Friday April 1, 2011

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

Reminder - Membership dues by April 2. Thank you.

“But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed. We all, like sheep, have gone astray, each of us has turned to our own way; and the LORD has laid on him the iniquity of us all.”
- Isaiah 53:5-6

Football is like life - it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
-Vince Lombardi

“I would prefer even to fail with honor than to win by cheating”

-Sophocles

If an athlete will cheat on one rep or one whole round in order to look better then they will cheat on anything or anyone. Integrity is important!

Today's WOD

Please read the movement standards below for todays workout.

3 minute AMRAP with a 1 minute rest for 5 rounds of:

3 Push press (135/75)
5 Strict, dead hang pull-ups
7 T2B (toes to bar)

Each 3 minute AMRAP begins with a 100 meter sprint.

Please make sure that you are 100% sure of the movement standards before the WOD starts. If you are not sure please ask.

Movement Standards:

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.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep - not just a few of them.

T2B/Toes to bar - Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.

Do not be satisfied with poor form in order to get a faster time. You will benefit more from a slower time with full range of motion. Dont cheat yourself. Remember, your time (no matter how fast or what you log on the whiteboard) does not impress anyone if the form is sloppy.

Doing a workout as prescribed means that you've completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete's level of fitness increases over time, their name will be posted more and more as "Rx'd" workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.

Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 135 or 75 pounds but, if your press, pull-ups or T2B fall short of full range of motion - you won't earn the "Rx" on the WOD. Rx'd, prescribed dosages refer to loads, range of motion standards, and completed number of reps.

Train Hard - Train Smart

Yard Sale - Saturday at CF864 at the gym from 7:30a.m. - 11:30a.m. Bring a table and all of the treasures that want to sell.

I may puke. I may bleed. I might even cry. But I will not quit. Ever!

BE STRONG!
Jay and Janice

Thursday March 31, 2011

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

“He was despised and rejected by mankind, a man of suffering, and familiar with pain. Like one from whom people hide their faces he was despised, and we held him in low esteem. Surely he took up our pain and bore our suffering, yet we considered him punished by God, stricken by him, and afflicted.”
- Isaiah 53:3-4

Son, always tell the truth. Then you'll never have to remember what you said the last time.
-Sam Rayburn (1882 - 1961)

WOD

Watch the video on the CrossFit Games site before you do todays WOD.

Floor Press 5-5-5-5-5 (work up to your 5 RM)

then

Complete as many rounds and reps as possible in 15 minutes of:

155 pound (70 kg) Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

This is the CrossFit Games Open 11.2

http://games.crossfit.com/compete/workouts/deadlift-push-box-jump

Description / Movement Standards

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Train Hard - Train Smart

On the Floor Press partner up with someone like you did for Back Squats on Monday.
Post you weight on floor press and rounds for AMRAP on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday March 30, 2011

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

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21

When in doubt, tell the truth.
-Mark Twain

Games WOD# 2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

http://www.games.crossfit.com/

WOD

Group Warm-up/Range of Motion

"Tabata"

#1 Kettlebell Swing (24 kg/16kg)

#2 Plank Hold

#3 Ball Slams (40-50/25-30)

#4 Hang/hold from pull-up bar (feet can't touch box during 20 second cycle)

20/10: 20 seconds of work - 10 seconds of rest
8 - 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

It has been a great week so far in the box! Looking forward to another day of hard work getting done on Wednesday! Thanks for all that you do! Love to see all of you supporting and pushing your fellow CrossFitter in so many awesome ways! That's what it's all about and that's why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Tuesday March 29, 2011

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

I saw heaven standing open and there before me was a white horse, whose rider is called Faithful and True. With justice he judges and wages war. His eyes are like blazing fire, and on his head are many crowns. He has a name written on him that no one knows but he himself. He is dressed in a robe dipped in blood, and his name is the Word of God. The armies of heaven were following him, riding on white horses and dressed in fine linen, white and clean. Coming out of his mouth is a sharp sword with which to strike down the nations. “He will rule them with an iron scepter.” He treads the winepress of the fury of the wrath of God Almighty. On his robe and on his thigh he has this name written:


KING OF KINGS AND LORD OF LORDS.


-Revelation 19:11-16

“No one will do it for you.”
-Billy Graham

WOD For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Train Hard - Train Smart
Post your time on CrossFit 864 Facebook

Great work on the back squats Monday! Strength training is a very important part of what we do so push yourself hard on the strength work. Good to see you guys working together and pushing each other. Be a strong CrossFitter! The choice is yours. Make sure that you log your lifts (weight) in your training journal/log. You will need these numbers for future training.

What motivates you?
What holds you back?

BE STRONG!
Jay and Janice 

Monday March 28, 2011

CrossFit 864

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

“My salvation and my honor depend on God; he is my mighty rock, my refuge.”
- Psalm 62:7

Weakness of attitude becomes weakness of character.
-Albert Einstein

On this day March 28, 1979 - A major accident occurred at Pennsylvania's Three Mile Island nuclear power plant. A nuclear power reactor overheated and suffered a partial meltdown.

Warm-up start as a group at scheduled workout times.

Back squats 5-5-5-5-5

Then complete AMRAP in 12 minutes of:

20 Walking lunges weighted with kettlebell (AHAP) 10L/10R
20 Push-ups (CF Games style - hand release)

Work up to a 5 RM (rep max) on your squats. These are not box squats on this workout. Squat deep!

Post load for back squats and rounds completed on CrossFit 864 Facebook. Make sure that you log your weight in your training journal/log - this will help you in future WODs where we use percentages.

BE STRONG!
Jay and Janice

Saturday March 26, 2011

CrossFit 864 - Team WOD at 0830

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”
- 1 John 1:9


It is not the mountain we conquer but ourselves
-Sir Edmund Hillary, first to summit Everest (1953)


Come out Saturday morning and get your weekend kicked off in a strong kind of way!

BE STRONG!
Jay and Janice

Friday March 25, 2011

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

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23

The last of the human freedoms is to choose one's attitudes.
-Victor Frank

"Come to me with tales of a 900 pound back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15 mile - I am suspicious of your total capacities. But, if you tell me you've got a 650 pound back squat, and with a twinkle in your eye, about a 4:50 mile - I know we've got a monster."
- Greg Glassman, CrossFit

As a group do the warm-up posted on whiteboard/Range of motion work

After warm-up
Skill work: The clock will start - spend 5 minutes working on something that you stink at. A few suggestions are DU's (double unders), overhead squat, ring dips, strict pull-ups, toes to bar, etc. You know your weakness...crush it and make it your strength!

Today's WOD

21-15-9 Reps of:

SDHP (95/65)
Ball slams (25-30/40-50)

Go fast and Go hard!


Post your time on CrossFit 864 Facebook...check out some if the videos while you are there.
 
A few Chuck Norris fact to end the week:
 
-Sharks have a week dedicated to Chuck Norris
 
-When Chuck Norris was asked if he believed that the world was going to end in 2012 he resonded: "Depends how I'm feeling that day."
 
-The best part of waking up, is not Folgers in your cup, but knowing that Chuck Norris didn't kill you in your sleep.


-Chuck Norris sleeps with his pillow under his gun.


-Chuck Norris does not sleep. He waits.


-Chuck Norris doesent need a postage stamp.. He just tells the letter where to go and it gets there.


Have a great Friday ya'll!
 
BE STRONG!
Jay and Janice

Thursday March 24, 2011

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

“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
- James 1:12


Courage is the art of being the only one who knows you're scared to death!
-Earl Wilson


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

On this day March 24, 1989 - The Exxon Valdez spilled 240,000 barrels (11 million gallons) of oil in Alaska's Prince William Sound after it ran aground.

Warm-up/Range of motion as a group. Be ready to go at the scheduled time.

Today's WOD

"Corey"


200M sprint, 20 x Pull-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats

800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

200M Sprint

This WOD in memory of Corey Scott Rozell, submitted by his brothers at NMMI:


Born on October 16,1988, in Maine to Tammy Norton, and David A. Rozell. He was a cadet at New Mexico Military Institute as a sponsored prep for the Coast Guard Academy. Corey was 22 when he passed February 19, 2011. Corey was mostly defined by his tattoos. You couldn't help but look at the fire and water elements on his arms, or the pin up girls running up his side, and most just gasped when they saw his whole back, the memorial he made for his brother, Jason, who died in 2002. Corey was loud, muscled, and proud. No matter what, he could put a smile on your face. He was three years enlisted in the Coast Guard and achieved the rank of Petty Officer Third Class. Corey gave the best name possible for the Coast Guard and all members of the armed forces. He ate, drank, and now sleeps with Semper Paratus on his mind and in his heart. Rest in Peace Corey.

This WOD borrowed from Coach Divine (SF)

If you are new to CrossFit or need to scale the workout this is an option (half of the reps)

100M sprint, 10 x Pull-ups


200M sprint, 10 x Pull-ups, 25 x Push-ups

400M sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

800M Run, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups, 50 x Squats

400M Sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

200M sprint, 10 x Pull-ups, 25 x Push-ups

100M Sprint

Train Hard - Train Smart

Hope that all of you are having a good week so far!

Post your time on CrossFit 864 Facebook

Show up ready to do hard work today!

BE STRONG!
Jay and Janice

Wednesday March 23, 2011

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

“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes.”
- Ephesians 6:10-11


It may be possible to incorporate laugher into daily activities, just as is done with other heart-healthy activities, such as taking the stairs instead of the elevator. The recommendation for a healthy heart may one day be exercise, eat right and laugh a few times a day.

-Michael Miller, MD, F.A.C.C., Center for Preventive Cardiology at the University of Maryland Medical Center

Be ashamed to die until you have won some victory for humanity.
-Horace Mann (May 4, 1796 – August 2, 1859) was an American education reformer, and a member of the Massachusetts House of Representatives from 1827 to 1833.

Today's WOD

Warm up - start as a group

2 x Max time in handstand hold

2 Man Team WOD - Partner up

AMRAP - 5 Minutes
Partner #1 Push press (95/65)
Partner #2 Plank hold
Rotate exercises when either partner becomes unable to press or hold plank.
Count total reps on push press for score.

AMRAP - 5 Minutes
Partner #1 Kettlebell swings (24kg/16kg)
Partner# 2 Floor wipers (95/65)
Rotate exercises when either partner becomes unable to complete reps.

Count total reps on swings for score.

400 meter overhead plate carry (45/25)
One person carrying plate at a time

1 x 200 meter sprint (both partners running together) run hard!

Time stops when both team members are back in the gym.

Train Hard - Train Smart

Work hard and enjoy what you do...have fun teaming up on this one today!

You guys are building community one CF 864 WOD at a time!
 
BE STRONG!
Jay and Janice

Tuesday March 22, 2011

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

“But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”
- Jeremiah 17:7-8

“Faith is the art of holding on to things your reason has once accepted in spite of your changing moods”
-C.S. Lewis

Today's WOD

Warm-up (start as a group)

6 Rounds of:

8 Deadlift (65% of your 1 RM)
10 Ring push-ups
12 GHD Sit-ups
Farmers walk (AHAP) length of gym and back each round

Sub Abmat for GHD if you have not been doing sit-ups on it.
If you use the GHD use FROM (full range of motion)
Farmers walk - as HEAVY as possible. Chalk your hands and make it a challenge!

Sub CF Games style push-ups for ring push-ups if needed.

Train Hard - Train Smart

Check out Mondays post regarding the 2011 CrossFit Games WOD #1
Post your WOD on CrossFit 864 Facebook and check out some of the videos while you are there.

The happiest people in the world are those who feel absolutely terrific about themselves, and this is the natural outgrowth of accepting total responsibility for every part of their life.

-Brian Tracy

BE STRONG!
Jay and Janice

Monday March 21, 2011

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

Because of his love, God had already decided to make us his own children through Jesus Christ. That was what he wanted and what pleased him, and it brings praise to God because of his wonderful grace. God gave that grace to us freely, in Christ, the One he loves. In Christ we are set free by the blood of his death, and so we have forgiveness of sins. How rich is God's grace, which he has given to us so fully and freely. God, with full wisdom and understanding, let us know his secret purpose. This was what God wanted, and he planned to do it through Christ
-Ephesians 1:5-9

“You can't undo anything you've already done, but you can face up to it. You can tell the truth. You can seek forgiveness. And then let God do the rest.”

2011 CrossFit Games
http://games.crossfit.com/

Games WOD #1
03.16.11 - 03.27.11


Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75lbs / 35kg)

Description of movements:

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete.)

Get with Jay or Janice to time and count reps if you are interested in doing WOD #1.

Today's CF864 WOD
 
"Kelly"
 
Five rounds for time:
 
■Run 400 meters


■30 box jump, 24 inch box

■30 Wall ball shots, 20 pound ball

Scale/modify based on your strength/fitness level.


Train Hard - Train Smart
 
Post your WOD time on CrossFit 864 Facebook. Thanks to those of you that take the time to do this each day!
 
We are told to "submit to one another." It's about putting the needs of others ahead of our own needs - doing what is best for others.
"Submit to one another out of reverence for Christ."

-Ephesians 5:21

Have a great day.

BE STRONG!
Jay and Janice

Saturday March 19, 2011

CrossFit 864 WOD - 0830

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”
- Romans 15:13

"We become brave by doing brave acts."
-Aristotle

This was a great week at CrossFit 864! A lot of hard work getting done and PR getting crushed! Hope that all of you can join us Saturday morning to kick off the weekend.

BE STRONG!
Jay and Janice

Friday March 18, 2011

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


A Psalm of David.

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures.
He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

"The measure of a man's real character is what he would do if he knew he would never be found out."
-Thomas B. Macaulay


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

The average cost of a movie ticket in 1940 was 24 cents.

Today's WOD

We are doing the warm-up as a group each day and we will start each warm-up together at the scheduled time so that we can keep the workouts organized and on schedule so please be on time for the WOD that you plan on being in. Arrive in time to warm-up with the group that you will WOD with. Some of you spend a lot of time getting warm-up and prepared for the workout and some of you run in and swing your arms in a circle two or three times and say "I'm ready".....and yes you are ready! Ready to get injured. We care more about you than that! If you have been injured and on the sideline for an extended period then you know how bad it sucks.

Please be patient when we are doing strength based WODs like the overhead press on Thursday. These workouts are a very important part of what we do and you have heard it said on here many times that a strong CrossFitter is a better CrossFitter! Push yourself hard on these days and get out of the mindset of "I do 65 or 95 pounds on overhead press, etc." Stop putting limits on your strength and start saying that is what I used to do now I do.......(________) fill in the blank with a heavier weight because you are capable of more! If you complete your strength moves before the others then motivate your fellow CrossFitter by showing them some support - share a little mojo!



Post you WOD time on CrossFit 864 Facebook

"Weaver"


Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Push hard on this CF Hero WOD! Lieutenant Weaver gave all he had!

Train Hard - Train Smart


When a man's ways please the LORD, he maketh even his enemies to be at peace with him.

-Proverbs 16:7

"I take nothing for granted. I now have only good days, or great days."

-Lance Armstrong

How have your nutritional habits been this week? Remember if you fill your body with junk then expect it to be a junkyard!

BE STRONG!
Jay and Janice

Thursday March 17, 2011

CrossFit 864
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the scheduled times above.

“Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”
- Colossians 3:12

"Most folks are about as happy as they make up their minds to be."
-Abraham Lincoln


Today's off the wall fact that probably means nothing to anyone is:
The oldest person to ever be issued a driver's license in the U.S. was 109.

Today's WOD

Warm-up / Range of motion / Skill work

Press (strict) 5-5-3-3-1-1 (1 RM)

Strict = No hip drive and knees are not bent during the press. Check your knees.

then

AMRAP - 10 minutes
10 Kbell swings (24kg/16kg)
10 K2E (knees to elbows)
50 meter sprint (hard sprint, this is not a jog)

As a group - Max rep sit-ups in 2 minutes

Rx'd = K2E - if you are doing this WOD Rx'd your elbows MUST touch your knees on every rep.
Sprint = As hard as you can go for 50 meters. Recover = jog/walk back to gym

Post your workout on CrossFit 864 Facebook.

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Wednesday March 16, 2011

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

“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.”
- Acts 4:10,12

"The foolish and the dead alone never change their opinions."
-James Russell Lowell, 1819 – 1891

Today's off the wall fact that probably means nothing to anyone is:
On this day in history March 16, 1767, the seventh president of the United States, Andrew Jackson, was born in S.C.

WOD

Warm-up / Range of motion / Skill work

3 Rounds for time:

9 Handstand push-ups
Run 200 meters
15 Wall ball shots (M18-20/W12-14)
Run 100 meters
21 DU (singles x 3)

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Tuesday March 15, 2011

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

“For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”
- 2 Peter 1:5-8
“We are all inclined to judge ourselves by our ideals; others by their acts.”
-Harold Nicolson

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

In every episode of Seinfeld, there is a Superman somewhere.

WOD

Warm up / Range of motion (spend 15 minutes getting prepared)
Skill work - 50 double-unders (as part of your warm-up)

Complete the following for rounds and load:

AMRAP - 20 minutes

5 Ground to shoulders (AHAP)
10 Ball slams (25-30/40-50)
5 Strict Pull-ups (no kip)
Bear crawl (length of gym one time each round)

Train Hard - Train Smart

Post your WOD on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday March 14, 2011

CrossFit 864 - WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the times above.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
- Romans 8:28

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy."
-Og Mandino

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

On March 14, 1879, Albert Einstein is born, the son of a Jewish electrical engineer in Ulm, Germany. Einstein's theories of special and general relativity drastically altered man's view of the universe, and his work in particle and energy theory helped make possible quantum mechanics and, ultimately, the atomic bomb.


Warm-up / Range of motion / Put your initials on the board under Rx or scaled before the workout starts
As a group (clock will start) accumulate a total of 2 minutes in the L-sit/hold position on the parallettes or rings.

WOD - 4 Rounds of:
Max reps for 2 minute on each exercise with one minute rest between rounds.
-Deadlift
-Lateral Hop Burpees
-Air squats

DO NOT drop the deadlift from the lockout position. Control and lower the weight back to the floor. By dropping it you are using sloppy form and you are performing half of the lift. Check out the video on CF 864 Facebook.

Count your reps on each exercise/round. Grab a pc. of sidewalk chalk to keep up with reps.

Load = Rx'd (135/185) Beast (155/225)

Abdominal strength as a group - 100 Abmat sit-ups for time. Go hard!

The lateral burpee is just like a regular burpee except you jump laterally over a parallette or pvc pipe. So, drop to floor, touch the chest, get up, hop sideways over a parallette, drop back down and touch the chest, get up, and jump over the parallette landing where you started.

Movement standard for squats.
Grab a med ball for your squats. This is a good chance for many of you to work on your squat form.
Your squat you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips (are you working on them?) Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps or poor form as Rx'd.


Check out the videos posted on CrossFit 864 Facebook. Post your time for this WOD.
Hope that everyone had a great weekend! Get ready to kick off an awesome week of CrossFitting!

BE STRONG!
Jay and Janice

Saturday March 12, 2011

CrossFit 864 WOD - 0830

Gossips can't keep secrets, so avoid people who talk too much.
-Proverbs 20:19

“If A equals success, then the formula is A equals X plus Y and Z, with X being work, Y play, and Z keeping your mouth shut.”
-Albert Einstein

“No man who refuses to bear arms in defense of his nation can give a sound reason why he should be allowed to live in a free country”
-T. Roosevelt

Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

Friday March 11, 2011

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

“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
- 1 Peter 3:15

Whoever gossips to you will gossip about you.
-Spanish Proverb"

One thing I have seen over and over again in life is that there is virtually no correlation between intelligence and common sense. IQ doesn't seem to translate that way."
-Vincent Bugliosi

WOD - For time:

2 Rounds of:
50 Squats
25 K2E - knees to elbows
15 SDHP - 95/65

Run 1 mile (after completing 2 rounds) Time stops at end of run.

FORM / FROM (full range of motion)

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday March 10, 2011

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

Jesus stooped down and wrote in the dust with his finger. They kept demanding an answer, so he stood up again and said, “All right, but let the one who has never sinned throw the first stone!” Then he stooped down again and wrote in the dust. When the accusers heard this, they slipped away one by one, beginning with the oldest, until only Jesus was left in the middle of the crowd with the woman. Then Jesus stood up again and said to the woman, “Where are your accusers? Didn’t even one of them condemn you?” “No, Lord,” she said. And Jesus said, “Neither do I. Go and sin no more.”
-John 8:6-11

“We judge others by their behavior. We judge ourselves by our intentions.”
-Ian Percy

WOD

EMOM for 10 minutes:
5 Press (strict) 135/75
5 Box jumps (24/20)

EMOM for 10 minutes:
4 Push press (155/85)
4 Box jumps (24/20)

Go heavy on this WOD. If you load a weight that does NOT challenge you then you will complete the reps very fast with 50 seconds to rest each minute and you will benefit very little. The goal is to go as heavy as possible (AHAP) for each exercise. Get out of the mindset of "this is how much I do on __________fill in the exercise".....Lets get stronger! Start thinking "how much can I do?" A strong CrossFitter is a better CrossFitter.

Check out CrossFit 864 Facebook and watch some of the mobility videos.

BE STRONG!
Jay and Janice

Wednesday March 9, 2011

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

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
- 2 Corinthians 1:3-4

“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand."
-Arthur H. Stainback

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

Fact: Antibacterial Soap

The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.

Warm-up and Range of motion work

WOD

30-20-10-5 reps of, for time:

One arm dbell swing (15 each side) - dbell only, no kettlebells
Burpees
Weighted walking lunge - one length of gym

Train Smart - Train Hard

Post WOD - Stretch - Hydrate - Refuel

Hope that everyone is having a great week so far!

BE STRONG!
Jay and Janice

Tuesday March 8, 2011

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

“Search me, God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
- Psalm 139:23-24

“If it is not right do not do it; if it is not true do not say it.”
-Marcus Aurelius - Roman emperor, AD 121-180

Today's off the wall fact that probably means nothing to anyone is:
On this day March 8, 1948 The Supreme Court rules that religious instruction in public schools is unconstitutional.

WOD

Warm-up/range of motion work
Spend 10-15 minutes getting prepared. Get started when you arrive.
Get your heart rate up by jumping rope or run 400 meters during your warm-up.

As a group - 5 minutes in the deep squat stretch (everyone starts together on the clock)

As a group - Max rep sit-ups in 2 minutes (partner up on this one and count reps for each other)

5 Rounds for time:

10 Goblet Squats (24kg./16kg. kettlebell)
10 Step-ups (5 each leg) holding the same kettlebell as goblet squats
10 Kettlebell swings (24kg./16kg.)

Train Hard - Train Smart

Hydrate - Stretch - Refuel (Eat!)

Goblet Squats 101 by Dan John

The greatest impact I've had on strength and conditioning starts with a story:

Years ago, faced with 400 athletes who couldn't squat correctly, I attempted move after move, lift after lift, to teach the squat. I failed each and every time.

I saw glimmers of hope from teaching one kid the Zercher squat (weight held in the crooks of the elbows) and a few picked up the pattern when we lifted kettlebells from the ball off the ground (called "potato sack squats" because they look like you're picking up a sack of potatoes off the ground). But nothing was really working.

Somewhere between a Zercher and a potato squat was the answer. It came to me when I was resting between swings with the weight held in front of me like I was holding the Holy Grail. I squatted down from there, pushed my knees out with my elbows and, behold, the goblet squat!

Yes, the squat is that easy. It's a basic human movement; you just have to be reminded how to do it. Remember, squats don't hurt your knees, but how you perform them can.

Squats can do more for total mass and body strength than probably all other lifts combined. Doing them wrong can do more damage than probably all the other moves, too. The goblet squat fixes all

Form: Squat Between Your Legs!


Let's start simply. At the bottom, the deepest you can go, push your knees out with your elbows. Relax. Go a bit deeper. Your feet should be flat on the floor.

For most people, this small movement – driving your knees out with your elbows – will simplify squatting forever.

Next, try this little drill: Stand arms-length from a doorknob (or partner). Grab the handle with both hands and get your chest up. Up!


Imagine being on a California beach when a swimsuit model walks by. When an athlete does this, he immediately puffs up the chest, which tightens the lower back and locks the whole upper body. The lats naturally spread a bit and the shoulders come back a little. Now, lower yourself down.


What people discover at this moment is a basic physiological fact: The legs are not stuck like stilts under the torso. Rather, the torso is slung between the legs.

As you go down, leaning back with arms straight, you'll discover one of the true keys of lifting: you squat between your legs. You don't fold and unfold like an accordion; you sink between your legs. Don't just sit and read this. Get up and do it!

Now you're ready to learn the single best lifting movement of all time: the goblet squat.

Get Started:


Grab a dumbbell or kettlebell and hold it against your chest. With a kettlebell, hold the horns, but with a dumbbell just hold it vertical by the one end, like you're holding a goblet against your chest. Hence the name, "goblet squats."

Now with the weight cradled against your chest, squat down with the goal of having your elbows – which are pointed downward because you're cradling the bell – slide past the inside of your knees. It's okay to have the elbows push the knees out as you descend.

Stop Thinking. Start Squatting.


Here's the million-dollar key to learning movements in the gym: Let the body teach the body what to do. Try to keep your brain out of it! Over-thinking a movement often leads to problems. Allow the elbows to glide down by touching the inner knees and good things will happen.

The more an athlete thinks, the more the athlete can find ways to screw things up. Don't believe me? Join a basketball team and get into a crucial situation. Shoot a one-and-one with three seconds to go, down by two points, and get back to me later if you decided thinking was a good idea.

Seriously, once you grab a bell over 100 pounds and do a few sets of 10 in the goblet squat, you might wonder how the toilet got so low the next morning.

Foot Placement and Patterning

Where do you place your feet? Do three consecutive vertical jumps, then look down. This is roughly where you want to place your feet every time you squat. The toes should be out a little. You don't want to go east and west, but you want some toe-out.

This drill, along with the goblet squat, teaches patterning. Unless you already have the pattern, you shouldn't move into heavier work.

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Monday March 7, 2011

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

Monthly dues - by March 2. Thanks for your consideration.

"LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done wonderful things, things planned long ago.”
- Isaiah 25:1

There is nothing with which every man is so afraid as getting to know how enormously much he is capable of doing and becoming.
-Soren Kierkegaard

Today's off the wall fact that probably means nothing to anyone is:
On this day March 7, 1857 Baseball decides 9 innings constitutes an official game, not 9 runs.

Todays WOD

"Fran"

21-15-9 reps, for time:

Thrusters - 95 pounds/65 pounds
Pull-ups

Movement standards for Rx'd

Thrusters
The bar starts on the ground. The athlete must bring the bar to the rack position and complete a front squat with the crease of the hip clearly below the top of the knee and then drive the bar over head into the locked out position with the arms, hips and knees all at full extension. The ear must be visible from the side at lock out.

Pull-ups
Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.
 
Do not be satisfied with poor form in order to get a faster time. You will benefit more from a slower time with full range of motion. Dont cheat yourself. Remember, your time (no matter how fast or what you log on the whiteboard) does not impress anyone if the form is sloppy.
 
I posted the following last week but want to make sure that everyone understands the principals behind Rx'd.
 
What defines Rx'd WOD?

Doing a workout as prescribed means that you've completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete's level of fitness increases over time, their name will be posted more and more as "Rx'd" workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.

Remember, doing a workout as prescribed doesn't necessarily refer to load alone. For example, you may complete today's WOD with 95 or 65 pounds but, if your thrusters or pull-ups fall short of full range of motion - you won't earn the "Rx" on the WOD. Rx'd, prescribed dosages refer to loads, range of motion standards, and completed number of reps.

Train Hard - Train Smart

Check out CrossFit 864 on Facebook. Thanks to those of you that keep the page alive by posting your WODs!

Hope that everyone had a great weekend and got plenty of family time and a little extra rest to kick off a strong week of CrossFitting. I hope that Curtis P has finally let all of your sore legs and hammies get back to normal so we can work them hard agian real soon.

Thanks for all that you do.

BE STRONG!
Jay and Janice

CrossFit 864 WOD - 0830

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”
 - Joshua 1:9

“Courage is the discovery that you may not win, and trying when you know you can lose.”
-Tom Krause


“If you wait to do everything until you're sure it's right, you'll probably never do much of anything.”
-Win Borden

Check out CrossFit 864 Facebook. Check out some the most recent videos that are posted. We are going to start including "Hollow Rocks" so spend a few minutes watching some videos (deadlift video on CF 864 Facebook will help) and do your homework over the weekend.

Have a great weekend guys!

BE STRONG!
Jay and Janice

Friday March 4, 2011

CrossFit 864 - Building community one WOD at a time



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

"For my thoughts are not your thoughts, neither are your ways my ways," declares the LORD. "As the heavens are higher than the earth, so are my ways higher than your ways and my thoughts than your thoughts."
-Isaiah 55:8-9

5 Rounds for time:

10 Deadlift (135/225)
5 Pull-ups (strict-dead hang)
10 Ball slams (25-30/40-50)

Abdominal strength - "Tabata" As a group.

Train Hard - Train Smart

Let's finish out the week in a strong, CF864 way!
Come ready to do work!

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday March 3, 2011

CrossFit 864


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

3 Rounds for time:

Run 400 meters

20 Kbell swings (24kg/16kg)

Run 200 meters

10 Ground to shoulders (135/75)

“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.” - Job 23:10-11

Don't be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves. -Dale Carnegie

Today's off the wall fact that probably means nothing to anyone is:
On this day March 3 - King Kong was made in 1933 for about $10.5 million (in today’s dollars); the 2005 remake cost a whopping $207 million to produce.

BE STRONG!

Jay and Janice

Wednesday March 2, 2011

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


WOD - 4 RFT:


3 Turkish get-ups (3 each side. load = Kbell AHAP)
6 Lateral hop burpees
25 Abmat sit-ups
Bear crawl - one length of gym each round


Train Hard - Train Smart


See video demo on CrossFit 864 Facebook.


“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
- Psalm 73:25-26


"Never give in! Never give in! Never, never, never, never - in nothing great or small, large or petty. Never give in except to convictions of honor and good sense."
-Winston Churchill


Today's off the wall fact that probably means nothing to anyone is:
On this day March 2, 1983 – Compact Disc players and discs were released for the first time in the United States and other markets. They had only been available in Japan before then.


Post your workout on CrossFit 864 Facebook. A big thanks to those of you that take the time to do this each day! Our FB page would not have any life at all if were not the few of you that post you workouts each day.....and thanks for posting the good ones and even the ones that were not so good.


Any of you still feeling the wrath of Curtis P?


BE STRONG!
Jay and Janice