Sunday, July 31, 2011

Monday August 1, 2011

CrossFit 864 WOD

Today's schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“Yet to all who did receive him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”
-John 1:12-13

Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation. 

-Saint Augustine


Warm-up starts promptly at scheduled times above.
Buy in = 5 Burpee penalty for every minute that you are late or you can wait until the next scheduled WOD begins. Trying to keep the workouts running on time.


Reminder - August dues (by August 2) Thank you very much for your consideration!


Squat 1-1-1-1-1 (work up to your 1 RM)


2 x L-Sit for time


21-15-9 reps of:


Curtis P (95/65)
Burpee


1 Curtis P = Hang Squat Clean, Lunge Left Leg, Lunge Right Leg (bar remains in the rack position), Push Press. Return bar to hang position and repeat the complex. 


Hope that you had a great weekend! Now let's get this week started off strong. What do you need to squat today to get a PR? Post your last 1RM on the board when you arrive at the gym today.


Post your numbers on CrossFit 864 Facebook


BE STRONG!
Jay and Janice

Thursday, July 28, 2011

Friday July 29, 2011

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


“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
-Philippians  3:14


A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop. A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop.
-Robert Hughes


Reminder - monthly dues (by Tuesday August 2) Thank you!


Warm-up / Mobility Drills


Today's WOD


Run 1 mile
30 Front squats (135/85)
30 Kettlebell swings (2 pood/1 pood)
30 Strict press (95/65)


HYDRATE! 


Train Hard - Train Smart - Have Fun


CF 864 Cookout, Paleo Sampler, Team WOD - Friday August 5. Need a headcount NLT Monday. See the sign up board in the gym and check out the list that has been started on Facebook. Do you have a friend that you would like to bring and introduce them to CrossFit? 


Does your workout challenge you? Does your workout make you nervous? Remember anyone can do something easy and call it a workout. Push yourself to do the things that really challenge you.


Soft Living = Soft People


BE STRONG!
Jay and Janice

Wednesday, July 27, 2011

Thursday July 28, 2011

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


“Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out for us,”
-Hebrews 12:1


Do not underestimate the determination of a quiet man.
-Iain Duncan Smith


Wam-up / Mobility Drills


All workouts will start on time (see schedule above) If you arrive after the scheduled workout time please wait until the next WOD begins. Thanks for your consideration. The warm up starts as a group and the workout will start within 10-15 minutes. 


WOD


Floor press 3-3-3-3-3


a.) Max time in handstand hold


b.) AMRAP - 10 minutes


2 Deadlift - 75% of your last 1 RM
10 Clapping Push-ups


Train Hard - Train Smart


Check the CrossFit 864 Facebook page for gym updates and training videos.


Are you planning on attending the CF864 cookout, team WOD on Friday August 5? We need a headcount if you plan on attending. 


Have a great day!


HYDRATE!


BE STRONG!
Jay and Janice

Tuesday, July 26, 2011

Wednesday July 27, 2011

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


Faith in Action
"Now faith is confidence in what we hope for and assurance about what we do not see.”
-Hebrews 11:1


Success means having the courage, the determination, and the will to become the person you believe you were meant to be.” 
-George Sheehan


CrossFit 864 Cookout
Mark your calendar for Friday August 5 - We need a headcount no later than Monday and we need for you to sign up on the board at the box.
Join us for a CrossFit 864 Cookout at the gym. 
We will have an afternoon of good food, a chance to sample some awesome Paleo dishes and a team WOD.
Jay and Janice will provide the meat and you can bring your favorite Paleo dish for everyone to sample.
This will be a great chance for the guys and girls that come at different times to join together for an afternoon of fellowship.


Warm-up / Mobility Work


WOD - For time


"Crawling Annie"


50 Double unders
50 Sit-ups 
Bear Crawl (length of gym and back)
40 Double unders
40 Sit-ups
Bear Crawl (length of gym and back)
30 Double unders
30 Sit-ups
Bear Crawl (length of gym and back)
20 Double unders
20 Sit-ups
Bear Crawl (length of gym and back)
10 Double unders
10 Sit-ups
Bear Crawl (length of gym and back)


Train Hard - Train Smart


Check out CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Monday, July 25, 2011

Tuesday July 26, 2011

CrossFit 864 - No Whining Zone


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


“I will hasten and not delay to obey your commands.”
-Psalm 119:60


Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of your goal - a commitment to excellence - that will enable you to attain the success you seek. 
-Mario Andretti


Warm-up / Mobility Work


21-15-9 reps, for time:


Thrusters (115/85)
Ball slams 
T2B (toes to bar)


Abdominal strength - 1 x Max time in plank hold position 


Train Hard - Train Smart


Go hard today and have fun! 


Check out the demos of all 3 exercises that are posted on CrossFit 864 Facebook. Try to watch all 3 before the WOD. Lets really work on getting the form and range of motion dialed in. Never be satisfied with poor form just to get a quicker time or to use a heavier load!


BE STRONG!
Jay and Janice

Sunday, July 24, 2011

Monday July 25, 2011

"Above parallel is NOT a squat"
-Mark Rippetoe

Monday July 25, 2011

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


“Good will come to those who are generous and lend freely, who conduct their affairs with justice.”
-Psalm 112:5


"I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature." 
-John D. Rockefeller 


Back Squat 
3-3-3-3-3


WOD for time:


"Helen"


3 rounds for time:
400 meter run
21 KBS (1.5 pood/1 pood)
12 Pull Ups


Post WOD - Hydrate.Stretch.Refuel (How much of this will you do today?)


Train Hard - Train Smart


3 rep set means that you complete 3 reps without racking it. If you complete two reps and go back and get one more rep that is not a 3 rep set, that's 2 reps. Catch a breath, get back under the bar and get 3. If you cant or don't (for whatever reason) squat to or below parallel then don't continue to load the bar with weight doing partial squats. Instead, spend some time figuring out why you are cutting your squats short and work on the problem. Is it tight hips or tight hamstrings that will not allow you to get down low enough or is it the fear that you cant get back up with the weight once you get down there? Spend some time working on your mobility drills and spend plenty of time in the deep squat stretch. If you take the time to work on it I promise it will get better. 


It's Monday! Time to work off all of that bad stuff that you loaded up on over the weekend. Yea, I know it was good then but you are going to have to pay for it today! Come to the box ready to do hard work! Looking forward to seeing you!


Is it going to be a PR day? What's your best Helen time? When you arrive at the gym put your initials on the board along with your best Helen time so far. Helen is one of our favorite classic "girl WODs" ....come ready to crush it. 


Post your heaviest squat and Helen time on CrossFit 864 Facebook


BE STRONG!
Jay and Janice

Friday, July 22, 2011

Saturday July 23, 2011

CrossFit 864 WOD at 0830


“But what about you?” he asked. “Who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”
-Matthew 16:15-16


He conquers who endures.  
-Persius


Have a great weekend!


BE STRONG!
Jay and Janice

Thursday, July 21, 2011

Friday July 22, 2011

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


“I have chosen the way of faithfulness; I have set my heart on your laws.”
-Psalm 119:30


“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” 
-Mark Victor Hansen


Today's WOD


21-15-9-6 reps of:
SDHP (95/65)
Pull-ups


Abdominal Strength
50 Hollow Rocks
50 Sit-ups (not anchored)
2 Minute plank hold (try to go unbroken)


Go hard and fast on this one today. Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. You cant sip on a small bottle of water right before the WOD starts and expect to be ok.


Train Hard - Train Smart


Have a great day guys!


BE STRONG!
Jay and Janice

Wednesday, July 20, 2011

Thursday July 21, 2011

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


“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
-1 John 1:7


"once you learn to quit, it becomes a habit" 
-Vince Lombardi


Warm up - as a group - posted on board


WOD


Floor press 5-5-5-5-5


then - starting as a group:


AMRAP - 20 Minutes


3 Push press (Load = 75% of 1 RM)
6 Ball slams (35-40 / 25-30)
9 Push-ups (CF Hand release)
100 Meter sprint (50 and back)


Post WOD - Hydrate.Stretch.Refuel


BE STRONG!
Jay and Janice

Tuesday, July 19, 2011

Wednesday July 20, 201

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


“So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.”
-Isaiah 41:10


Continuous, unflagging effort, persistence and determination will win. Let not the man be discouraged who has these.
-James Whitcom Riley


Warm up


WOD - 3 Rounds for time:


One arm farmers walk (left arm/rack position) 100 meters (24kg./16kg.) KB
30 Abmat sit-ups
One arm farmers walk (right arm/rack position) 100 meters (24kg./16kg.) KB
30 Back extensions / GHD


Hydrate - Stretch - Refuel


Check us out at CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Monday, July 18, 2011

Tuesday July 19, 2011

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


“I will praise you with an upright heart as I learn your righteous laws.”
-Psalm 119:7


A failure establishes only this, that our determination to succeed was not strong enough.
-Christian Nestell Bovee


CrossFit Hero WOD


"Morrison"

50-40-30-20 and 10 rep rounds of:


Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Train Hard - Train Smart

HYDRATE! 

Awesome group in the box on Monday hitting it really hard! Great way to start a new week. Great to see all of you!

How's your nutrition looking? .....Whatcha been eatin'? 

Eating good? Feeling good, looking good, recovering from WODs? 

Eating crap? Feeling like crap, Looking like crap, Not recovering between WODs?

Your choice.

BE STRONG!
Jay and Janice

Sunday, July 17, 2011

Monday July 18, 2011

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

There is no wisdom, no insight, no plan that can succeed against the LORD. The horse is made ready for the day of battle, but victory rests with the LORD.
-Proverbs 21:30-31

The first virtue in a soldier is endurance of fatigue; courage is only the second virtue.
-Napolean Bonaparte

Warm-up

Back Squat 5-5-5-5-5

WOD starts as a group when everyone has completed their squats -

For time:

100 Kettlebell swings (1 pood = 16kg. / 1.5 pood = 24kg.)

Penalty - when you are unable to complete a full swing you must complete 5 burpees and then return to the swings until you complete all 100 reps. Rx'd swings for this workout are American style - overhead.

then

Abdominal strength - 150 Abmat sit-ups for time - not anchored today (no dbells to hold your feet)

Train Hard - Train Smart

We look forward to seeing all of you in the box today!

BE STRONG!
Jay and Janice

Sunday July 17, 2011

CrossFit 864 - Rest Day

“For I am not ashamed of the gospel, because it is the power of God that brings salvation to everyone who believes: first to the Jew, then to the Gentile.”
-Romans 1:16

Heroism is endurance for one moment more.
-George F. Kennan

Ready to kick off a great week of CF 864 WODs on Monday?
Look forward to seeing all of you in the box.
 
BE STRONG!
Jay and Janice

Thursday, July 14, 2011

Saturday July 16, 2011

CrossFit 864 - WOD at 0830

I said to the Lord, “You are my God!” Listen, O Lord, to my cries for mercy! O Sovereign Lord, the strong one who rescued me, you protected me on the day of battle. Lord, do not let evil people have their way. Do not let their evil schemes succeed,
or they will become proud.
-Psalm 140:6-8

Wars are, of course, as a rule to be avoided; but they are far better than certain kinds of peace.
-T. Roosevelt.

The only way the French are going in is if we tell them we found truffles in Iraq.
-Dennis Miller

Have a good weekend. Look forward to seeing all of you guys on Monday. Be ready to hit it hard!

We will be kicking off a new strength cycle with Squats 5-5-5-5-5 on Monday and Floor press 5-5-5-5-5 on Thursday.

BE STRONG!
Jay and Janice

Tuesday, July 12, 2011

Friday July 15, 2011

CrossFit 864 - 9:00a.m. WOD only (special time for this week only)

O Lord, rescue me from evil people. Protect me from those who are violent, those who plot evil in their hearts and stir up trouble all day long. Their tongues sting like a snake; the venom of a viper drips from their lips.
-Psalm 140:1-3

You've got bad eating habits if you use a grocery cart in 7-Eleven.
-Dennis Miller

The old sheriff was attending an awards dinner when a lady commented on his wearing his sidearm. 'Sheriff, I see you have your pistol. Are you expecting trouble?' 'No ma'am. If I were expecting trouble, I would have brought my rifle.'

Todays WOD

"Gunny"

5 rounds for time:

800 meter run
25 burpees
25 Abmat sit-ups

Today's workout was created to honor Janice in a true "Gunny" way.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn't include a 26.2 mile run. Just a short run and a bunch of burpees and sit-ups!

Hope that you can make it today for "Gunny"....make her proud! Let me hear you on CF 864 Facebook if you are able to do this one.

Hope that your week has been great! Miss our hard hitting CF 864 Crew in the box!

Thanks!

BE STRONG!
Jay and Janice

Thursday July 14, 2011

CrossFit 864 - No WODs in the box today

Make today a rest day or check out the list on home WOD options that were posted on Sunday. Make it fun!

Search me, O God, and know my heart; test me and know my anxious thoughts. Point out anything in me that offends you, and lead me along the path of everlasting life.
-Psalm 139:23-24

All the miseries and evils which men suffer from vice, crime, ambition, injustice, oppression, slavery and war, proceed from their despising or neglecting the precepts contained in the Bible.
-Noah Webster

"Make your attacker advance through a wall of bullets. You may get killed with your own gun, but he'll have to beat you to death with it, cause it's going to be empty."
-Clint Smith, Director of Thunder Ranch

How's your diet looking today? When I say diet I mean the type/quality of food that you are putting into your body. If you fill your body with junk then plan on having a junky body - inside and out. Is that what you want? Only you can decide that. We will do everything that we can to help keep you motivated.

Have a great day!

BE STRONG!
Jay and Janice

Wednesday July 13, 2011

CrossFit 864 - No WODs in the box today.

Make today a rest day or check out the list on home WOD options that were posted on Sunday.

As soon as I pray, you answer me; you encourage me by giving me strength. Every king in all the earth will thank you, Lord, for all of them will hear your words. Yes, they will sing about the Lord’s ways, for the glory of the Lord is very great. Though the Lord is great, he cares for the humble, but he keeps his distance from the proud.
-Psalm 138: 3-6

A certain amount of opposition is great help to a man. Kites rise against, not with the wind.
-John Neal

Hope that your week is going well.

BE STRONG!
Jay and Janice

Monday, July 11, 2011

Tuesday July 12, 2011

CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m. (NO 5:15a.m. today)

My father taught me, “Take my words to heart. Follow my commands, and you will live. Get wisdom; develop good judgment. Don’t forget my words or turn away from them. Don’t turn your back on wisdom, for she will protect you. Love her, and she will guard you. Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment.
-Proverbs 4:4-7

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-Aristotle

Warm-up

WOD - AMRAP 20 Minutes of:

6 SDHP - Sumo Dead High Pulls (95/65)
12 Push Press (95/65)
Run 200 meters


Bring the bar from the ground to the rack position for the push press.

Dont use poor form! Dont become satisfied with bad form, lower the amount of weight used if needed and spend some time working on mobility and flexibility drills. How many of you will say "I cant get locked out in proper form because of __________fill in reason" but you never spend any time working on the problem. It's no big honor to be the fastest in the box if your form stinks on all of you reps. Would your reps count if you were being judged at a CrossFit event (sectionals?) if not, why count them in your own box? Legit reps!

SDHP - Remember the Sumo stance = feet out wide, elbows high (above the bar) if your elbows are low and below the bar then your form needs some work. Back flat and tight.

Sumo Deadlift High Pull video:
http://youtu.be/MTafqGjSeXk

Push Press - if you are pushing the bar out in front of you and not back and locked out to full extension you need to work on your form. Those short, choppy reps out in front of you are not good reps!
Push press = Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.

Push Press video:
http://youtu.be/h6oQLMcTGTo

Post your WOD on CrossFit 864 Facebook

Have a great day!

BE STRONG!
Jay and Janice

Sunday, July 10, 2011

Monday July 11, 2011

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

Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do,
and he will show you which path to take.
-Proverbs 3:5-6

I really like the hope found in this verse. Sometimes it's easy to trust Him in some things but not ALL things.

An appeaser is one who feeds a crocodile, hoping it will eat him last.
-Winston Churchill

Start as a group - do the warm-up posted on the board. Get to the box in time to do this together so that the workout can start together, on time. The warm-up will not go away as much as some of you wish it would. This is more important than I can emphasize to you in a paragraph!

See movement standards listed below for this workout. Keep it legit!

WOD - For time, complete the following:

"Angie"

100 pull-ups
100 push-ups (CF Style -hand release)
100 sit-ups
100 squats

Complete all 100 reps before moving to the next exercise. This is not to be broken into rounds.

Rx'd = Full Range of Motion on ALL reps.
Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up - if you don't fully extend (for any reason) you are doing a scaled version of this workout.

Push-ups / lift hands off the deck at the bottom of the push-up

Sit-ups / shoulders touch mat at bottom and all  the way up (flat back at top - back should not be rounded and slumped over)

Squats / Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped - keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don't complete the squat to at least parallel then list your time under the scaled list. No exceptions. This keeps it fair for everyone.

Train Hard - Train Smart

Check Sundays blog post for the schedule this week and check out the list of optional home WODs that you can do if you are unable to make the gym schedule. Post what you are doing on CrossFit 864 Facebook (remember, Gunny's watching - as always!)

Do you have your act together like a helicopter?
A helicopter is 6 million separate parts flying in the same direction in an unstable formation.

How's your nutritional habits looking? I say it a lot because I want you to know how much this plays into your overall health and fitness. CrossFit WODs can and will have amazing results but they will be limited if you are filling you body with junk. Unfortunately some of you are still following the old food pyramid from 30 years ago that emphasized a lot of grains and carbohydrates - forget about all of that if you want to get real benefits from your diet not to mention getting leaner and healthier. You guys do an awesome job of encouraging and motivating each other on this and that really helps keep you on track.

Hope your week is off to a great start! Miss you guys! Go hard!

BE STRONG!
Jay and Janice

Saturday, July 9, 2011

Sunday July 10, 2011

CrossFit 864 - Sunday Rest Day

I pray that your hearts will be flooded with light so that you can understand the confident hope he has given to those he called—his holy people who are his rich and glorious inheritance. I also pray that you will understand the incredible greatness of God’s power for us who believe him. This is the same mighty power that raised Christ from the dead and seated him in the place of honor at God’s right hand in the heavenly realms.
-Ephesian 1:18-20

A thorough knowledge of the Bible is worth more than a college education.
-T. Roosevelt.

Keep up with fellow CrossFitters on Facebook (CrossFit 864)

Please see the following schedule for the week of July 11-16, 2011

There will be a scheduled WOD at the gym on the days indicated below. I will post a list of optional workouts that you can do at home with no equipment required. You know how to make them more challenging if needed, wear you weighted vest, add weight/resistance, add rounds, etc. Go hard.

CF864 Gym Schedule for next week:

Monday July 11, 2011 -9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Tuesday July 12, 2011 - 9:00a.m./4:15p.m./5:15p.m./ 6:15p.m. (No 5:15a.m. today)

Wednesday July 13, 2011 - CLOSED (see optional home WODs)
This can be a rest day or a day to make up a wod that you missed or pick one from the list of  WODs.

Thursday July14, 2011 - CLOSED (see optional home WODs)

Friday July 15, 2011 - 9a.m. ONLY - No afternoon WOD.

Saturday July 16, 2011- 8:30am. Team WOD

Hey guys, sorry for any inconvenience that the limited schedule might cause this week. We have tried our best to make as many WOD's as possible available while we get some quality family time away from the gym. Thank you very much for your understanding and your continuous support! We appreciate each and every one of you very much. We will miss you next week and look forward to seeing all of you on Monday July 18 as we resume our normal schedule. Thanks again and we are very proud to be part of this awesome group (our CrossFit 864 family) of hardworking athletes!
 
Optional Home WODs - Post what you are doing on CF 864 Facebook

(a) Run 800 meters (1/2 mile) then do 50 air squats - 3 rounds
 
(b) 10 walking lunges, 10 push-ups, 10 rounds.

(c) Run 1 mile, stopping every minute to do 20 air squats

(d) 100 Burpees for time

(e) 5 burpees, 10 squats, 5 burpees for 10 rounds

(f) 5 clapping push-ups, 7 jumping squats and 9 sit-ups, 10 rounds

(g) Run 1 mile, lunge 30 steps every 1 minute

(h) 10 push-ups, 5 broad jumps every minute on the minute - 20 minutes

(i) Run 1 mile do 100 air squats Run 1 mile

(j) Run 1 mile, 100 push-ups, 100 sit-ups, Run 1 mile

(k) 400 meter walking lunge (go to the track) if you have never done this one, try it!

(l) Run 5k for time (3.1 miles)

(m) Run 1 mile for time (hard and fast)

(n) 250 push-ups, run 3 miles, 250 sit-ups

(o) Tabata hill sprints (find a hill and run hard 20 seconds, rest 10 seconds - 8x)

(p) Tabata ait squats (bottom to bottom) hold at bottom during 10 second rest

3, 2, 1 Go!

Check the blog http://www.gunny-janice.blogspot.com/

BE STRONG!
Jay and Janice

Friday, July 8, 2011

Saturday July 9, 2011

CrossFit 864 - 8:30a.m.

“I bow before your holy Temple as I worship. I praise your name for your unfailing love and faithfulness; for your promises are backed by all the honor of your name.”
-Psalm 138:2

When you speak the truth, have one foot in the stirrup.
-John Wayne

Have a great Saturday

BE STRONG!
Jay and Janice

Thursday, July 7, 2011

Friday July 8, 2011

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

“God’s way is perfect. All the Lord’s promises prove true. He is a shield for all who look to him for protection.”
-Psalm 18:30

Don't pick a fight with an old man. If he is too old to fight, he'll just kill you.
-unknown

WOD

5 Rounds for time:
5 Ground to shoulders (135/75)
15 Box jumps (24/20)
30 Abmat sit-ups

Train Hard - Train Smart

Hope that all of you have had a good week! Let's finish it strong today with this WOD!

Paleo Burger - check it out!
http://everydaypaleo.com/2011/03/01/fun-burgers/

Check us out at CrossFit 864 on Facebook
 
BE STRONG!
Jay and Janice

Wednesday, July 6, 2011

Thursday July 7, 2011

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

“Heaven and earth will disappear, but my words will never disappear.”
-Matthew 24:35

“Faith is deliberate confidence in the character of God whose ways you may not understand at the time.”
-Oswald Chambers

WOD

Press - (Overhead Strict) 1-1-1-1-1

Rx'd = Strict (Knees locked, no hip drive)
 On the last overhead press workout some of you lost the benefit of the strict press (true test of upper body strength) by dipping just to add additional pounds on the bar. This is not proper form for the strict press, save that for workouts that call for push press or push jerk.

"Nicole"

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Max rep pull-ups

Post number of pull-ups completed for each round so grab a piece of chalk to keep up with your numbers.
This workout is about max reps so don't game it, go hard and stay on the pull-up bar as long as possible.
Max reps means max reps. A "perfect" Nicole would consist of one round, because you're so good at pull ups that it takes longer than 20 minutes to max out. That means that a "better" Nicole is one with fewer rounds and more total pull ups.
When you are unable to complete a pull-up and fall off the bar - take off and run 400.

Train Hard - Train Smart

HYDRATE! It is very important. Don't play around with dehydration. In case you havent noticed - Its "Hot in the Box"

Encourage someone today by sharing a positive word.

It's a great day for a PR! Hit those overhead press hard and shoot for a big number on the max rep pull ups.

“The energy, the faith, the devotion which we bring to this endeavor will light our country and all who serve it, and the glow from that fire can truly light the world.”
-Thomas Jefferson, Declaration of Independence of the United States of America
 
BE STRONG!
Jay and Janice

Tuesday, July 5, 2011

Wednesday July 6, 2011

CrossFit 864 - "No Whining Zone" 5:15a.m./9:00a.m.

“In that wonderful day you will sing: “Thank the Lord! Praise his name! Tell the nations what he has done. Let them know how mighty he is!”
-Isaiah 12:4

To fight and conquer in one hundred battles is not the highest skill. To subdue the enemy with no fight at all, that's the highest skill.
- Sun Tsu

WOD - For time:

50 Wall Ball Shots (18-20/12-14)
3 Rounds of Cindy
50 DU's
3 Rounds of Cindy
50 Kettlebell Swings (1.5 pood-24kg. / 1 pood-16kg)

Train Hard - Train Smart

"I said it was simple, not easy."
-Dan John

HYDRATE!

BE STRONG!
Jay and Janice

Monday, July 4, 2011

Tuesday July 5, 2011

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

“What joy for the nation whose God is the Lord, whose people he has chosen as his inheritance.”
-Psalm 33:12

Many politicians are in the habit of laying it down as a self-evident proposition that no people ought to be free till they are fit to use their freedom.  The maxim is worthy of the fool in the old story who resolved not to go into the water till he had learned to swim. 
-Thomas Macaulay

Warm-up

Deadlift 1-1-1-1-1

Work up to a 1 RM DL. We are working toward a max effort single. Do not get caught up too much in the 5 x 1's Just keep loading the bar until you are pulling as much weight off the floor as possible. This is where form is very important (just as it is in all of the other lifts that we do.) We will work through light sets with you as a warm-up and make sure that each of you are dialed in. Plan on working on your set up with pvc as a group.

If you are behind on your strength work from last week then try to catch up this week. Next week will be a off week/make up week for strength so you can even spend next week catching up if you dont get it this week.

WOD - For time: Rx'd = unbroken reps on all exercises
Unbroken means that you cant rack the squat bar until all reps are complete, you cant come off of the pull-up bar and you cant put the kettlebell down until all reps are complete. On the last overhead press workout some of you lost the benefit of the strict press (true test of upper body strength) by dipping just to add aditional pounds on the bar. This is not proper form for the strict press, save that for workouts that call for push press or push jerk.

1 Mile Run

3 Rounds of:
15 Front squat (135/85)
10 Dead hang pull-ups (strict - no kip)
15 One arm kettlebell press - each arm (35-45/20-30)
(Strict = knees do not bend, no hip drive)

100 Meter lunge with plate locked overhead (45/25)

Time ends when you finish the lunges.

WOD - Scaled/Modified Option for new CrossFitters

1 Mile Run/walk at your pace

3 Rounds of:
15 Goblet squat (w/kbell)
10 Ring rows
15 One arm press - each arm (as much weigth as you can handle)

100 Meter lunge (plate overhead) if you are unable to hold plate overhead do them without weight.

Jay or Janice will scale or modify the workout even more based on individual fitness levels.

Train Hard - Train Smart

Hit this one hard!

HYDRATE! Plenty of water during the day. This will get you through the WOD today.

My God! How little do my countrymen know what precious blessings they are in possession of, and which no other people on earth enjoy!
-Thomas Jefferson

If you need protein we ordered a couple of extras and have a really good deal (great price/high quality) if you are interested. Also, new summer color t-shirts in the box and they are going fast (almost gone) so check in with Gunny on those.

BE STRONG!
Jay and Janice

Saturday, July 2, 2011

Sunday / Monday July 3-4, 2011

CrossFit 864 - Sunday / Monday - Rest Day

We will open normal hours on Tuesday July 5, 2011

Hope that all of you are having a great July 4th weekend!

“The human heart is the most deceitful of all things, and desperately wicked. Who really knows how bad it is? But I, the Lord, search all hearts and examine secret motives. I give all people their due rewards, according to what their actions deserve.”
-Jeremiah 17:9-10

He knows all of our thoughts and the motives for our actions. So what good is it to say one thing or act one way when the only one that really matter knows the truth.

One flag, one land, one heart, one hand, One Nation evermore!
-Oliver Wendell Holmes

Obedience of the law is demanded; not asked as a favor.
-Theodore Roosevelt

BE STRONG!
Jay and Janice

Friday, July 1, 2011

Saturday July 2, 2011

CrossFit 864 - Rest Day (we will be closed today and Monday July 4)

Have a great weekend! Be safe especially on the roads! Don't take any chances.

I will walk in freedom,for I have devoted myself to your commandments.
-Psalm 119:45

Those who deny freedom to others deserve it not for themselves.
-Abraham Lincoln

They that can give up essential liberty to obtain a little temporary safety deserve neither liberty nor safety.
-Benjamin Franklin, Historical Review of Pennsylvania, 1759


Enjoy yourself this weekend with a cheat meal (or 2) but don't completely blow it! Be prepared to work off the junk Tuesday! You can be active no where you are or whats going on. Go for a walk, chase your kids around the house or find a tree and work on your pull-ups. Have fun! We appreciate our CF864 Family!

BE STRONG!
Jay and Janice

Friday July 1, 2011

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

“Because of the privilege and authority God has given me, I give each of you this warning: Don’t think you are better than you really are. Be honest in your evaluation of yourselves, measuring yourselves by the faith God has given us.”
-Romans 12:3

Labor disgraces no man; unfortunately, you occasionally find men who disgrace labor.
-Ulysses S. Grant

Reminder - July dues (due Friday July 1)
This allows us to fulfill our monthly obligations on time. Thank you very much for your consideration!

21-15-12-9 reps of, for time:

Deadlift - AHAP
Burpee Box Jump (24/20)

Deadlift - you will select the weight for this workout. Make it a challenge! Get out of the mindset of "this is how much I deadlift" Dont get stuck in that rut - get stronger! Go heavier today! Your workout will be scored on time/load. Someone might have a faster time if they are using much less weight than they are capable of pulling.

Burpee Box Jumps
Perform a Burpee. Instead of finishing the burpee with a jump and clap in the air, jump up and land on a box.

Train Hard - Train Smart

July 4 Holiday Schedule: We will open on a regular schedule on Friday and close on Saturday July 1 and Monday July 4th.

Have a great day!

BE STRONG!
Jay and Janice