janice
“Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.”
- 1 Corinthians 13:4-5
“Lord Bacon told Sir Edward Coke when he was boasting, The less you speak of your greatness, the more shall I think of it.”
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
On this day February 12, 1999 Senate acquits President Clinton of lying under oath and obstruction of justice in the Lewinski case.
February 12, 1984 Cale Yarborough, becomes 1st Daytona 500 qualifier, above 200 MPH
February 12, 1915 Cornerstone laid for Lincoln Memorial in Washington D.C.
February 12, 1876 Al Spalding opens his sporting good shop
Have a great Weekend!
BE STRONG!
Jay and Janice
Thursday, February 10, 2011
Friday February 11, 2011
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
Check out CrossFit 864 on Facebook
Warm up/Range of motion - posted on whiteboard
For time:
35 Renegade Rows
100 Meter Farmers Walk
35 Ball Slams
100 Meter Farmers Walk
35 DU's
100 Meter Farmers Walk
35 Wall Balls
100 Meter Farmers Walk
Load for Farmers Walk - AHAP as heavy as possible
(HEAVY means hands hurting, fingers feel like they are about to fall off, forearms on fire and about to explode, eyes popping out) any questions about what heavy is?
Renegade Row - Dbell/Kbell (recommended # 25/45)
Sub for DU's - 70 tuck jumps or 140 single unders
Wall Ball - # 12-14/18-20 med ball
Train Hard - Train Smart
“If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.”
- 1 Corinthians 13:1-3
“A strong nation, like a strong person, can afford to be gentle, firm, thoughtful, and restrained. It can afford to extend a helping hand to others. It's a weak nation, like a weak person, that must behave with bluster and boasting and rashness and other signs of insecurity."
-Jimmy Carter
Today's off the wall fact that probably means nothing to anyone is:
"Super Bowl Trophy"
The Vince Lombardi Trophy is the trophy awarded each year to the winning team of the National Football League's championship game, the Super Bowl. It has been awarded since 1967 when the Super Bowl's official designation was the AFL-NFL World Championship Game. The trophy was renamed in 1970 in memory of legendary Green Bay Packers head coach Vince Lombardi after his sudden death from cancer to commemorate his victories in the first two Super Bowls.
The trophy, created by Tiffany & Co. is valued at $25,000, made entirely of sterling silver, and depicts a regulation-size football in kicking position that, standing 22 inches (56 cm) tall, weighing 7 pounds (3.2 kg), it takes approximately four months and 72 man-hours to create. The words "Vince Lombardi Trophy" are engraved and the NFL shield is affixed in a separate item onto the base. After the trophy is awarded, it is sent back to Tiffany's to be engraved with the winning team's name, the date and final score of the Super Bowl, and then is sent back to the winning team for them to keep.
Since Super Bowl XXX, it is presented to the winning team's owner on the field following the game. Previously, it was presented inside the winning team's locker room. At every Super Bowl, two Lombardi trophies are present in the unfortunate event that one is accidentally destroyed in celebration. Unlike trophies such as the Stanley Cup and the Grey Cup, a new Vince Lombardi Trophy is made every year and the winning team maintains permanent possession of that trophy.
It has been a great week at CF864! Lot of good stuff going on each day. The Paleo Challenge seems to be going very well (hang on guys...30 days will be here real soon!) and there have been some really good PR's going in the books! Great strength gains! Not to forget about our crew that knocked out the half marathon this past weekend, Big Hooyah to ya'll. Some of you are limited for various reasons on the exercises/amount of weight that you can use and we are very happy and thankful that CrossFit is designed to be modified and adjusted to fit every individuals needs. We are just glad that you come and do what you can do and you always put 100% of your heart into it (just just the way CrossFitters roll.....right?) Here's you options: "doing what you can vs. doing nothing at all" ...no brainer, huh.You guys are awesome!
CrossFit 864 Half Marathon long sleeve shirts still available (while they last) get one for your best friend and if you don't have a best friend get one for somebody that don't like you - they might become your new best friend. See Gunny.
Question of the day: What motivates you?
Post comments on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Check out CrossFit 864 on Facebook
Warm up/Range of motion - posted on whiteboard
For time:
35 Renegade Rows
100 Meter Farmers Walk
35 Ball Slams
100 Meter Farmers Walk
35 DU's
100 Meter Farmers Walk
35 Wall Balls
100 Meter Farmers Walk
Load for Farmers Walk - AHAP as heavy as possible
(HEAVY means hands hurting, fingers feel like they are about to fall off, forearms on fire and about to explode, eyes popping out) any questions about what heavy is?
Renegade Row - Dbell/Kbell (recommended # 25/45)
Sub for DU's - 70 tuck jumps or 140 single unders
Wall Ball - # 12-14/18-20 med ball
Train Hard - Train Smart
“If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.”
- 1 Corinthians 13:1-3
“A strong nation, like a strong person, can afford to be gentle, firm, thoughtful, and restrained. It can afford to extend a helping hand to others. It's a weak nation, like a weak person, that must behave with bluster and boasting and rashness and other signs of insecurity."
-Jimmy Carter
Today's off the wall fact that probably means nothing to anyone is:
"Super Bowl Trophy"
The Vince Lombardi Trophy is the trophy awarded each year to the winning team of the National Football League's championship game, the Super Bowl. It has been awarded since 1967 when the Super Bowl's official designation was the AFL-NFL World Championship Game. The trophy was renamed in 1970 in memory of legendary Green Bay Packers head coach Vince Lombardi after his sudden death from cancer to commemorate his victories in the first two Super Bowls.
The trophy, created by Tiffany & Co. is valued at $25,000, made entirely of sterling silver, and depicts a regulation-size football in kicking position that, standing 22 inches (56 cm) tall, weighing 7 pounds (3.2 kg), it takes approximately four months and 72 man-hours to create. The words "Vince Lombardi Trophy" are engraved and the NFL shield is affixed in a separate item onto the base. After the trophy is awarded, it is sent back to Tiffany's to be engraved with the winning team's name, the date and final score of the Super Bowl, and then is sent back to the winning team for them to keep.
Since Super Bowl XXX, it is presented to the winning team's owner on the field following the game. Previously, it was presented inside the winning team's locker room. At every Super Bowl, two Lombardi trophies are present in the unfortunate event that one is accidentally destroyed in celebration. Unlike trophies such as the Stanley Cup and the Grey Cup, a new Vince Lombardi Trophy is made every year and the winning team maintains permanent possession of that trophy.
It has been a great week at CF864! Lot of good stuff going on each day. The Paleo Challenge seems to be going very well (hang on guys...30 days will be here real soon!) and there have been some really good PR's going in the books! Great strength gains! Not to forget about our crew that knocked out the half marathon this past weekend, Big Hooyah to ya'll. Some of you are limited for various reasons on the exercises/amount of weight that you can use and we are very happy and thankful that CrossFit is designed to be modified and adjusted to fit every individuals needs. We are just glad that you come and do what you can do and you always put 100% of your heart into it (just just the way CrossFitters roll.....right?) Here's you options: "doing what you can vs. doing nothing at all" ...no brainer, huh.You guys are awesome!
CrossFit 864 Half Marathon long sleeve shirts still available (while they last) get one for your best friend and if you don't have a best friend get one for somebody that don't like you - they might become your new best friend. See Gunny.
Question of the day: What motivates you?
Post comments on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Wednesday, February 9, 2011
Thursday February 10, 2011
CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time/load on CrossFit 864 Facebook.
We are over halfway through the 30 Day Paleo Challenge so be strong and dont give up!
I cant put enough emphasis on a proper warm up and getting prepared for each workout. For your health and safety please do not show up and plan on jumping into a WOD without spending plenty of time getting ready. When you get to the box early grab a piece of PVC and get your joints moving. Please dont risk an injury as a result of rushing your warm up.
Warm up as a group - 2 Rounds of:
15 Air squats
15 Push-ups
Range of motion (PVC) drills.
Spend a total of 2 minutes on each of the following (rotate between the 2)
Hang/hold (stretch) from pull-up bar
Deep squat stretch
WOD - 5 Rounds for time:
10 Front Squats
10 C2B Pull-ups (chest to bar)
10 Kettlebell Swings
Loading =
75% of bodyweight for front squats
16kg/32kg kettlebells
Rx'd= FORM/FROM (Full Range of Motion) Not just the amount of weight used.
Scaled version/options-Sub dead hang or kipping pull-ups for C2B (chest to bar)
Front Squat - 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. Keep your elbows and chest up. Abdominals tight. Do not lean forward, keep weight on your heels.
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chest must touch the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. Athlete must touch chest to bar on every rep if doing Rx'd - not just a few of them.
Train Hard - Train Smart
I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength.
-Philippians 4:12-13
"He has the most who is most content with the least."
- Diogenes
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time/load on CrossFit 864 Facebook.
We are over halfway through the 30 Day Paleo Challenge so be strong and dont give up!
I cant put enough emphasis on a proper warm up and getting prepared for each workout. For your health and safety please do not show up and plan on jumping into a WOD without spending plenty of time getting ready. When you get to the box early grab a piece of PVC and get your joints moving. Please dont risk an injury as a result of rushing your warm up.
Warm up as a group - 2 Rounds of:
15 Air squats
15 Push-ups
Range of motion (PVC) drills.
Spend a total of 2 minutes on each of the following (rotate between the 2)
Hang/hold (stretch) from pull-up bar
Deep squat stretch
WOD - 5 Rounds for time:
10 Front Squats
10 C2B Pull-ups (chest to bar)
10 Kettlebell Swings
Loading =
75% of bodyweight for front squats
16kg/32kg kettlebells
Rx'd= FORM/FROM (Full Range of Motion) Not just the amount of weight used.
Scaled version/options-Sub dead hang or kipping pull-ups for C2B (chest to bar)
Front Squat - 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. Keep your elbows and chest up. Abdominals tight. Do not lean forward, keep weight on your heels.
Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chest must touch the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. Athlete must touch chest to bar on every rep if doing Rx'd - not just a few of them.
Train Hard - Train Smart
I know how to live on almost nothing or with everything. I have learned the secret of living in every situation, whether it is with a full stomach or empty, with plenty or little. For I can do everything through Christ, who gives me strength.
-Philippians 4:12-13
"He has the most who is most content with the least."
- Diogenes
BE STRONG!
Jay and Janice
Tuesday, February 8, 2011
Wednesday February 9, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m.
For time: 60 DU's or 60 Tuck Jumps
then
AMRAP - 15 minutes of:
5 Burpees
10 Lateral hops
100 Meter sprint
Abdominal Strength
Rotate the following for one minute each - 3 rounds with no rest period
-Sit-ups
-On your back, legs straight, hold feet 6" off the ground
Train Hard - Train Smart
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you, that you may be children of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous.”
- Matthew 5:43-45
Hating people is like burning down your own house to get rid of a rat.
-Henry Emerson Fosdick
Today's off the wall fact that probably means nothing to anyone is:
On this day February 9, 1964 GI Joe character was created.
On this day February 9, 1990 Doina Melinte runs world indoor record 1.5k (4:00:27)
and mile (4:17:13)
BE STRONG!
Jay and Janice
For time: 60 DU's or 60 Tuck Jumps
then
AMRAP - 15 minutes of:
5 Burpees
10 Lateral hops
100 Meter sprint
Abdominal Strength
Rotate the following for one minute each - 3 rounds with no rest period
-Sit-ups
-On your back, legs straight, hold feet 6" off the ground
Train Hard - Train Smart
“You have heard that it was said, ‘Love your neighbor and hate your enemy.’ But I tell you, love your enemies and pray for those who persecute you, that you may be children of your Father in heaven. He causes his sun to rise on the evil and the good, and sends rain on the righteous and the unrighteous.”
- Matthew 5:43-45
Hating people is like burning down your own house to get rid of a rat.
-Henry Emerson Fosdick
Today's off the wall fact that probably means nothing to anyone is:
On this day February 9, 1964 GI Joe character was created.
On this day February 9, 1990 Doina Melinte runs world indoor record 1.5k (4:00:27)
and mile (4:17:13)
BE STRONG!
Jay and Janice
Monday, February 7, 2011
Tuesday February 8, 2011
CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Check out CrossFit 864 and Paleo 864 on Facebook
Warm up/Range of motion/Mobility drills
Make "FORM and FULL RANGE of MOTION" a priority in your workout today! It will help keep your injury free and make each movement much more effective. If you have poor form or only partial range of motion/half reps you need to focus more today on doing it right vs. trying to get a fast time.
CF Hero Workout
"Roy"
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Train Hard- Train Smart
“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”
- Psalm 97:10
“Most of us can forgive and forget; we just don't want the other person to forget that we forgave”
-Ivern Ball
Today's off the wall fact that probably means nothing to anyone is:
On this day February 8, 1973 : The US Senate approved the formation of a special committee to investigate the Watergate bugging incident.
Hope your week is off to a great start!
Take a moment out of your busy day to share a kind word with someone or a compliment. It is so much easier to stop what we are doing when we feel the need to complain about something.
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Check out CrossFit 864 and Paleo 864 on Facebook
Warm up/Range of motion/Mobility drills
Make "FORM and FULL RANGE of MOTION" a priority in your workout today! It will help keep your injury free and make each movement much more effective. If you have poor form or only partial range of motion/half reps you need to focus more today on doing it right vs. trying to get a fast time.
CF Hero Workout
"Roy"
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
Train Hard- Train Smart
“Let those who love the LORD hate evil, for he guards the lives of his faithful ones and delivers them from the hand of the wicked.”
- Psalm 97:10
“Most of us can forgive and forget; we just don't want the other person to forget that we forgave”
-Ivern Ball
Today's off the wall fact that probably means nothing to anyone is:
On this day February 8, 1973 : The US Senate approved the formation of a special committee to investigate the Watergate bugging incident.
Hope your week is off to a great start!
Take a moment out of your busy day to share a kind word with someone or a compliment. It is so much easier to stop what we are doing when we feel the need to complain about something.
BE STRONG!
Jay and Janice
Sunday, February 6, 2011
Monday February 7, 2011
CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Bring your fave Paleo dish tonight. We will do it again after the last WOD. If you missed the last one don't miss tonight...we will have a good time. Oh, and Gunny is getting bigger plates this time so bring plenty of food. 3-2-1- Lets Eat!
Big congrats to all of you that ran in the half marathon on Saturday! You showed up on a cold, rainy morning and showed what you were made of! We are very proud of you! It was really great to see the way the CrossFit 864 community came together to make this a great day!
Special thanks to all of you that came out to help and show support for your fellow CrossFitters. Thank you very much guys!
Another special thanks to the S.C. State Troopers that provided excellent coverage along the route. The safety of the runners was a big priority and these guys made this possible. Thanks to our very own...Mike and J.T. for their hard work.
Gunny has some extra marathon shirts (long sleeve) if you are interested.
Bring your fave Paleo dish tonight. We will do it again after the last WOD. If you missed the last one don't miss tonight...we will have a good time. Oh, and Gunny is getting bigger plates this time so bring plenty of food. 3-2-1- Lets Eat!
Big congrats to all of you that ran in the half marathon on Saturday! You showed up on a cold, rainy morning and showed what you were made of! We are very proud of you! It was really great to see the way the CrossFit 864 community came together to make this a great day!
Special thanks to all of you that came out to help and show support for your fellow CrossFitters. Thank you very much guys!
Another special thanks to the S.C. State Troopers that provided excellent coverage along the route. The safety of the runners was a big priority and these guys made this possible. Thanks to our very own...Mike and J.T. for their hard work.
Gunny has some extra marathon shirts (long sleeve) if you are interested.
AMRAP - 20 minutes of:
3 Back Squats (225/135)
6 T2B (toes to bar)
9 Push-ups (CF Games style)
Rx'd= FORM/FROM (Full Range of Motion) Not just the amount of weight used.
Movement standards:
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. Partial squats are no good and they are not a true test of your squat strength. Why do you stop you squat before reaching proper depth? Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx'd.
T2B/Toes to bar - Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Train Hard - Train Smart
“Whoever pursues righteousness and love finds life, prosperity and honor.”- Proverbs 21:21
I may not be there yet, but I'm closer than I was yesterday. -Unknown
Today's off the wall fact that probably means nothing to anyone is:
Random Super Bowl Facts-
1. The name “Super Bowl” was not used officially until the 3rd championship game in January 1969
2. No NFL team has ever played the Super Bowl in their own stadium.
3. New Orleans and Miami have hosted the Super Bowl the most at 9 times.
4. Mike Ditka, Tom Flores, and Tony Dungy have all won a Super Bowl both as a player and a coach.
5. The following things have never happened in a Super Bowl: a scoreless first half, a shutout, an overtime game and a punt return for a touchdown.
6. According to About.com, the amount of chips consumed on Super Bowl Sunday is over 14 tons!
7. Eight million pounds of guacamole is consumed on Super Bowl Sunday.
8. An average of 6% of people will call out on the Monday following Super Bowl Sunday.
9. The Super Bowl is measured in Roman numerals because a football season runs the span over two calendar years.
BE STRONG!
Jay and Janice
Thursday, February 3, 2011
Friday February 4, 2011
CrossFit 864 WOD - 4:15p.m. ONLY (This is the only workout today)
Group warm-up / Range of motion work. Group
5:00p.m.-7:00p.m. CrossFit 864 Half Marathon packet pick up at the gym. You can still register if you have not done so already.
-Unknown
Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.
-Unknown
Today's off the wall fact that probably means nothing to anyone is:
On this day February 4th, 1932 The first Winter Olympics was held in the United States. These games took place in Lake Placid, New York.
BE STRONG!
Jay and Janice
Group warm-up / Range of motion work. Group
5:00p.m.-7:00p.m. CrossFit 864 Half Marathon packet pick up at the gym. You can still register if you have not done so already.
Very proud of our CF864 crew that has trained so hard for the big run this Saturday! For many of you this will be the longest distance that you have ever ran.....what an awesome accomplishment. Would you have thought a year ago that you would have your body conditioned to do the things that you are doing today? From deadlift PR's to knocking out pull-ups for reps and all of the other things in between that you guys do every single day to get stronger and faster. All I can say is - proud of your motivation and determination! Let's do it.
“But I will sing of your strength, in the morning I will sing of your love; for you are my fortress, my refuge in times of trouble.” - Psalm 59:16
When the world says, "Give up,"Hope whispers, "Try it one more time."-Unknown
Nobody trips over mountains. It is the small pebble that causes you to stumble. Pass all the pebbles in your path and you will find you have crossed the mountain.
-Unknown
Today's off the wall fact that probably means nothing to anyone is:
On this day February 4th, 1932 The first Winter Olympics was held in the United States. These games took place in Lake Placid, New York.
BE STRONG!
Jay and Janice
Wednesday, February 2, 2011
Thursday February 3, 2011
CrossFit 864 WOD
Todays schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time/load on CrossFit 864 Facebook
Reminder - February Dues by February 3rd. Thank you!
“The kettlebell swing… is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio”. There are few things like the nonstop no place to rest burn of a long set of swings.
-Pavel
For time:
150 Kettlebell swings (24kg/16kg)
3 Burpee penalty each time the kettlebell stops moving or you put the kettlebell down.
Abdominal strength - accumulate 3 minutes in a plank hold (not timed)
Post WOD - Stretch/Mobility work - If you are not checking out the Mobility WOD you are missing some good stuff (see link attached)
Are you tight, stiff, no flexibility? Are you doing anything about it?
Train Hard - Train Smart
“However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived”— the things God has prepared for those who love him—”
- 1 Corinthians 2:9
"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
On this day February 3, 1690
1st paper money in America issued (colony of Mass)
On this day February 3, 1876
Albert Spalding with $800 starts sporting goods co, manufacturing 1st official baseball, tennis ball, basketball, golf ball, and football
On this day February 3, 1815
World's 1st commercial cheese factory established, in Switzerland
The kettlebell. AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal—and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. The man's man's choice for the toughest, most demanding, highest-yield exercise tool on the planet. Guaranteed to forge a rugged, resilient, densely-muscled frame—built to withstand the hardest beating and dish it right back out, 24/7.
American hardmen of all stripes were quick to recognize what their Russian counterparts had long known—nothing, nothing beats the kettlebell, when you're looking for a single tool to dramatically impact your strength and conditioning. A storm of success has swept the American Strength and Conditioning landscape, as kettlebell "Comrades" have busted through to new PRs, broken records, thrashed their opponents and elevated their game to new heights of excellence.
-Pavel Tsatsouline, RKC
BE STRONG!
Jay and Janice
Todays schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time/load on CrossFit 864 Facebook
Reminder - February Dues by February 3rd. Thank you!
“The kettlebell swing… is the brutal distillation of everything ketttlebell training is about: power, explosiveness, flexibility and lung searing cardio”. There are few things like the nonstop no place to rest burn of a long set of swings.
-Pavel
For time:
150 Kettlebell swings (24kg/16kg)
3 Burpee penalty each time the kettlebell stops moving or you put the kettlebell down.
Abdominal strength - accumulate 3 minutes in a plank hold (not timed)
Post WOD - Stretch/Mobility work - If you are not checking out the Mobility WOD you are missing some good stuff (see link attached)
Are you tight, stiff, no flexibility? Are you doing anything about it?
Train Hard - Train Smart
“However, as it is written: “What no eye has seen, what no ear has heard, and what no human mind has conceived”— the things God has prepared for those who love him—”
- 1 Corinthians 2:9
"It's not that I'm so smart, it's just that I stay with problems longer."
- Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
On this day February 3, 1690
1st paper money in America issued (colony of Mass)
On this day February 3, 1876
Albert Spalding with $800 starts sporting goods co, manufacturing 1st official baseball, tennis ball, basketball, golf ball, and football
On this day February 3, 1815
World's 1st commercial cheese factory established, in Switzerland
The kettlebell. AK-47 of physical training hardware. Hunk of iron on a handle. Simple, sinister, brutal—and ferociously effective for developing explosive strength, dramatic power and never-say-die conditioning. The man's man's choice for the toughest, most demanding, highest-yield exercise tool on the planet. Guaranteed to forge a rugged, resilient, densely-muscled frame—built to withstand the hardest beating and dish it right back out, 24/7.
American hardmen of all stripes were quick to recognize what their Russian counterparts had long known—nothing, nothing beats the kettlebell, when you're looking for a single tool to dramatically impact your strength and conditioning. A storm of success has swept the American Strength and Conditioning landscape, as kettlebell "Comrades" have busted through to new PRs, broken records, thrashed their opponents and elevated their game to new heights of excellence.
-Pavel Tsatsouline, RKC
BE STRONG!
Jay and Janice
Tuesday, February 1, 2011
Wednesday February 2, 2011
CrossFit 864 - 5:15a.m. / 9:00a.m.
A BIG Thanks to those of you that always stay after the WOD and help put all of the weights, kettlebells, etc. (even if you didn't use that particular weight) back where they belong. You guys are great and we appreciate you!
Warm up / Range of Motion - Please show up on time and do not show up with plans for jumping in the WOD if you miss the group warm up. You should expect to spend a minimum of 15 minutes getting prepared for the workout. Please be patient as everyone gets their equipment ready and as we make sure that each person has a full understanding of the workout. Please don't get the misunderstanding that CrossFit is a place that you can run in...get a 20 minute workout and run out the door as soon as the bar hits the ground on the last rep. I am saying this out of concern for your health and the fact that I don't want to see any of you sidelined and unable to do anything because of an injury. We are here to see you get stronger, faster and leaner as a result of your hard work! Thanks for your understanding. Now, lets do it!
Train Hard - Train Smart! You are guaranteed an injury if you try to jump into an intense exercise unprepared - not if you get injured but when.
Today's off the wall fact that probably means nothing to anyone is:
The average groundhog is 20 inches long and normally weighs from 12 to 15 pounds. Punxsutawney Phil weighs about 20 pounds and is 22 inches long.
February 2, 2011 - Groundhog Day http://www.groundhog.org/
The Punxsutawney Spirit newspaper is credited with printing the news of the first observance in 1886.
Punxsutawney Phil's Shadow -
-If he sees it, he regards it as an omen of six more weeks of bad weather and returns to his hole.
-If the day is cloudy and, hence, shadowless, he takes it as a sign of spring and stays above ground.
Paleo chow time again!
A BIG Thanks to those of you that always stay after the WOD and help put all of the weights, kettlebells, etc. (even if you didn't use that particular weight) back where they belong. You guys are great and we appreciate you!
Warm up / Range of Motion - Please show up on time and do not show up with plans for jumping in the WOD if you miss the group warm up. You should expect to spend a minimum of 15 minutes getting prepared for the workout. Please be patient as everyone gets their equipment ready and as we make sure that each person has a full understanding of the workout. Please don't get the misunderstanding that CrossFit is a place that you can run in...get a 20 minute workout and run out the door as soon as the bar hits the ground on the last rep. I am saying this out of concern for your health and the fact that I don't want to see any of you sidelined and unable to do anything because of an injury. We are here to see you get stronger, faster and leaner as a result of your hard work! Thanks for your understanding. Now, lets do it!
Train Hard - Train Smart! You are guaranteed an injury if you try to jump into an intense exercise unprepared - not if you get injured but when.
Five rounds of:
20 GHD Sit-ups
5 Push Press
Post Load and time - CrossFit 864 Facebook
If you do not have experience on the GHD you will do AbMat sit-ups for this WOD.
Love the LORD your God with all your heart and with all your soul and with all your strength. Deuteronomy 6:5
“The weak can never forgive. Forgiveness is the attribute of the strong.”Today's off the wall fact that probably means nothing to anyone is:
The average groundhog is 20 inches long and normally weighs from 12 to 15 pounds. Punxsutawney Phil weighs about 20 pounds and is 22 inches long.
February 2, 2011 - Groundhog Day http://www.groundhog.org/
The Punxsutawney Spirit newspaper is credited with printing the news of the first observance in 1886.
Punxsutawney Phil's Shadow -
-If he sees it, he regards it as an omen of six more weeks of bad weather and returns to his hole.
-If the day is cloudy and, hence, shadowless, he takes it as a sign of spring and stays above ground.
Paleo chow time again!
Monday, February 7 - We are going to have another Paleo Meal at the box after the last WOD. Approximately 6:45p.m. You are invited to join us and bring your favorite Paleo dish along with a copy of the recipe to share with others. We had a great time at the last one and I have to admit that I planned on nibbling a little and going straight home to prepare my usual (BIG) just got home from the gym meal but I ate so much that I was full from a really good variety of "Paleo Stuff" All good! This is also a good chance for the morning groups and afternoon groups to get to hang out together. Even if you aren't doing the Paleo Challenge come on out.
How are you doing eating Palo? Are the cravings still hanging around? The group on Paleo 864 are doing a great job of keeping each other accountable by posting their daily meals. Cant wait to see the results in 30 days!
How can we put others needs ahead of our own today?
BE STRONG!
Jay and Janice
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