Friday September 30, 2011

CrossFit 864


Today's schedule - 4:15p.m./5:15p.m./6:15p.m.


“For everyone who does wicked things hates the light and does not come to the light, lest his works should be exposed. But whoever does what is true comes to the light, so that it may be clearly seen that his works have been carried out in God.”
-John 3:20-21


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


Are you dedicated and determined?


CrossFit is about constantly varied training, we train for the unknown and the unknowable. The art behind constantly varied and random programming prepares you to be able to perform in a broad range of tasks.

One of the main characteristics of constant variation is the use of very different loads, time domains and movements. Sometimes you are performing short, heavy workouts like 5 sets of single deadlifts. Other times you are doing a long, heavy workout such as Linda. Cindy is long and light, while Fran is usually short and relatively light. Many times exercises are combined and one is about endurance and stamina, while the other is about strength and speed. Athletes adapt to such a diverse program because it is broad and ignores no aspect of fitness.

Constant variation is one of the foundations of the CrossFit program, and by allowing that principle to influence your training, you will be on the path to high levels of general physical preparedness. By following the CrossFit methodology you should be prepared to complete workouts of all ranges because you have not specialized in one area and you are willing to learn and work on new skills. Do you think that any of the CrossFit Games competitors work as hard as they do to make it to the top, travel to California for the event and say "I'm not competing today because I don't know what the workout is yet - I'll wait until it's posted and then decide if I like it or not." 

You will get the full benefits of CrossFit when you understand that the benefits are in the movements with large doses of intensity added in. Do this and you can be a true firebreather! But you have to show up for the WODs!


Reminder - October dues (By October 2) Thanks guys!


Warm up


Today's WOD - For time:


1 x 50 DU's or Singles x 4


4 Rounds of:


5 Man Makers
10 Strict Pull-ups (Deadhang - No kipping)
15 One Arm OH Squat w/ Dbell (use one of the dbells used for man makers)
400 Meter Run 


1 x 50 Hollow Rocks


Time stops when last hollow rock has been completed.


15 total reps on OHS and you can divide them between left and right arm as needed.


Train Hard - Train Smart


Tonight - Friday starting at 7:00p.m. we are doing 12 hours of WODs and you are invited to join us. the WODs will start on the hour and will be posted prior to each hour. Please let us know if you plan on participating.


Thanks for your hard work this week guys!


BE STRONG!
Jay and Janice

Thursday September 29, 2011

CrossFit 864


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


For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast. 
-Ephesians 2:8-9


"My strength is as the strength of ten because my heart is pure."
-Lord Tennyson 

Warm-up - Starts promptly at the scheduled times above. 
5 Burpee penalty for each minute that you are late (you are not exempt.) If you stroll in late go ahead and add them up and knock them out. Be on time out of respect for your other CrossFitters and so we can keep the WODs running on schedule. Thanks for your understanding. 


Reminder October dues - by October 2nd. Thank you!


Today's WOD - Strength Cycle (Week 3) 


Floor Press 1-1-1-1-1 


Go for a 1 RM PR!


Train Hard - Train Smart


Post your heaviest floor press load on CrossFit 864 Facebook. 
Question of the day: Do you post them all or just the ones that you want everyone to see?


We want to make sure that everyone understands the concept of the strength work. When we get to the end of the cycle we are using this to measure our increase in strength and also to give us a baseline for the next cycle. This allows us to gauge our performance. You need to go hard on these days and not just go through the motions. Monday's squat day was a good example - if you went too light on your one rep max then your max reps at 50% were not much of a challenge. 20-30 unbroken reps at 50% would be considered strong. Remember that the quality of your work is very important and you have heard it said a lot that we would rather have one quality rep vs. 10 sloppy ones. A half rep equals NO rep. We want you to be the best that you can be...don't settle for less.


Have a great day guys and come prepared for BIG PR's!


BE STRONG!
Jay and Janice

Wednesday September 28, 2011

CrossFit 864


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


“But seek first the kingdom of God and his righteousness, and all these things will be added to you
-Matthew 6:33

The 4C's

Concentration, confidence, control and commitment (the 4C's) are generally considered the main mental qualities that are important for successful performance in most sports .

• Concentration - ability to maintain focus
• Confidence - believe in one's abilities
• Control - ability to maintain emotional control regardless of distraction
• Commitment - ability to continue working to agreed goals

Which of these do you need to work on?

Warm up - as a group.

Today's WOD - For time

10-1, 1-10 Reps of:

Kettlebell Swings (24kg./16kg.)

Supine Ring Pull Ups

How do I perform a Supine Ring Pull Up?
To perform Sup 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.

Train Hard - Train Smart

Post your time on CrossFit 864 Facebook. 

Great job on the 5K Run Tuesday! You guys showed up and cranked it out. Showing up and doing the WOD - this is what makes CrossFitters such well rounded athletes and shows that they have a true commitment to their sport. 

You guys rock!

BE STRONG!

Jay and Janice

Tuesday September 27, 2011

CrossFit 864


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
7:00p.m. (during September)


“For we know him who said, "Vengeance is mine; I will repay." And again, "The Lord will judge his people." It is a fearful thing to fall into the hands of the living God.”
-Hebrews 10:30-31


"Don't expect to build up the weak by pulling down the strong." 
-Calvin Coolidge 



Warm up starts promptly at scheduled times above. If you drag in 5 or 10 minutes late today everyone might already be started.


Today's WOD, for time:


Run 5K 


Starts from the gym as a group.


Train Hard - Train Smart


Post your time on CrossFit 864 Facebook


BE STRONG!
Jay and Janice

Monday September 26, 2011

CrossFit 864


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


My dear children, I am writing this to you so that you will not sin. But if anyone does sin, we have an advocate who pleads our case before the Father. He is Jesus Christ, the one who is truly righteous
-1 John 2:1


"Never bend your head. Always hold it high. Look the world right in the eye." - Helen Keller 



Warm-up (starts promptly at scheduled times above) 


-Work your weakness into your warm-up and spend 5 minutes on at least 2 exercises. Double unders, overhead squats, squat therapy, handstand holds/push-ups, pull-ups, spend a few minutes on the foam roller.


Today's WOD


Strength (Week 3)


Back squat 1-1-1-1-1 (Reach a 1 RM)


then-


2 Rounds of:


Max rep back squats @ 50% of 1 RM.
10 Box jumps (30/24)
200 Meter sprint (sprint to 50 meter mark and back twice)


Rest 90 seconds between rounds


Max rep squats = as many as you can crank out without racking the bar. You can rest with the bar on your shoulders. 


Train Hard - Train Smart


Full Range of Motion - Don't count partial squats - these equal half rep which equals NO REP! If you have a problem with depth then spend time in the squat stretch and do mobility work for tight hips and hamstrings. 


Check out www.mobilitywod.com


Hope that all of you had a great weekend! Let's get the week kicked off in a strong CF 864 kind of way!


Check us out on Facebook at CrossFit 864


We appreciate all of you!


BE STRONG!
Jay and Janice

Saturday September 24, 2011

CrossFit 864


Saturday morning WOD at 0830


“More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope,”
-Romans 5:3-4


"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
- Ken Doherty


Check us out on CrossFit 864 Facebook


See you Saturday morning.


BE STRONG!
Jay and Janice

Friday September 23, 2011

CrossFit 864


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


And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them. 
-Roman 8:28


"It's not where you're from; it's where you're going. It's not what you drive; it's what drives you. It's not what's on you; it's what's in you. It's not what you think; it's what you know."                                                              -Gatorade commercial


Warm-up


Today's WOD


5 Rounds for time:


15 Deadlifts (185/135)
15 Bar Facing Burpees


See Bar Facing Burpee demo video posted on CrossFit 864 Facebook.


Train Hard - Train Smart


Have a great day!


BE STRONG!
Jay and Janice

Thursday September 22, 2011

CrossFit 864

Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
/7:00p.m. (trial time slot)


“The grace of the Lord Jesus Christ and the love of God and the fellowship of the Holy Spirit be with you all.”
-2 Corinthians 13:14


“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.” 
-Ronald E. Osborn


Warm-up (starts promptly at scheduled times above) 
The clock in the gym has been been calibrated so no more excuses about the clock being 30 seconds fast. Out of respect for fellow CrossFitters (that show up on time) please be punctual and help keep the WODs rolling. Also, if you get warmed up and get your equipment squared away please be patient while others are getting prepared - some take longer to get prepared and we do not want anyone to rush and risk injury or not fully understand how the workout will unfold. It's not good when we call 3-2-1-Go and someone asks "now what are we doing?".....


WOD - Strength (week 2)


Floor Press 3-3-3-3-3


AMRAP - (complete as many rounds as possible) in 10 minutes:


10 Ring push-ups
10 Weighted step ups 


Step ups - Load = AHAP. Weight held in rack position. 5 Step ups each leg alternating left/right on each rep.


Abdominal strength:
3 x 1 minute plank holds
50 Hollow Rocks


2 x 400 meter run. Partner up grab a stopwatch and time each other. Partner 1 run - Partner 2 keep time / alternate. 
  
Train Hard - Train Smart


Post your heaviest 3 rep load on floor press and rounds completed in 10 minutes  on CrossFit 864 Facebook. Be part of the CF864 community - post your weight/time today even if you don't normally post along with the other guys and girls. 


What can you do to encourage someone around you today?


Have a great day!


BE STRONG!
Jay and Janice

Wednesday September 21, 2011

CrossFit 864


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


"As for me, I would seek God, and to God would I commit my cause, who does great things and unsearchable, marvelous things without number: he gives rain on the earth and sends waters on the fields; he sets on high those who are lowly, and those who mourn are lifted to safety.
-Job 5:8-11


"Strong beliefs win strong men, and then make them stronger."
-Walter Bagehot


Warm-up - Posted on whiteboard


Today's WOD


Not for time:
3 x Prowler push (down and back = 1) AHAP (increase the load each time)
Down on high handles - back on low handles


EMOM - 15 Minutes


10 One arm Kbell Press (5 each side) AHAP. 
10 Abmat sit-ups


KB Press - From the rack position to locked out overhead.


Train Hard - Train Smart


Take a moment to share an encouraging word with someone today.


Have a great day! 


BE STRONG!
Jay and Janice

Tuesday September 20, 2011

CrossFit 864


Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m./7:00p.m. (7:00 trial time during September)


When you talk, do not say harmful things, but say what people need—words that will help others become stronger. Then what you say will do good to those who listen to you.
-Ephesians 4:29


Build for your team a feeling of oneness, of dependence on one another and of strength to be derived by unity.
-Vince Lombardi


Warm-up


Today's WOD


"Fran"


21-15-9 Reps, for time:


Thrusters - 95 pounds
Pull-ups


Girl's Rx load for CF864 Athletes = 65 Pounds.


Train Hard - Train Smart


Remember that "Form and Full Range of Motion" is more important than a fast time with poor form.


What's your best Fran time? Today is going to be a PR day! Show up ready to do hard work!


Post your time on CrossFit 864 Facebook


Monday was a great start to a new week in the box. Heavy back squats with a lot of 3 RM PR's! 


BE STRONG!
Jay and Janice

Monday September 19, 2011

CrossFit 864


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


Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves, not looking to your own interests but each of you to the interests of the others.
-Philippians 2:3-4


Without feelings of respect, what is there to distinguish men from beasts? 
-Confucius


Warm-up starts PROMPTLY at scheduled times above. If you are late wait until the next WOD. Respect your fellow CrossFitter that showed up on time and are warmed up and ready to go. Thanks.


Strength (Week 2)


Squat 3-3-3-3-3


then-


5 Rounds for time:
15 Kettlebell swings (24kg./16kg.)
15 T2B


Beast Mode - Swings = Guys (32kg.) Girls (24 kg.)
Unbroken T2B (do not drop off the bar until all reps completed) 


Everyone - Palms facing forward on T2B. Arms fully extended-no bent elbows. 


Train Hard - Train Smart


Full ROM (Range of Motion)

Hope you had a great weekend! Now it's time to get the week started in a CrossFit 864 kind of way. 3-2-1-Go!


Post your WOD on CrossFit 864 Facebook. Be part of the CF864 Community - this is more than just a workout.


HARD.FAST.BRUTAL


BE STRONG!
Jay and Janice

Pose Running

In recent years, running has become extremely popular as a leisure activity. It has also been widely used as the way to get in shape and stay fit. Running is also a integral part of many Crossfit WODs, and technique is as important as any other workout to prevent injuries and attain the full benefits of each WOD. If I asked you about your running technique and whether you heel-strike or land with your knees straight though, you probably would not be able to answer the question. We tend to mainly focus on how to run faster or further rather than working on movement technique. If we devote some of our efforts on improving our technique though, it can help prevent injuries, improve performance and achieve your goals more efficiently. One method of running that has been widely accepted in the Crossfit community to achieve this is called Pose Running.

Pose Running

Principles

1. Running should be easy, effortless, smooth and flowing.
2. Runner should have very high cadence rather than a long, extended stride length.
3. Maximize your effort in removing your support foot from the ground.
4. Maximize the use of gravity to pull the runner forward.


Image from PoseTech Website

Technique

1. Raise your ankle straight up under your hip, using the hamstrings.
2. Keep your support time on the ground short
3. Your supports is always on the balls of your feet
4. Do not touch the ground with your heels
5. Avoid shifting weight over your toes: raise your ankle when the weight is on the ball of your foot
6. Keep your ankle fixed at the same angle
7. Keep knees bent at all times
8. Feet remain behind the vertical line going through your knees
9. Keep stride length short
10. Keep knees and thighs down, close together, and relaxed
11. Always focus on pulling the foot from the ground, not on landing
12. Do not point or land on the toes
13. Gravity, not muscle action, controls the landing of the legs
14. Keep shoulder, hip and ankle in vertical alignment
15. Arm movement is for balance, not for force production

 

Benefits

1. Run with less cost (energy use) and less effort
2. May improve training with faster recovery times
3. May help prevent injuries

Saturday September 17, 2011

CrossFit Eight.Six.Four


Saturday morning WOD at 0830


“Wisdom from Above - Who is wise and understanding among you? By his good conduct let him show his works in the meekness of wisdom.”
-James 3:13


"Keep away from people who belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great."
-Mark Twain


Hope that you have a great weekend! Get it started off right with a CrossFit WOD. Hope to see you in the box.


Thanks for another great week at CF864!


BE STRONG!
Jay and Janice

Friday September 16, 2011

CrossFit 864


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


“So we have come to know and to believe the love that God has for us. God is love, and whoever abides in love abides in God, and God abides in him.”
-1 John 4:16


A man should never neglect his family for business. 
-Walt Disney


Warm-up


CrossFit Hero WOD "Severin" 


For time:


-50 Strict Pull-ups
-100 Push-ups, release hands from floor at the bottom
-Run 5K
 If you've got a twenty pound vest or body armor, wear it.


U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device.

Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah. 


Train Hard - Train Smart


Excuses or Results - you can't have both. 


Post your time on CrossFit 864 Facebook




BE STRONG!


Jay and Janice

Thursday September 15, 2011

CrossFit 864


Today's Schedule: 
Morning - 5:15a.m./9:00a.m.
Afternoon - 4:15p.m./5:15p.m./6:15p.m./7:00a.m. (trial time)


“Christ’s Example of Humility - So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind.”
-Philippians 2:1-2


“If there is no struggle, there is no progress.”
-Frederick Douglass

Cherry Picking, Ducking, and Avoiding WODs

It's confession time!

How many of you have cherry picked a WOD? (Cherry picking is knowing what the WOD is before you attend a class, and deciding NOT to go because you are scared, worried, think you can't do it, think you can't be the fastest, strongest, etc.)

Here are a few reasons why you should NOT cherry pick WODs:

1- You will continue to NOT improve and your overall fitness and results will suffer: The great thing about CrossFit is it exposes your weaknesses. If you are weak you will get stronger (anything with the barbell), if you are uncoordinated you will get coordinated (i.e. Double Unders), if you get gassed with your cardio you will get better (running/rowing). Your lack of proficiency in one area is holding back your overall results. CrossFit is the perfect way to improve because not only are you practicing the movement, you are getting great coaching, and you are being tested and in an environment where you will only build the skills to improve.

2- Your friends will surpass you: Because they don't cherry pick WODs your friends and fellow CrossFitter's will get better than YOU! You may be stronger than them now, but as they continue to progress in all other areas of their fitness they will eventually crush you in future WODs and that is NOT fun.

3- Your a role model: "No I'm not, I just want to get a good workout"...B.S.! I have noticed that if you care enough to cherry pick WOD's your other CrossFit friends will notice too. Remember when you were in grade school on the playground at recess playing pick up basketball and there was always that one kid who would shoot every time he touched the ball, and would NEVER play any defense! Then, when your team was playing defense and the opposing team would shoot the ball, he would 'cherry pick' and run to the end of the court and ask for the pass just so he could shoot again...and you would be like "Hell No, that chump doesn't play any defense"! Well that's the same as cherry picking WODs:-) You don't want to be know as the guy/gal that avoids what they are weak/or feel inadequate at, you want to be know as the champion/the fighter/ the person who adds to the community and is a driving force to help lead, teach, encourage and inspire others.
Next time you are looking up what our Workout Of the Day is, and you before you think ahhh I can't do... stop, drop and sign in for that class ASAP!

Cherry Pickers are the reason that some affiliates do not post the WOD until the end of the day. Only weak CrossFitters check the workout to decide if they will show up where a true CrossFitter knows that they will go no matter what might be in store. Sign up on the wall of shame (not the PR wall) when you cherry pick. Don't worry your fellow CrossFitters know who you are and when you do it.


Onward to ELITE Fitness!


-Above article borrowed from a CF affiliate and has been shared on other CF sites so thought I would pass it along. We don't have a lot of cherry pickers at 864 though. Big brothers watching.....if you are one of the few.


Warm-up starts PROMPTLY at scheduled times listed above. 


Today's WOD


Strength (week 1)


Floor Press 5-5-5-5-5 


Train Hard - Train Smart


Legs fully extended and butt must not come off the floor during the press - this is a cheat rep and considered poor form. We are testing upper body strength not hip strength. If your butt comes off the floor this means that your upper body is not strong enough to press the load that you have on the bar. 


5 reps means that all 5 reps are completed with proper form and full range of motion without racking the bar. You can't do 3 reps, rack it, rest and then do 2 more and call it a set of 5. Just want to make sure that everyone understands that.


Spotting the floor press - for those of you that have not watched Coach Mark Rippetoe's video on spotting the bench press (posted on CrossFit 864 Facebook) here it is in a nutshell - the bench press/floor press is not a team effort so do not touch the lifters bar unless the bar starts going back down or the lifters ask you to take it. Do not help with the exercise. 


Post your strongest 5 rep load on CrossFit 864 Facebook


What is your previous best 5 rep floor press? Today is the day to PR!


then-


"Diane"
21-15-9 reps, for time:
Deadlift 225 pounds
Handstand Push-ups


NOTE - If you can't get up on the wall without assistance you will need to sub handstands. If you have any assistance at all (getting up or down on the wall) this will be considered scaled. 


Diane is a CFHQ WOD and the Rx weight is set at 225. For the girls the Rx weight in the box will be 155 pounds.


Post your Diane time along with your 5 rep floor press.


How many of you saw the CrossFit Games on ESPN 2 Wed. night?


We want to see you become a better CrossFitter. Stronger and Faster.
Go hard today!


BE STRONG!
Jay and Janice

Wednesday September 14, 2011

CrossFit 864 

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


“Suffering for Righteousness’ Sake - Finally, all of you, have unity of mind, sympathy, brotherly love, a tender heart, and a humble mind.”
-1 Peter 3:8


"Just remember, somewhere, a little Chinese girl is warming up with your max."
-Jim Conroy, Olympic Weightlifting Coach


If you use the phrase, "Getting back into it" you never were into it in the first place.
-Jim Wendler


I love that one and hear it all of the time. Or, "Back when I used to be into it."


Warm-up 


Today's WOD


5 Rounds for time:


10 GHD Sit-ups (sub Abmat Sit-ups)
20 DU's (Sub 60 singles each round)
10 KB Swings (24kg./16kg.)
Bear Crawl - length of gym and back. Turn around while maintaining the bear crawl position (don't stand up)


Train Hard - Train Smart


What's holding you back today?


Check us out at CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Tuesday September 13, 2011

CrossFit 864


Excuses = No results! Are you going to "pick and choose" this week or come crush your weakness?


Today's WOD schedule:
Morning - 5:15a.m./9:00a.m.
Afternoon - 4:15p.m./5:15p.m./6:15p.m./7:00p.m. (7 is a trial time-September)


“Rejoice in the Lord always; again I will say, Rejoice.”
-Philippians 4:4


"My goal is to beat yours."  
-Dathan Ritzenhein


Warm-up starts as a group at scheduled times above. Please arrive on time out of respect for your fellow CrossFitters - this helps keep the workouts moving in a smooth, efficient manner. Also, it helps keep you from starting off with the 5 Burpee per minute penalty if you drag in late. LATE = Hit the floor and knock em' out... then warm up. Hooyah! 


Today's WOD


10 Rounds of:
5 SDHP (135/85)
7 Box jumps (24/20)


Abdominal strength:
75 Abmat Sit-ups / 75 Flutter kicks (straight count)


Train Hard - Train Smart


Post your time on CrossFit 864 Facebook


How's your nutrition looking so far this week? Junk in = JUNK! 


BE STRONG!
Jay and Janice