CF 864 - 5:15a.m./7:30a.m./9:00a.m.
“For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.”
-1 Thessalonians 4:16-17
That is why He warned people to “count the cost” before becoming Christians. “Make no mistake,” He says, “if you let me, I will make you perfect. The moment you put yourself in my hands, that is what you are in for. Nothing less, or other than that.
-C.S. Lewis
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
Warm-up
EMOM - 15 minutes
3 Burpees
6 Kettlebell swings (24kg./16kg.)
3 Burpees
Train Hard - Train Smart
HYDRATE! You have to drink plenty of water throughout the day to stay hydrated.
"My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already."
-Milton Berle, Comedian
Are you reaching your goals? How's your diet (nutritional habits) looking? Junk in = Junk!
Lot of hard work getting done this week...you guys are awesome!
BE STRONG!
Jay and Janice
Tuesday, May 31, 2011
Monday, May 30, 2011
Tuesday May 31, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"No Whining Zone"
“In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?”
-Psalm 56:4
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
HYDRATE - drink plenty of water during the day!
Warm-up as a group - please be on time.
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
Back Squat 3-3-3-3-3
- If you did Murph on Monday and your legs are smoked you can catch up the squats on Thursday. Just double up on you strength work - we will be doing Floor Press for 3's on Thursday.
Max rep sit-ups in 2 minutes.
25-15-10 rep for time:
Push press (95/65)
T2B (toes to bar)
Ball slams (40-50/25-30)
1 x 200 meter OH Plate carry (45/25)
Time ends when you complete the 200 meters. You only do this one time after the 10 round.
Train Hard - Train Smart
It is better to deserve honors and not have them than to have them and not deserve them.
-Mark Twain
Proud of our crew that showed up on Memorial Day ready to do hard work! What a great way to honor a hero and show patriotism and a lot of dedication.
Hero - [heer-oh]
1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.
2. a person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model.
3. a man who is idealized for possessing superior qualities in any field.
BE STRONG!
Jay and Janice
"No Whining Zone"
“In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?”
-Psalm 56:4
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
HYDRATE - drink plenty of water during the day!
Warm-up as a group - please be on time.
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
Back Squat 3-3-3-3-3
- If you did Murph on Monday and your legs are smoked you can catch up the squats on Thursday. Just double up on you strength work - we will be doing Floor Press for 3's on Thursday.
Max rep sit-ups in 2 minutes.
25-15-10 rep for time:
Push press (95/65)
T2B (toes to bar)
Ball slams (40-50/25-30)
1 x 200 meter OH Plate carry (45/25)
Time ends when you complete the 200 meters. You only do this one time after the 10 round.
Train Hard - Train Smart
It is better to deserve honors and not have them than to have them and not deserve them.
-Mark Twain
Proud of our crew that showed up on Memorial Day ready to do hard work! What a great way to honor a hero and show patriotism and a lot of dedication.
Hero - [heer-oh]
1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.
2. a person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model.
3. a man who is idealized for possessing superior qualities in any field.
BE STRONG!
Jay and Janice
Saturday, May 28, 2011
Monday May 30, 2011
CrossFit 864 - WOD 0900 Only
Happy Memorial Day!
Be on your guard: stand firm in the faith: be men of courage: be strong.
-1 Corinthians 16:13
“It doesn't take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.”
-General Norman Schwarzkopf / also known as "Stormin' Norman" and "The Bear", is a retired United States Army General who, while he served as Commander of U.S. Central Command, was commander of the Coalition Forces in the Persian Gulf War of 1991.
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Give Honor and respect to all those to whom it is due.
-Romans 13:7
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.
Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
For he who is least among you all will be great.
-Luke 9:48
Train Hard - Train Smart
HYDRATE! Drink plenty of water before you get to the gym.
Looking forward to an awesome group of CrossFitters hitting it extra hard as always and showing honor and patriotism!
Have you checked out the Murph video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Happy Memorial Day!
Be on your guard: stand firm in the faith: be men of courage: be strong.
-1 Corinthians 16:13
“It doesn't take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.”
-General Norman Schwarzkopf / also known as "Stormin' Norman" and "The Bear", is a retired United States Army General who, while he served as Commander of U.S. Central Command, was commander of the Coalition Forces in the Persian Gulf War of 1991.
"Murph"
For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
Give Honor and respect to all those to whom it is due.
-Romans 13:7
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.
Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
For he who is least among you all will be great.
-Luke 9:48
Train Hard - Train Smart
HYDRATE! Drink plenty of water before you get to the gym.
Looking forward to an awesome group of CrossFitters hitting it extra hard as always and showing honor and patriotism!
Have you checked out the Murph video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Sunday May 29, 2011
CrossFit 864 - Rest Day
“Rejoice with those who rejoice; mourn with those who mourn.”
-Romans 12:15
“Going to church does not make you a Christian anymore than going to the garage makes you a car.”
-Dr. Laurence J. Peter
Hope that you are having a great weekend and get plenty of family time and maybe a little extra rest if you are lucky. Looking forward to seeing all of you for Memorial Day Murph...it's going to be an awesome way to start your day.
BE STRONG!
Jay and Janice
“Rejoice with those who rejoice; mourn with those who mourn.”
-Romans 12:15
“Going to church does not make you a Christian anymore than going to the garage makes you a car.”
-Dr. Laurence J. Peter
Hope that you are having a great weekend and get plenty of family time and maybe a little extra rest if you are lucky. Looking forward to seeing all of you for Memorial Day Murph...it's going to be an awesome way to start your day.
BE STRONG!
Jay and Janice
Friday, May 27, 2011
Saturday May 28, 2011
CrossFit 864 - WOD 0830
“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.”
-Acts 20:24
"A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide."
-Mickey Mantle
Join us Saturday morning for a good workout that will get your weekend kicked off in a strong CF kind of way!
Memorial Day Murph - there will only be one WOD on Monday at 0900.
BE STRONG!
Jay and Janice
“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.”
-Acts 20:24
"A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide."
-Mickey Mantle
Join us Saturday morning for a good workout that will get your weekend kicked off in a strong CF kind of way!
Memorial Day Murph - there will only be one WOD on Monday at 0900.
BE STRONG!
Jay and Janice
Thursday, May 26, 2011
Friday May 27, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
“For God did not send his Son into the world to condemn the world, but to save the world through him.”
-John 3:17
“God is no faultfinder, always looking for things to condemn in us. He estimates us at our best, not our worst.”
HYDRATE!
Warm-up as a group
WOD
2 x Max Handstand holds (post your time on the board)
Every 30 seconds for 15 minutes complete:
1 Power Clean (ground to shoulders) (135/85)
2 Ball slams (25-30/40-50)
“Great works are performed not by strength, but by perseverance”
-Samuel Johnson
Memorial Day Murph - 0900 Monday, Memorial Day
Have you checked out the Murph tribute video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
“For God did not send his Son into the world to condemn the world, but to save the world through him.”
-John 3:17
“God is no faultfinder, always looking for things to condemn in us. He estimates us at our best, not our worst.”
HYDRATE!
Warm-up as a group
WOD
2 x Max Handstand holds (post your time on the board)
Every 30 seconds for 15 minutes complete:
1 Power Clean (ground to shoulders) (135/85)
2 Ball slams (25-30/40-50)
“Great works are performed not by strength, but by perseverance”
-Samuel Johnson
Memorial Day Murph - 0900 Monday, Memorial Day
Have you checked out the Murph tribute video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Wednesday, May 25, 2011
Thursday May 26, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Listening and Doing
"My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,”
-James 1:19
"Every day you have to test yourself. If you don't, it's a wasted day."
-Terry Butts, Marine Corps Male Athlete of the Year
Share an encouraging word with someone today...you never know what the person beside you might be going through today.
WOD (a)
Warm-up as a group - please be on time.
WOD (b)
Floor Press 5-5-5-5-5
WOD (c)
21-15-9 reps of:
Deadlift (225/135)
C2B Pull-ups (Rx'd - M= chest to bar / W= chin over bar)
1 x 400 Meter Farmers Walk (AHAP)
(Times stops when you complete farmers walk)
Post FW weight with your time.
Remember to drink plenty of water throughout the day. You cannot stay hydrated by sipping on a bottle of water just during the WOD!
Train Smart - Train Hard
Check out CrossFit 864 on Facebook
Hope that you are having a great day.
BE STRONG!
Jay and Janice
Listening and Doing
"My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,”
-James 1:19
"Every day you have to test yourself. If you don't, it's a wasted day."
-Terry Butts, Marine Corps Male Athlete of the Year
Share an encouraging word with someone today...you never know what the person beside you might be going through today.
WOD (a)
Warm-up as a group - please be on time.
WOD (b)
Floor Press 5-5-5-5-5
WOD (c)
21-15-9 reps of:
Deadlift (225/135)
C2B Pull-ups (Rx'd - M= chest to bar / W= chin over bar)
1 x 400 Meter Farmers Walk (AHAP)
(Times stops when you complete farmers walk)
Post FW weight with your time.
Remember to drink plenty of water throughout the day. You cannot stay hydrated by sipping on a bottle of water just during the WOD!
Train Smart - Train Hard
Check out CrossFit 864 on Facebook
Hope that you are having a great day.
BE STRONG!
Jay and Janice
Tuesday, May 24, 2011
Wednesday May 25, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m.
“Be devoted to one another in love. Honor one another above yourselves.”
-Romans 12:10
If you are determined enough and willing to pay the price, you can get it done.
-Mike Ditka
Proud of all of you that showed up on Tuesday and rocked, rocked, rocked it! Especially proud if you looked at the WOD on the blog and STILL came knowing that it was going to test your mental toughness. You guys were awesome! This one separated the "wannabes" .....If you weren't there you missed a good one!
Warm-up posted on whiteboard - as a group
21-15-9 reps for time:
Supine Ring Rows
Kettlebell Swings (24kg./16kg.)
Bear Crawl (down and back - length of gym) between each round
Abdominal strength - as a group.
100 Sit-ups followed by 100 flutter kicks - for time. Straight count on the flutter kicks.
To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
To perform Bear Crawl - Start with your hands and feet on the ground and proceed to crawl on all fours the required distance.
Stretch - Hydrate - Refuel
Memorial Day Murph - One workout on Monday at 0900 and we are looking for a strong showing from the CF 864 Crew! Are you in? Check out the link posted on CrossFit 864 Facebook about Lt. Murphy. This will motivate you to show up and give 110% out of honor.
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
“Be devoted to one another in love. Honor one another above yourselves.”
-Romans 12:10
If you are determined enough and willing to pay the price, you can get it done.
-Mike Ditka
Proud of all of you that showed up on Tuesday and rocked, rocked, rocked it! Especially proud if you looked at the WOD on the blog and STILL came knowing that it was going to test your mental toughness. You guys were awesome! This one separated the "wannabes" .....If you weren't there you missed a good one!
Warm-up posted on whiteboard - as a group
21-15-9 reps for time:
Supine Ring Rows
Kettlebell Swings (24kg./16kg.)
Bear Crawl (down and back - length of gym) between each round
Abdominal strength - as a group.
100 Sit-ups followed by 100 flutter kicks - for time. Straight count on the flutter kicks.
To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.
To perform Bear Crawl - Start with your hands and feet on the ground and proceed to crawl on all fours the required distance.
Stretch - Hydrate - Refuel
Memorial Day Murph - One workout on Monday at 0900 and we are looking for a strong showing from the CF 864 Crew! Are you in? Check out the link posted on CrossFit 864 Facebook about Lt. Murphy. This will motivate you to show up and give 110% out of honor.
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Monday, May 23, 2011
Tuesday May 24, 2011
CF 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Each of us should please our neighbors for their good, to build them up.” - Romans 15:2
Poor form in the gym is caused by insufficient yelling. Rippetoe
WOD - A (see white board for warm up)
WOD - B
100- Thrusters (85/65)
100- box jumps (24/20)
100-push-ups (cf style)
100-squats
1 mile run
50-thrusters (85/65)
50-box jumps (24/20)
50-push ups (cf style)
50-squats
Train Hard!
Be Strong!
Jay and Janice
Each of us should please our neighbors for their good, to build them up.” - Romans 15:2
Poor form in the gym is caused by insufficient yelling. Rippetoe
WOD - A (see white board for warm up)
WOD - B
100- Thrusters (85/65)
100- box jumps (24/20)
100-push-ups (cf style)
100-squats
1 mile run
50-thrusters (85/65)
50-box jumps (24/20)
50-push ups (cf style)
50-squats
Train Hard!
Be Strong!
Jay and Janice
Sunday, May 22, 2011
Monday May 23, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.”
-Galatians 5:13
"To be humble to superiors is duty, to equals courtesy, to inferiors nobleness."
-Benjamin Franklin
WOD (a)
Warm-up as group posted on whiteboard
WOD (b)
Back Squat 5-5-5-5-5 (work up to a 5 rep max)
Remember proper form is what gets you get strong without getting injured.
Always have someone spotting you on squats.
WOD (c)
5 Rounds for time:
5 Man makers (Kbell or Dbell - select a challenging weight)
20 K2E (knees to elbows)
30 step walking lunge (straight count - each step is a rep)
400 Meter run
Post your stats on CrossFit 864 Facebook
Train Hard - Train Smart
Hydrate - Stretch - Refuel
Hope that everyone had a great weekend and Monday is off to a good start!
BE STRONG!
Jay and Janice
You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.”
-Galatians 5:13
"To be humble to superiors is duty, to equals courtesy, to inferiors nobleness."
-Benjamin Franklin
WOD (a)
Warm-up as group posted on whiteboard
WOD (b)
Back Squat 5-5-5-5-5 (work up to a 5 rep max)
Remember proper form is what gets you get strong without getting injured.
Always have someone spotting you on squats.
WOD (c)
5 Rounds for time:
5 Man makers (Kbell or Dbell - select a challenging weight)
20 K2E (knees to elbows)
30 step walking lunge (straight count - each step is a rep)
400 Meter run
Post your stats on CrossFit 864 Facebook
Train Hard - Train Smart
Hydrate - Stretch - Refuel
Hope that everyone had a great weekend and Monday is off to a good start!
BE STRONG!
Jay and Janice
Thursday, May 19, 2011
Friday May 20, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
Another one of my favorites!
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind. That person should not expect to receive anything from the Lord. Such a person is double-minded and unstable in all they do.
-James 1:2-8
“It is easier to find a score of men wise enough to discover the truth than to find one intrepid enough, in the face of opposition to stand up for it.”
-A. A. Hodge
Warm-up as a group - posted on whiteboard
"Bullet Proof"
50-30-20 for time, reps of:
Pull-ups
KB Swings (24kg./16kg.)
Burpees
Train Hard - Train Smart
“Our strength grows out of our weaknesses”
-Ralph Waldo Emerson
Paleo Breakfast Recipe
http://www.darwinstable.com/2009/09/09/the-perfect-paleo-breakfast/
BE STRONG!
Jay and Janice
Another one of my favorites!
Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. If any of you lacks wisdom, you should ask God, who gives generously to all without finding fault, and it will be given to you. But when you ask, you must believe and not doubt, because the one who doubts is like a wave of the sea, blown and tossed by the wind. That person should not expect to receive anything from the Lord. Such a person is double-minded and unstable in all they do.
-James 1:2-8
“It is easier to find a score of men wise enough to discover the truth than to find one intrepid enough, in the face of opposition to stand up for it.”
-A. A. Hodge
Warm-up as a group - posted on whiteboard
"Bullet Proof"
50-30-20 for time, reps of:
Pull-ups
KB Swings (24kg./16kg.)
Burpees
Train Hard - Train Smart
“Our strength grows out of our weaknesses”
-Ralph Waldo Emerson
Paleo Breakfast Recipe
http://www.darwinstable.com/2009/09/09/the-perfect-paleo-breakfast/
BE STRONG!
Jay and Janice
Wednesday, May 18, 2011
Thursday May 19, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“God is fair; he will not forget the work you did and the love you showed for him by helping his people. And he will remember that you are still helping them.”
-Hebrews 6:10
“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
-WOD (a) starts as a group - please be on time.
Jump rope - 25 DU's (double unders)
15 Air squats
15 Push-ups
15 Deadlift (light weight)
Hold deep squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute
-WOD (b)
“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)
Go hard and go fast but do not sacrifice your form for speed.
Hydrate - Stretch - Refuel (EAT!)
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
BE STRONG!
Jay and Janice
“God is fair; he will not forget the work you did and the love you showed for him by helping his people. And he will remember that you are still helping them.”
-Hebrews 6:10
“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
-WOD (a) starts as a group - please be on time.
Jump rope - 25 DU's (double unders)
15 Air squats
15 Push-ups
15 Deadlift (light weight)
Hold deep squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute
-WOD (b)
“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)
Go hard and go fast but do not sacrifice your form for speed.
Hydrate - Stretch - Refuel (EAT!)
“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare
BE STRONG!
Jay and Janice
Tuesday, May 17, 2011
Wednesday May 18, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m.
“Yes, God's riches are very great, and his wisdom and knowledge have no end! No one can explain the things God decides or understand his ways.”
-Romans 11:33
If you find a path with no obstacles, it probably doesn’t go anywhere.
-Unknown
WOD (a) starts as a group - please be on time.
Jump rope - 25 DU's (double unders)
15 Air squats
15 Push-ups
15 light kettlebell swings
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute
WOD (b) = 2 - 7 minute parts
AMRAP - 7 minutes:
10 Push-ups (CF Hand release)
15 Lateral hops - over PVC
10 Ball slams (40-50/25-30)
Rest 1 minute
AMRAP - 7 minutes:
10 One arm kettlebell swings (5 each side)
15 Kettlebell figure 8's
10 One arm kettlebell push press (5 each side)
Use the same kettlebell for the 3 movements. Goal is to not drop kettlebell for the entire 7 minutes.
Train Hard - Train Smart
A few of the many benefits of Fish Oil
Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression.
Heart Problems
The intake of the recommended amount of DHA and EPA has been shown to have many heart healthy benefits. Consumption of dietary fish or fish oil supplements can lower triglycerides-a certain type of blood fat-and increase "good" cholesterol, while slightly thinning the blood. All of these factors help reduce the risk of heart attack. Fish oil also helps to prevent dangerous abnormal heart rhythms that can cause sudden cardiac death, and strokes in people with known cardiovascular disease. In addition to the numerous benefits already mentioned for the heart, fish oil can also slow the hardening of arteries and slightly lower blood pressure-two more important factors of heart health
Inflammation
Omega-3 fatty acids are not only good for the heart; they also help to reduce inflammation. This is perhaps one of the most valuable benefits of the Omega-3 fatty acids found in fish oil, as inflammation is associated with many serious diseases. Heart disease, cancer, autoimmune diseases, psoriasis, and Alzheimer's, for example, are characterized by increased levels of pro-inflammatory markers. Omega-3 fatty acids from fish oil reduce inflammation by preventing production of pro-inflammatory signaling molecules. This may help to prevent serious illness associated with inflammation.
Arthritis
The ability of fish oil to reduce inflammation is not only good for preventing serious illnesses, such as heart disease and cancer. Fish oil is also effective in reducing the symptoms and pain of arthritis. Morning stiffness and joint tenderness was shown to decrease with regular intake of fish oil supplements. Fish oil does not act as a painkiller, and it takes regular use before a difference is noticed. However, fish oil is a viable, natural way to reduce the pain and symptoms associated with arthritis if one is dedicated to the long term outcome rather than focused on immediate cessation of symptoms
Fish oil Omega-3 fatty acids and our bodies
Omega-3 fatty acids found in fish oil are extremely important to the overall health of our minds and bodies. For that reason, it is important to understand how our bodies obtain these important fatty acids. The human body cannot make Omega-3 fatty acids, and therefore is dependent on outside sources for the essential fatty acids. In all circumstances where these fatty acids are believed to be medically beneficial, we must get it through either food (i.e. eating the recommended 2 servings of fish per week) or through a fish oil supplement.
Fish oil supplements, quality and how fish oil is manufactured
If a fish oil supplement is used to obtain the essential Omega-3 fatty acids, it is important to know how to determine the quality of the fish oil. However, in order to determine the quality, one must first understand exactly how fish oil is manufactured. First, the oily fish enters a processing plant and is cut into pieces. These pieces are then cooked with steam. The cooked fish is then pressed to separate the fat free solid from the liquid, which consists of oil and water. The fat free solid is processed into fish meal, which is commonly used in animal feed, while the liquid is further processed to separate the water from the oil. The separated water has solids in it and is added back into the fish meal to be used in animal feed, while the separated oil is further processed to remove impurities. Finally, anti-oxidants are added to the fish oil and the finished oil is placed in steel storage containers. Thus, fish oil is created.
With an understanding of the manufacturing process, one can more easily determine the quality of the fish oil, as the quality depends on the type of fish used and the purity standards followed when refining the oil. Salmon, tuna, sardines and anchovies are the richest sources of Omega-3 fatty acids, therefore making fish oil made from these fish the most desirable. In order to assess the purity standards followed during the refining of the fish oil, contacting the company that manufactures the fish oil is the best option. When contacting the company, a request for documentation of product verification by a third party laboratory should be requested. A company that is responsible, has done their homework, and has received good marks from third party verification should be happy to provide this information.
Another indication of quality is the ratio of EPA and DHA per capsule. Many manufacturers include the milligrams of fish oil on their labels. However, less than one third of that number is actually the essential Omega-3 fatty acids. In order to determine the quality of the fish oil and Omega-3s then, the amounts of EPA and DHA per serving must be added. For example, a fish oil capsule that is 1,000 mg fish oil may contain 200 mg of EPA and 150 mg of DHA, meaning the capsule provides 350 mg of Omega-3 fatty acids.
Here are a few simple rules to follow in order to choose the highest quality fish oil supplement:
- The fish oil must contain Omega-3 fatty acids, not just "fish oil." Remember, it is from the Omega-3 fatty acids that we receive health benefits.
- The supplement should list the total amount of EPA and DHA on the label. You want to get a supplement where the total of the EPA and DHA adds up to the total amount of oils in the product. If there is only 350 mg of Omega-3 fatty acids but the capsule is 1,000 mg, what kind of oil makes up the missing 650 mg? The closer to the overall capsule size, the better.
- The oil should be pressed only from the flesh of the fish. Some supplements are pressed from heads, tails, or internal organs. You wouldn't eat these parts on a fish if you were obtaining your Omega-3 fatty acids via the food source. Thus, you shouldn't want a supplement made out of the inedible parts of the fish either.
- The fish used for the oil should be health screened and disease free. This means the manufacturer needs to know where their fish is coming from and must assess the fish before including them in their processing plant.
- The fish oil should not have been molecularly distilled. Molecularly distilling oxidizes and alters the natural form of the oil. Sometimes the oil is molecularly distilled to remove toxins. However, the fish should not have been contaminated in the first place and so should not have required molecular distillation. If the fish in the supplement required molecular distillation, you have to ask how polluted the fish oil was before the distillation and decide if you really want to put that low quality of fish oil in your body.
In addition to label checking to ensure quality, product contamination affects the quality level of fish oil supplements, and is a common concern. A particular concern is the presence of polychlorinated biphenyls (PCBs), dioxins and heavy metals such as mercury. It is common knowledge that fish contains mercury and mercury in high levels is detrimental to health. However, recent studies failed to find detectable levels of mercury in products of fish oil that were analyzed. Additionally, significant levels of PCBs and dioxins were not found either. It is believed that mercury was not found in detectable levels because most mercury in fish is concentrated in the meat, rather than the oil. Another reason for the undetectable levels of mercury is the distillation process that the fish oil supplements undergo. This process removes contaminants, such as heavy metals and other toxins. Therefore, while product contamination is a legitimate concern, it is not one that needs to be considered too deeply.
Another important factor regarding the quality, and safety, of fish oil is whether or not the fish oil is rancid. This is a legitimate concern and one that is increasingly worrisome. Tests in 2009 showed that an alarming number of sampled fish oil capsules contained "oxidative byproducts," which indicate that the fish oil is degrading and becoming rancid. While fish oil that is not rancid promotes heart health and numerous other health benefits, rancid fish oil has the opposite effect, actually promoting heart disease and other chronic illnesses. The reason rancid fish oil is such a concern is because fish oil begins to oxidize as soon as it is extracted from the fish. The oil then begins to go rancid within days, though the majority of labeled fish oil supplements indicates that the capsules are good for three to four years. Further, because the oil is enclosed in capsules, consumers are not able to tell whether or not the fish oil is rancid. Fortunately, there is a solution to the issue of rancid fish oil. Fortifying fish oil with anti-oxidants, especially vitamin E, prevents oxidation. It is imperative then that manufacturers use the most effective form of vitamin E-gamma and delta-rather than the less effective (and less expensive) alpha tocopherol.
Knowing that it is highly possible for fish oil capsules purchased to go rancid very quickly, it is imperative that you ascertain the quality and safety of the fish oil that you purchase. There are some easy and effective ways to do this. Testing your fish oil capsules is an effective measure of whether or not they rancid. Bite into the capsule. It should taste fresh and slightly fishy. If it tastes bad or has an extremely fishy taste, it is rancid. Throw the entire bottle away and do not buy that brand again. To increase your odds of receiving capsules that are not rancid, check the label closely and choose a brand that uses d-gamma and d-delta forms of tocopherols (vitamin E). These help to prevent oxidation and rancidity, so brands using these more expensive forms of vitamin E are more likely to be good when you bite into that capsule to check. Do not buy the cheapest brand of fish oil. It might sound more appealing to pay a few dollars less, but it isn't worth it in the long run. If the brand is significantly less than other brands, chances are it uses the lesser quality vitamin E and does not adequately prevent against oxidation and rancidity.
To emphasize how important this is we will state this again - it is imperative never to take fish oil supplements that are rancid. The purpose of the fish oil is to better your general health and help prevent serious illness. Consuming rancid fish oil will do just the opposite.
Fish oil dosage and medical advice
Varying opinions and recommendations regarding the proper dosage of fish oil makes it essential that medical advice is sought before determining and beginning any dosage, but particularly any dosage above the FDA's recommendation of 3,000 mg daily. Additionally, due to the blood thinning effect of fish oil supplements, anyone with a chronic blood disorder should consult a medical doctor before taking ANY dosage of fish oil.
Eating fish as a source of Omega-3 fatty acids
For general health it is recommended that two 3-ounce servings of fish are eaten per week. However, it is important to note that it is difficult to get an adequate dose of fish oil, high in Omega-3 fatty acids, from food alone. Therefore, supplements such as capsules and chewable tablets are necessary. It sometimes occurs that someone is unable to take the capsules or chewable tablets for various reasons.
Hope that your week is going well. Share an encouraging word with someone today.
Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.
-Francesca Reigler
BE STRONG!
Jay and Janice
“Yes, God's riches are very great, and his wisdom and knowledge have no end! No one can explain the things God decides or understand his ways.”
-Romans 11:33
If you find a path with no obstacles, it probably doesn’t go anywhere.
-Unknown
WOD (a) starts as a group - please be on time.
Jump rope - 25 DU's (double unders)
15 Air squats
15 Push-ups
15 light kettlebell swings
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
Hang from pull-up bar for one minute
WOD (b) = 2 - 7 minute parts
AMRAP - 7 minutes:
10 Push-ups (CF Hand release)
15 Lateral hops - over PVC
10 Ball slams (40-50/25-30)
Rest 1 minute
AMRAP - 7 minutes:
10 One arm kettlebell swings (5 each side)
15 Kettlebell figure 8's
10 One arm kettlebell push press (5 each side)
Use the same kettlebell for the 3 movements. Goal is to not drop kettlebell for the entire 7 minutes.
Train Hard - Train Smart
A few of the many benefits of Fish Oil
Fish oil, made from the tissue of oily fish-such as salmon, tuna, mackerel, herring, lake trout and sardines-has many health benefits. Fish oil contains important Omega-3 fatty acids , most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression.
Heart Problems
The intake of the recommended amount of DHA and EPA has been shown to have many heart healthy benefits. Consumption of dietary fish or fish oil supplements can lower triglycerides-a certain type of blood fat-and increase "good" cholesterol, while slightly thinning the blood. All of these factors help reduce the risk of heart attack. Fish oil also helps to prevent dangerous abnormal heart rhythms that can cause sudden cardiac death, and strokes in people with known cardiovascular disease. In addition to the numerous benefits already mentioned for the heart, fish oil can also slow the hardening of arteries and slightly lower blood pressure-two more important factors of heart health
Inflammation
Omega-3 fatty acids are not only good for the heart; they also help to reduce inflammation. This is perhaps one of the most valuable benefits of the Omega-3 fatty acids found in fish oil, as inflammation is associated with many serious diseases. Heart disease, cancer, autoimmune diseases, psoriasis, and Alzheimer's, for example, are characterized by increased levels of pro-inflammatory markers. Omega-3 fatty acids from fish oil reduce inflammation by preventing production of pro-inflammatory signaling molecules. This may help to prevent serious illness associated with inflammation.
Arthritis
The ability of fish oil to reduce inflammation is not only good for preventing serious illnesses, such as heart disease and cancer. Fish oil is also effective in reducing the symptoms and pain of arthritis. Morning stiffness and joint tenderness was shown to decrease with regular intake of fish oil supplements. Fish oil does not act as a painkiller, and it takes regular use before a difference is noticed. However, fish oil is a viable, natural way to reduce the pain and symptoms associated with arthritis if one is dedicated to the long term outcome rather than focused on immediate cessation of symptoms
Fish oil Omega-3 fatty acids and our bodies
Omega-3 fatty acids found in fish oil are extremely important to the overall health of our minds and bodies. For that reason, it is important to understand how our bodies obtain these important fatty acids. The human body cannot make Omega-3 fatty acids, and therefore is dependent on outside sources for the essential fatty acids. In all circumstances where these fatty acids are believed to be medically beneficial, we must get it through either food (i.e. eating the recommended 2 servings of fish per week) or through a fish oil supplement.
Fish oil supplements, quality and how fish oil is manufactured
If a fish oil supplement is used to obtain the essential Omega-3 fatty acids, it is important to know how to determine the quality of the fish oil. However, in order to determine the quality, one must first understand exactly how fish oil is manufactured. First, the oily fish enters a processing plant and is cut into pieces. These pieces are then cooked with steam. The cooked fish is then pressed to separate the fat free solid from the liquid, which consists of oil and water. The fat free solid is processed into fish meal, which is commonly used in animal feed, while the liquid is further processed to separate the water from the oil. The separated water has solids in it and is added back into the fish meal to be used in animal feed, while the separated oil is further processed to remove impurities. Finally, anti-oxidants are added to the fish oil and the finished oil is placed in steel storage containers. Thus, fish oil is created.
With an understanding of the manufacturing process, one can more easily determine the quality of the fish oil, as the quality depends on the type of fish used and the purity standards followed when refining the oil. Salmon, tuna, sardines and anchovies are the richest sources of Omega-3 fatty acids, therefore making fish oil made from these fish the most desirable. In order to assess the purity standards followed during the refining of the fish oil, contacting the company that manufactures the fish oil is the best option. When contacting the company, a request for documentation of product verification by a third party laboratory should be requested. A company that is responsible, has done their homework, and has received good marks from third party verification should be happy to provide this information.
Another indication of quality is the ratio of EPA and DHA per capsule. Many manufacturers include the milligrams of fish oil on their labels. However, less than one third of that number is actually the essential Omega-3 fatty acids. In order to determine the quality of the fish oil and Omega-3s then, the amounts of EPA and DHA per serving must be added. For example, a fish oil capsule that is 1,000 mg fish oil may contain 200 mg of EPA and 150 mg of DHA, meaning the capsule provides 350 mg of Omega-3 fatty acids.
Here are a few simple rules to follow in order to choose the highest quality fish oil supplement:
- The fish oil must contain Omega-3 fatty acids, not just "fish oil." Remember, it is from the Omega-3 fatty acids that we receive health benefits.
- The supplement should list the total amount of EPA and DHA on the label. You want to get a supplement where the total of the EPA and DHA adds up to the total amount of oils in the product. If there is only 350 mg of Omega-3 fatty acids but the capsule is 1,000 mg, what kind of oil makes up the missing 650 mg? The closer to the overall capsule size, the better.
- The oil should be pressed only from the flesh of the fish. Some supplements are pressed from heads, tails, or internal organs. You wouldn't eat these parts on a fish if you were obtaining your Omega-3 fatty acids via the food source. Thus, you shouldn't want a supplement made out of the inedible parts of the fish either.
- The fish used for the oil should be health screened and disease free. This means the manufacturer needs to know where their fish is coming from and must assess the fish before including them in their processing plant.
- The fish oil should not have been molecularly distilled. Molecularly distilling oxidizes and alters the natural form of the oil. Sometimes the oil is molecularly distilled to remove toxins. However, the fish should not have been contaminated in the first place and so should not have required molecular distillation. If the fish in the supplement required molecular distillation, you have to ask how polluted the fish oil was before the distillation and decide if you really want to put that low quality of fish oil in your body.
In addition to label checking to ensure quality, product contamination affects the quality level of fish oil supplements, and is a common concern. A particular concern is the presence of polychlorinated biphenyls (PCBs), dioxins and heavy metals such as mercury. It is common knowledge that fish contains mercury and mercury in high levels is detrimental to health. However, recent studies failed to find detectable levels of mercury in products of fish oil that were analyzed. Additionally, significant levels of PCBs and dioxins were not found either. It is believed that mercury was not found in detectable levels because most mercury in fish is concentrated in the meat, rather than the oil. Another reason for the undetectable levels of mercury is the distillation process that the fish oil supplements undergo. This process removes contaminants, such as heavy metals and other toxins. Therefore, while product contamination is a legitimate concern, it is not one that needs to be considered too deeply.
Another important factor regarding the quality, and safety, of fish oil is whether or not the fish oil is rancid. This is a legitimate concern and one that is increasingly worrisome. Tests in 2009 showed that an alarming number of sampled fish oil capsules contained "oxidative byproducts," which indicate that the fish oil is degrading and becoming rancid. While fish oil that is not rancid promotes heart health and numerous other health benefits, rancid fish oil has the opposite effect, actually promoting heart disease and other chronic illnesses. The reason rancid fish oil is such a concern is because fish oil begins to oxidize as soon as it is extracted from the fish. The oil then begins to go rancid within days, though the majority of labeled fish oil supplements indicates that the capsules are good for three to four years. Further, because the oil is enclosed in capsules, consumers are not able to tell whether or not the fish oil is rancid. Fortunately, there is a solution to the issue of rancid fish oil. Fortifying fish oil with anti-oxidants, especially vitamin E, prevents oxidation. It is imperative then that manufacturers use the most effective form of vitamin E-gamma and delta-rather than the less effective (and less expensive) alpha tocopherol.
Knowing that it is highly possible for fish oil capsules purchased to go rancid very quickly, it is imperative that you ascertain the quality and safety of the fish oil that you purchase. There are some easy and effective ways to do this. Testing your fish oil capsules is an effective measure of whether or not they rancid. Bite into the capsule. It should taste fresh and slightly fishy. If it tastes bad or has an extremely fishy taste, it is rancid. Throw the entire bottle away and do not buy that brand again. To increase your odds of receiving capsules that are not rancid, check the label closely and choose a brand that uses d-gamma and d-delta forms of tocopherols (vitamin E). These help to prevent oxidation and rancidity, so brands using these more expensive forms of vitamin E are more likely to be good when you bite into that capsule to check. Do not buy the cheapest brand of fish oil. It might sound more appealing to pay a few dollars less, but it isn't worth it in the long run. If the brand is significantly less than other brands, chances are it uses the lesser quality vitamin E and does not adequately prevent against oxidation and rancidity.
To emphasize how important this is we will state this again - it is imperative never to take fish oil supplements that are rancid. The purpose of the fish oil is to better your general health and help prevent serious illness. Consuming rancid fish oil will do just the opposite.
Fish oil dosage and medical advice
Varying opinions and recommendations regarding the proper dosage of fish oil makes it essential that medical advice is sought before determining and beginning any dosage, but particularly any dosage above the FDA's recommendation of 3,000 mg daily. Additionally, due to the blood thinning effect of fish oil supplements, anyone with a chronic blood disorder should consult a medical doctor before taking ANY dosage of fish oil.
Eating fish as a source of Omega-3 fatty acids
For general health it is recommended that two 3-ounce servings of fish are eaten per week. However, it is important to note that it is difficult to get an adequate dose of fish oil, high in Omega-3 fatty acids, from food alone. Therefore, supplements such as capsules and chewable tablets are necessary. It sometimes occurs that someone is unable to take the capsules or chewable tablets for various reasons.
Hope that your week is going well. Share an encouraging word with someone today.
Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.
-Francesca Reigler
BE STRONG!
Jay and Janice
Monday, May 16, 2011
Tuesday May 17, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will direct your paths.
-Proverbs 3, 5-6
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
-Reinhold Niebuhr
People tend to want to follow the beaten path. The difficulty is that the beaten path doesn’t seem to be leading anywhere.
-Charles M. Mathias
WOD (a) starts as a group - please be on time.
Jump rope - accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
2 x Max Handstand holds
WOD (b)
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
W-Rx'd load = 65 pounds.
Ground to overhead anyway, snatch, clean and jerk, etc. your choice.
Abdominal strength - 200 sit-ups for time (as a group)
Go hard and fast!
Post your time on CrossFit 864 Facebook.
Hope that your week is off to a great start! Thanks for all you do!
"The only easy day was yesterday"
BE STRONG!
Jay and Janice
Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will direct your paths.
-Proverbs 3, 5-6
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
-Reinhold Niebuhr
People tend to want to follow the beaten path. The difficulty is that the beaten path doesn’t seem to be leading anywhere.
-Charles M. Mathias
WOD (a) starts as a group - please be on time.
Jump rope - accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
2 x Max Handstand holds
WOD (b)
"SQT"
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice
W-Rx'd load = 65 pounds.
Ground to overhead anyway, snatch, clean and jerk, etc. your choice.
Abdominal strength - 200 sit-ups for time (as a group)
Go hard and fast!
Post your time on CrossFit 864 Facebook.
Hope that your week is off to a great start! Thanks for all you do!
"The only easy day was yesterday"
BE STRONG!
Jay and Janice
Sunday, May 15, 2011
Monday May 16, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
God lifted me out of the slimy pit, out of the mud and mire; He set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the Lord.
-Psalm 40:2-3
Confidence comes from hours and days and weeks and years of constant work and dedication.
-Roger Staubach
DEFINITION OF A VETERAN
A veteran - whether active duty, retired, national guard or reserve - is someone who, at one point in his life, wrote a blank check made payable to "The United States of America", for an amount of "up to and including my life".
That is Honor; and there are way too many people in this country, who no longer understand it.
5-16-2011 WOD (a) starts as a group - please be on time.
WOD (a)
Jump rope - accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
2 x Max Handstand holds
Get squat bar loaded and do a couple of warm up sets.
WOD (b)
4 Rounds for time:
20 Rep back squat (155/95)
400 Meter run
Hydrate - Stretch - Refuel- Get ready to go again!
Paleo on a Shoestring Budget Tip:
Which Foods Should Be From Organic Sources?
While it would be fantastic if we could all eat everything organic all the time, chances are that the cost of this simply gets too high for many of us. Does that mean you should throw it all out the door, and keep eating canned green beans? Not at all! Just determine which foods are most important to eat from an organic, versus a conventional, source.
After studying lots of research, I've determined the following foods to be the most important ones to me to buy from an organic source:
Meat and poultry (it is equally important to be sure they come from places where animals are raised humanely and fed a diet natural to them, and to oppose buying from factory farms!)
Soft fruits with thin or no skin, such as strawberries, grapes, tomatoes and apples.
Lettuce and other leafy greens.
On the other hand, some things you may opt to buy from conventional sources are:
Fruits with thick skins, such as banana and pineapple.
Vegetables that don't retain as much pesticide residue, such as cabbage and broccoli.
Of course, do wash everything before you prepare it. Even though it may be organic, organic doesn't mean "ready to eat" and it may have bacteria on it!
''EatClean - StayLean''
We had a great time this past Friday night! If you missed it you missed a gym packed with motivation and hard work! Very proud of all of you! You also missed a great time of fellowship and friendly competition with our fellow CrossFitters from HIT CrossFit. We had a lot of positive feedback and we will keep the action going throughout the summer. We a planning on doing "Murph" during the Memorial Day weekend - details to follow.
If you don't push yourself, who will?
BE STRONG!
Jay and Janice
God lifted me out of the slimy pit, out of the mud and mire; He set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the Lord.
-Psalm 40:2-3
Confidence comes from hours and days and weeks and years of constant work and dedication.
-Roger Staubach
DEFINITION OF A VETERAN
A veteran - whether active duty, retired, national guard or reserve - is someone who, at one point in his life, wrote a blank check made payable to "The United States of America", for an amount of "up to and including my life".
That is Honor; and there are way too many people in this country, who no longer understand it.
5-16-2011 WOD (a) starts as a group - please be on time.
WOD (a)
Jump rope - accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side
2 x Max Handstand holds
Get squat bar loaded and do a couple of warm up sets.
WOD (b)
4 Rounds for time:
20 Rep back squat (155/95)
400 Meter run
Hydrate - Stretch - Refuel- Get ready to go again!
Paleo on a Shoestring Budget Tip:
Which Foods Should Be From Organic Sources?
While it would be fantastic if we could all eat everything organic all the time, chances are that the cost of this simply gets too high for many of us. Does that mean you should throw it all out the door, and keep eating canned green beans? Not at all! Just determine which foods are most important to eat from an organic, versus a conventional, source.
After studying lots of research, I've determined the following foods to be the most important ones to me to buy from an organic source:
Meat and poultry (it is equally important to be sure they come from places where animals are raised humanely and fed a diet natural to them, and to oppose buying from factory farms!)
Soft fruits with thin or no skin, such as strawberries, grapes, tomatoes and apples.
Lettuce and other leafy greens.
On the other hand, some things you may opt to buy from conventional sources are:
Fruits with thick skins, such as banana and pineapple.
Vegetables that don't retain as much pesticide residue, such as cabbage and broccoli.
Of course, do wash everything before you prepare it. Even though it may be organic, organic doesn't mean "ready to eat" and it may have bacteria on it!
''EatClean - StayLean''
We had a great time this past Friday night! If you missed it you missed a gym packed with motivation and hard work! Very proud of all of you! You also missed a great time of fellowship and friendly competition with our fellow CrossFitters from HIT CrossFit. We had a lot of positive feedback and we will keep the action going throughout the summer. We a planning on doing "Murph" during the Memorial Day weekend - details to follow.
If you don't push yourself, who will?
BE STRONG!
Jay and Janice
Saturday, May 14, 2011
Sunday May 15, 2011
CF 864 - Rest Day
“You made my whole being; you formed me in my mother's body. I praise you because you made me in an amazing and wonderful way. What you have done is wonderful. I know this very well.”
Psalms 139:13-14
Be Strong!
Jay and Janice
“You made my whole being; you formed me in my mother's body. I praise you because you made me in an amazing and wonderful way. What you have done is wonderful. I know this very well.”
Psalms 139:13-14
Be Strong!
Jay and Janice
Friday, May 13, 2011
Wednesday, May 11, 2011
Thursday May 12, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be kind and loving to each other, and forgive each other just as God forgave you in Christ.”
-Ephesians 4:32
“Weakness of attitude becomes weakness of character.”
-Albert Einstein
WOD(a) - will start as a group - on time.
WOD (a) Spend 15 minutes
400 meter run
Samson Stretch 2 x 20 seconds each side
20 squats (hold the last squat at the bottom for a good stretch)
10 push-ups
Hang from pull-up bar (accumulate at least one minute)
Grab a pc of PVC and work through ROM (range of motion) drills
WOD (b)
Overhead Press (strict) 1-1-1-1-1 (go for your 1 RM)
Go for 100% max effort on last set.
Remember strict = Knees locked, no hips (No dip and drive)
WOD (c)
21-15-9 reps for time:
SDHP (95/65) - Beast (125/85)
Push-ups - Beast (M = clapping / W = unassisted, not on knees)
Box Jumps (24/20) - Beast (28/24) men add a bumper to 24" box
Post WOD - Hydrate - Stretch - Refuel (Feed the machine!)
Train Hard - Train Smart
Please let us know if you are planning on doing the Friday Night WOD. There is a sign up list on CrossFit 864 Facebook. Don't forget to post your 1 RM and 21-15-9 time.
BE STRONG!
Jay and Janice
“Be kind and loving to each other, and forgive each other just as God forgave you in Christ.”
-Ephesians 4:32
“Weakness of attitude becomes weakness of character.”
-Albert Einstein
WOD(a) - will start as a group - on time.
WOD (a) Spend 15 minutes
400 meter run
Samson Stretch 2 x 20 seconds each side
20 squats (hold the last squat at the bottom for a good stretch)
10 push-ups
Hang from pull-up bar (accumulate at least one minute)
Grab a pc of PVC and work through ROM (range of motion) drills
WOD (b)
Overhead Press (strict) 1-1-1-1-1 (go for your 1 RM)
Go for 100% max effort on last set.
Remember strict = Knees locked, no hips (No dip and drive)
WOD (c)
21-15-9 reps for time:
SDHP (95/65) - Beast (125/85)
Push-ups - Beast (M = clapping / W = unassisted, not on knees)
Box Jumps (24/20) - Beast (28/24) men add a bumper to 24" box
Post WOD - Hydrate - Stretch - Refuel (Feed the machine!)
Train Hard - Train Smart
Please let us know if you are planning on doing the Friday Night WOD. There is a sign up list on CrossFit 864 Facebook. Don't forget to post your 1 RM and 21-15-9 time.
BE STRONG!
Jay and Janice
Tuesday, May 10, 2011
Wednesday May 11, 2011
CrossFit 864 - 5:15a.m./9:00a.m.
“If your fellow believer sins against you, go and tell him in private what he did wrong. If he listens to you, you have helped that person to be your brother or sister again.”
- Matthew 18:15
Don't give up. Don't ever give up.
-Jim Valvano
WOD (A) - Starts as a group.
1 Round of:
50 jump rope (work on your DU's)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 push-ups
10 squats
50 jump rope (work on your DU's)
2 minute squat stretch (try to hold for 2 straight minutes)
Spend 5 minute doing Mobility drills - PVC, bands, etc.
WOD (B)
"Tabata"
Alternate the following exercises: 8 x 20 seconds each.
Box Jump (24/20)
Bear Crawl
Rest 1 minute
Walking lunge (Kbell through legs - AHAP)
Ball slams (40-50/25-30)
Train Hard - Train Smart
Check out CrossFit 864 on Facebook
Are you planning on joining us for "Friday Night Lights" WOD? We would like to get a headcount ASAP. Please reply on Facebook - there is a list already started.
Question of the day - What is you favorite and least favorite exercise that we do at CrossFit 864? Post comments on CrossFit 864 Facebook.
Have a great day!
BE STRONG!
Jay and Janice
“If your fellow believer sins against you, go and tell him in private what he did wrong. If he listens to you, you have helped that person to be your brother or sister again.”
- Matthew 18:15
Don't give up. Don't ever give up.
-Jim Valvano
WOD (A) - Starts as a group.
1 Round of:
50 jump rope (work on your DU's)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 push-ups
10 squats
50 jump rope (work on your DU's)
2 minute squat stretch (try to hold for 2 straight minutes)
Spend 5 minute doing Mobility drills - PVC, bands, etc.
WOD (B)
"Tabata"
Alternate the following exercises: 8 x 20 seconds each.
Box Jump (24/20)
Bear Crawl
Rest 1 minute
Walking lunge (Kbell through legs - AHAP)
Ball slams (40-50/25-30)
Train Hard - Train Smart
Check out CrossFit 864 on Facebook
Are you planning on joining us for "Friday Night Lights" WOD? We would like to get a headcount ASAP. Please reply on Facebook - there is a list already started.
Question of the day - What is you favorite and least favorite exercise that we do at CrossFit 864? Post comments on CrossFit 864 Facebook.
Have a great day!
BE STRONG!
Jay and Janice
Monday, May 9, 2011
Tuesday May 10, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be Ruled by the Spirit - So now, those who are in Christ Jesus are not judged guilty. Through Christ Jesus the law of the Spirit that brings life made you free from the law that brings sin and death.”
-Romans 8:1-2
Each day of our lives we make deposits in the memory banks of our children.
-Charles R. Swindoll, The Strong Family
WOD (A)
1 Round of:
200 meter run (warm-up pace)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 thrusters (light weight) dbell or kbell
10 squats
100 jump rope (work on your DU's)
2 minute squat stretch
Spend 5 minute doing Mobility drills - PVC and working in your own stretches.
WOD (B)
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Movement standard for Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Train Hard - Train Smart
Friday Night Lights - 6:00p.m.
There will only be one WOD this Friday. If you normally come to a morning workout we want you to join us
on Friday. Come out and enjoy some time with other CrossFitters that you normally don't see.
“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime.”
-Babe Ruth
Awesome job on the deadlifts on Monday! Very excited to see so many of you pushing to see what you are made of! In a typical fitness center environment most people have no idea what they are capable of because they never push it to the limit. I love the saying that I have seen a lot of lately "Strong is the new Skinny".....you guys are strong and getting stronger! Proud of you.
Post your WOD time on CrossFit 864 Facebook. Be a team player - Post your workout today even if you don't normally post.
Sausage and Egg Bites (sounds good!)
http://www.marksdailyapple.com/sausage-egg-breakfast-bites/
Thanks for all that you do!
BE STRONG!
Jay and Janice
“Be Ruled by the Spirit - So now, those who are in Christ Jesus are not judged guilty. Through Christ Jesus the law of the Spirit that brings life made you free from the law that brings sin and death.”
-Romans 8:1-2
Each day of our lives we make deposits in the memory banks of our children.
-Charles R. Swindoll, The Strong Family
WOD (A)
1 Round of:
200 meter run (warm-up pace)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 thrusters (light weight) dbell or kbell
10 squats
100 jump rope (work on your DU's)
2 minute squat stretch
Spend 5 minute doing Mobility drills - PVC and working in your own stretches.
WOD (B)
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Movement standard for Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Train Hard - Train Smart
Friday Night Lights - 6:00p.m.
There will only be one WOD this Friday. If you normally come to a morning workout we want you to join us
on Friday. Come out and enjoy some time with other CrossFitters that you normally don't see.
“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don't play together, the club won't be worth a dime.”
-Babe Ruth
Awesome job on the deadlifts on Monday! Very excited to see so many of you pushing to see what you are made of! In a typical fitness center environment most people have no idea what they are capable of because they never push it to the limit. I love the saying that I have seen a lot of lately "Strong is the new Skinny".....you guys are strong and getting stronger! Proud of you.
Post your WOD time on CrossFit 864 Facebook. Be a team player - Post your workout today even if you don't normally post.
Sausage and Egg Bites (sounds good!)
http://www.marksdailyapple.com/sausage-egg-breakfast-bites/
Thanks for all that you do!
BE STRONG!
Jay and Janice
Sunday, May 8, 2011
Monday May 9, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.”
-Colossians 4:5-6
In matters of style, swim with the current, In matters of principle, stand like a rock.
-Thomas Jefferson
WOD starts as a group - please arrive on time for the warm-up/workout.
The clock will start at 9:00, 4:15, 5:15, 6:15 to begin the following.
WOD - (A)
2 Rounds of the following at a moderate/warm-up pace:
20 DU's or 60 Singles
10 Squats (hold the last squat in the bottom position for 30 seconds)
20 Mountain climbers (straight count)
10 CF Style push-ups.
Spend 5 minutes doing PVC drills and Mobility work before deadlifts.
WOD - (B)
Deadlift 1-1-1-1-1
Today you will got for your 1 RM on DL. What is your best max effort single on the deadlift? Are you keeping up with your numbers?
WOD - (C)
15-10-5 Reps, for time:
Deadlift (load = 60% of 1 RM)
Sprint 100 Meters (to 50 mark and back)
Pull-ups (M = C2B / W = Chin over bar)
Train Hard - Train Smart
Post your heaviest load on deadlift and time on 15-10-5 to CrossFit 864 Facebook. Thanks to those of you that continue to post each day and help keep the FB page alive. Many of you enjoy knowing what the other groups are doing throughout the day and this is a great way to do it.
http://www.facebook.com/pages/CrossFit864/120616656262
Special deal today on long sleeve t-shirts. Check with Gunny to see what sizes are left.
BE STRONG!
Jay and Janice
“Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.”
-Colossians 4:5-6
In matters of style, swim with the current, In matters of principle, stand like a rock.
-Thomas Jefferson
WOD starts as a group - please arrive on time for the warm-up/workout.
The clock will start at 9:00, 4:15, 5:15, 6:15 to begin the following.
WOD - (A)
2 Rounds of the following at a moderate/warm-up pace:
20 DU's or 60 Singles
10 Squats (hold the last squat in the bottom position for 30 seconds)
20 Mountain climbers (straight count)
10 CF Style push-ups.
Spend 5 minutes doing PVC drills and Mobility work before deadlifts.
WOD - (B)
Deadlift 1-1-1-1-1
Today you will got for your 1 RM on DL. What is your best max effort single on the deadlift? Are you keeping up with your numbers?
WOD - (C)
15-10-5 Reps, for time:
Deadlift (load = 60% of 1 RM)
Sprint 100 Meters (to 50 mark and back)
Pull-ups (M = C2B / W = Chin over bar)
Train Hard - Train Smart
Post your heaviest load on deadlift and time on 15-10-5 to CrossFit 864 Facebook. Thanks to those of you that continue to post each day and help keep the FB page alive. Many of you enjoy knowing what the other groups are doing throughout the day and this is a great way to do it.
http://www.facebook.com/pages/CrossFit864/120616656262
Special deal today on long sleeve t-shirts. Check with Gunny to see what sizes are left.
BE STRONG!
Jay and Janice
Saturday, May 7, 2011
Sunday May 8, 2011
CrossFit 864 - REST DAY
Happy Mother's Day to all of the wonderful, hard working, loving mom's out there!
“I regard no man as poor who has a godly mother.”
-Abraham Lincoln
“Always be joyful. Pray continually, and give thanks whatever happens. That is what God wants for you in Christ Jesus.”
-1 Thessalonians 5:16-18
“God will not look you over for medals degrees or diplomas, but for scars”
-Elbert Hubbard
Hope that you are having a great weekend and you get plenty of family time together.
BE STRONG!
Jay and Janice
Happy Mother's Day to all of the wonderful, hard working, loving mom's out there!
“I regard no man as poor who has a godly mother.”
-Abraham Lincoln
“Always be joyful. Pray continually, and give thanks whatever happens. That is what God wants for you in Christ Jesus.”
-1 Thessalonians 5:16-18
“God will not look you over for medals degrees or diplomas, but for scars”
-Elbert Hubbard
Hope that you are having a great weekend and you get plenty of family time together.
BE STRONG!
Jay and Janice
Friday, May 6, 2011
Thursday, May 5, 2011
Friday May 6, 2011
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
This is one of my favorite memory verses!
Do not worry about anything, but pray and ask God for everything you need, always giving thanks. And God's peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus.
-Philippians 4:6-7
There are a thousand hacking at the branches of evil to one who is striking at the root.
-Henry David Thoreau
"Gunny"
5 rounds for time:
800 meter run
25 burpees
25 AbMat sit-ups
Post WOD: Hydrate - Stretch / Mobility Work - Refuel
This WOD is named after your favorite CrossFit Coach...Gunny! Guess why?
Hope that all of you have had a great week! Let's finish it up CF864 style - Hard.Fast.Brutal
BE STRONG!
Jay and Janice
This is one of my favorite memory verses!
Do not worry about anything, but pray and ask God for everything you need, always giving thanks. And God's peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus.
-Philippians 4:6-7
There are a thousand hacking at the branches of evil to one who is striking at the root.
-Henry David Thoreau
"Gunny"
5 rounds for time:
800 meter run
25 burpees
25 AbMat sit-ups
Post WOD: Hydrate - Stretch / Mobility Work - Refuel
This WOD is named after your favorite CrossFit Coach...Gunny! Guess why?
Hope that all of you have had a great week! Let's finish it up CF864 style - Hard.Fast.Brutal
BE STRONG!
Jay and Janice
Wednesday, May 4, 2011
Thursday May 5, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.”
- 2 Chronicles 7:14
On persevering prayer: "I look at a stone cutter hammering away at a rock a hundred times without so much as a crack showing in it. Yet at the 101st blow it splits in two. I know it was not the one blow that did it, but all that had gone before."
Warm-up start as a group at the scheduled time. Workout start as a group! Everyone starts together. If you are late please wait on the next workout to start. There are still way to many that come in and stand around and do not get prepared (warmed-up) for the workout. We have said many times that it's not "if" you get injured it's "when" and we do not want to see that happen to any of you. Please take this seriously. Would you put a race car out on the track without warming it up and fueling it up? Don't answer that....maybe you would.
WOD
(A)
400 meter run at slow warm-up pace
2 Rounds of:
1 minute of bar hang stretch
1 minute of deep squat stretch
2 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats
Incorporate your own stretching / mobility drills.
We will spend approximately 15 minutes on (A) before we start the Overhead press
(B)
Overhead Press (strict) 3-3-3-3-3
(C)
5 Rounds for time:
5 Curtis P's (95/65)
10 T2B (toes to bar)
200 Meter sprint
Train Hard - Train Smart
"Friday Night Lights" WOD May 13 at 6:00p.m. (this is the only workout on 5-13) Who's in? We need to know and we need you to go to the list already started on CrossFit 864 Facebook. Only 2 have responded so far. Please let us hear from you. Details to follow.....you can be sure that we are going to have a good time!
http://www.facebook.com/pages/CrossFit864/120616656262
Hope that everyone is having a great week!
BE STRONG!
Jay and Janice
“Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.”
- 2 Chronicles 7:14
On persevering prayer: "I look at a stone cutter hammering away at a rock a hundred times without so much as a crack showing in it. Yet at the 101st blow it splits in two. I know it was not the one blow that did it, but all that had gone before."
Warm-up start as a group at the scheduled time. Workout start as a group! Everyone starts together. If you are late please wait on the next workout to start. There are still way to many that come in and stand around and do not get prepared (warmed-up) for the workout. We have said many times that it's not "if" you get injured it's "when" and we do not want to see that happen to any of you. Please take this seriously. Would you put a race car out on the track without warming it up and fueling it up? Don't answer that....maybe you would.
WOD
(A)
400 meter run at slow warm-up pace
2 Rounds of:
1 minute of bar hang stretch
1 minute of deep squat stretch
2 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats
Incorporate your own stretching / mobility drills.
We will spend approximately 15 minutes on (A) before we start the Overhead press
(B)
Overhead Press (strict) 3-3-3-3-3
(C)
5 Rounds for time:
5 Curtis P's (95/65)
10 T2B (toes to bar)
200 Meter sprint
Train Hard - Train Smart
"Friday Night Lights" WOD May 13 at 6:00p.m. (this is the only workout on 5-13) Who's in? We need to know and we need you to go to the list already started on CrossFit 864 Facebook. Only 2 have responded so far. Please let us hear from you. Details to follow.....you can be sure that we are going to have a good time!
http://www.facebook.com/pages/CrossFit864/120616656262
Hope that everyone is having a great week!
BE STRONG!
Jay and Janice
Tuesday, May 3, 2011
Wednesday May 4, 2011
CrossFit 864 - 5:15a.m./9:00a.m.
“Rejoice in our confident hope. Be patient in trouble, and keep on praying.”
-Romans 12:12
NLT
In the end, they wanted security more than they wanted freedom.
-Edward Gibbon (The Decline and Fall of the Roman Empire)
Warm-up starts as a group. Please be on time.
21-15-9 reps for time:
Kettlebell swing (24kg./16kg.)
Push-ups (CF Style-hand release)
Back Extensions
Abdominal strength - 100 sit-ups for time
Train Hard - Train Smart
BE STRONG!
Jay and Janice
“Rejoice in our confident hope. Be patient in trouble, and keep on praying.”
-Romans 12:12
NLT
In the end, they wanted security more than they wanted freedom.
-Edward Gibbon (The Decline and Fall of the Roman Empire)
Warm-up starts as a group. Please be on time.
21-15-9 reps for time:
Kettlebell swing (24kg./16kg.)
Push-ups (CF Style-hand release)
Back Extensions
Abdominal strength - 100 sit-ups for time
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Monday, May 2, 2011
Tuesday May 3, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“And we are confident that he hears us whenever we ask for anything that pleases him. And since we know he hears us when we make our requests, we also know that he will give us what we ask for.”
-1 John 5:14-15
Evil triumphs when good men do nothing.
-Edmund Burke
All WOD's start together as a group after the warm-up. If you show up early spend the extra time getting prepared for the workout. Be patient.
Please remember monthly dues by May 2. Thanks for your help with this!
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round.
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Train Hard - Train Smart
Check out CrossFit 864 Facebook - post your load/time.
“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission."
-John F. Kennedy
BE STRONG!
Jay and Janice
“And we are confident that he hears us whenever we ask for anything that pleases him. And since we know he hears us when we make our requests, we also know that he will give us what we ask for.”
-1 John 5:14-15
Evil triumphs when good men do nothing.
-Edmund Burke
All WOD's start together as a group after the warm-up. If you show up early spend the extra time getting prepared for the workout. Be patient.
Please remember monthly dues by May 2. Thanks for your help with this!
"Hammer"
Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds
Post time of each round.
U.S. Army First Sergeant Michael "Hammer" Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
Train Hard - Train Smart
Check out CrossFit 864 Facebook - post your load/time.
“The cost of freedom is always high, but Americans have always paid it. And one path we shall never choose, and that is the path of surrender, or submission."
-John F. Kennedy
BE STRONG!
Jay and Janice
Sunday, May 1, 2011
Monday May 2, 2011
CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please remember monthly dues by May 2. Thanks!
“And it is impossible to please God without faith. Anyone who wants to come to him must believe that God exists and that he rewards those who sincerely seek him.”
-Hebrews 11:6
They gave him a manger for a cradle, a carpenter's bench for a pulpit, thorns for a crown, and a cross for a throne. He took them and made them the very glory of his career.
-W.E. Orchard
Deadlift 3-3-3-3-3
Go for a 3 RM PR on your last lift.
then-
5 Rounds for time:
5 Deadlift
10 Box jumps (24/20)
15 Push-ups (CF style - hand release)
Load on DL = 75% of your last set of 3 reps today.
Whatever your heaviest lift for 3 was use 75% of that or AHAP (as heavy as possible for 5)
Train Hard - Train Smart
"Never consider the possibility of failure; as long as you persist, you will be successful."
-Brian Tracy
Friday Night Lights - Mark your calendar for Friday, May 13th. We will do one WOD on Friday that will start at 6:00p.m. This will be a night of fun as we crank through a good workout together. I hope that all of you will plan on being here even if you are part of the early morning crew or come at another time. We will keep you posted on the details. Please let us know if you are interested and plan on being in the box. Post your comments on CrossFit 864 Facebook.
http://www.facebook.com/pages/CrossFit864/120616656262
These are a few of the many benefits of deadlifting that I ran across...not to mention the main reason that it's an AWESOME lift and everybody loves picking heavy stuff up off the floor. Remember that heavy might not mean that you have a 1,000 pound deadlift but you should challenge yourself and work on increasing strength by progressively adding weight to the bar. It has been really great to see everyone (guys and girls) really getting down and dirty on the strength work! I think that deep down inside we all want to know what we are capable of. Right?
Why Deadlift?
The benefits of deadlifting are many and varied. Indeed, deadlifting is advantageous because:
Minimum Equipment
It requires little in the way of equipment and preparation. A bar and the willingness to lift it are the only real requirements for a successful deadlift.
Core Stability
It builds core stability. The deadlift directly targets all of the major muscle groups responsible for correct posture and core strength. Correct deadlifting technique enables one to hold their back straight when engaging in daily activities, due to its emphasis on maintaining a straight back throughout its movement.
The deadlift will also strengthen all the surrounding supporting muscles of the waist, backside, hips and, of course, lower back. Core strength is important in terms of maintaining ones balance, and weight transference (whether in sport or daily life).
More Muscles Worked
As mentioned, it works more muscles simultaneously than any other movement (yes, including even the beloved squat). The deadlift targets many muscles. The deadlift truly forces the whole body to become strong.
Safety
It is relatively risk free and safe to perform. With the deadlift, there is no risk of getting pinned under a maximum lift (as with the squat and bench press), and provided form is correct, will not unduly stress any of the major joints.
Real Life Application
It has a real life application. Lifting objects from the ground, from a variety of angles, is enhanced through regular deadlifting. The real life functionality of the deadlift comes into play when one becomes strong enough to lift a heavy object (furniture for example), while decreasing the likelihood of injuring themselves.
Gripping Strength
It develops gripping strength. If done without wraps, the deadlift will strengthen the grip like no other movement due to the sheer weight involved (it is not uncommon for one to work up to 300+ pounds for repetitions).
True Measure Of Strength
It could be argued that, in a powerlifting context, the deadlift is a true measure of strength due to its lack of emphasis on various performance aids (suits etc). It also employs more muscle groups, and therefore could be deemed a better test of overall muscle strength.
Special Appeal
It has a special appeal. Simply picking a weight off the floor, and engaging all major muscle groups in the process, has a special primordial appeal - sort of like ripping a gigantic tree out of the ground. Standing and holding the massive weight also promotes a feeling of immense power
Cardio Respiratory Fitness
It helps to develop cardio respiratory fitness. Like the squat, deadlifts will severely tax the cardio respiratorysystem if done with enough intensity. This obviously has positive ramifications for cardiovascular health. In fact, high intensity deadlifts aerobically tax the body big time.
Looking forward to seeing you in the box and another great week of CrossFitting together.
BE STRONG!
Jay and Janice
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