Saturday April 30, 2011

CrossFit 864 - WOD 8:30a.m.

“But as for me, I know that my Redeemer lives, and he will stand upon the earth at last.”
-Job 19:25

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.
-William Shakespeare


Get in the box Saturday morning and get your weekend kicked off with an awesome team workout!

BE STRONG!
Jay and Janice

Friday April 29, 2011

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

“You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.”
- Philippians 2:5-8

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

My thoughts on "Keeping it Legit"
With the CrossFit Games Open Workouts going on there has been a lot of discussion among the CrossFit community about cheating during workouts. Are you willing to sacrifice your integrity over a rep, a minute, a round or even one second to make yourself appear to be better than you actually are? What are you going to gain? If you are willing to cheat on something as insignificant as a workout then where do you draw the line on when to be honest? Lets be real here, if you have been doing CrossFit for any amount of time then you have some amount of competitiveness about you. You might not be the type that has to be the top dog on every workout and you might only be competing against your last PR but whatever your personal position might be you want to know that your time/score is being compared to the others on the whiteboard based on the same amount of work. One thing about CrossFit that really appealed to us from the very beginning was the type of people that it attracted - people with morals that are motivated, hard working, honest, loyal, trustworthy, and the list goes on. This is what CrossFit 864 is based on and we plan on keeping it that way! CrossFit in general is designed to be able to look back at past workouts and evaluate your progress so if you never have accurate statistics how do you know if you are getting better at what you are doing? Ok, Enough said. Lets keep it real guys.

I am different from Washington; I have a higher, grander standard of principle. Washington could not lie. I can lie, but I won't.
-Mark Twain

Warm-up starts together as a group. Out of respect for others Please be on time so that we can keep the workouts on schedule.

For time:

Rx'd =
30 Rep Back Squat - at your body weight
60 K2E - knees to elbows
Run 1 Mile

Train Hard - Train Smart

Try to load the squat bar with your body weight for today's WOD. This is about getting stronger. Do not put a limit on your strength by saying I only squat _______X number of pounds (fill in the number - usually a comfortable weight.) You might not be able to complete 30 unbroken reps but you can do as many as possible until you complete 30. If there is no possible way to you can complete one quality rep with this amount of weight then go AHAP (as heavy as possible) and make strengthening your squat one of your goals.

BE STRONG!
Jay and Janice

Thursday April 28, 2011

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

“For the Son of Man came to seek and save those who are lost.”
- Luke 19:10

“Many of life's failures are people who did not realize how close they were to success when they gave up.”

All - group warm-up starts togehter so that we can keep the WODs running together and on time.

Post your heaviest OH Press and time for 5 rounds on CrossFit 864 Facebook.

Overhead Press (strict) 5-5-5-5-5

Strict = Knees and hips locked. No dip - drive the weight overhead from a fully locked position.

then

5 Rounds of:

10 SDHP (95/65)
20 Push-ups (CF style hand release)
200 Meter run

Post WOD - Hydrate / Stretch / Mobility / Refuel

How are your nutritional habits this week? This plays a HUGE role in your overall health / fitness. Don't neglect the importance of what you eat by thinking that you can counter all of the negative stuff with an intense CrossFit WOD each day. The two go hand in hand.

Hope that your week is going good so far! Lot of hard, intense work going down in the box this week! Proud to be part of such a dedicated group of athletes!

BE STRONG!
Jay and Janice

Wednesday April 27, 2011

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

“Therefore he is able, once and forever, to save those who come to God through him. He lives forever to intercede with God on their behalf.”
- Hebrews 7:25

It is curious — curious that physical courage should be so common in the world, and moral courage so rare. -Mark Twain

For time - complete:

150 Kettlebell Swings (24kg / 16kg)
-at the top of every minute complete 3 box jumps (24/20)

The workout will start with 3 box jumps then you will complete as many kettlebell swings as possible in the remaining part of that minute.

Challenge WOD - Guys swing a 32kg. bell and girls swing a 24kg.

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Tuesday April 26, 2011

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

“For God wanted them to know that the riches and glory of Christ are for you Gentiles, too. And this is the secret: Christ lives in you. This gives you assurance of sharing his glory. So we tell others about Christ, warning everyone and teaching everyone with all the wisdom God has given us. We want to present them to God, perfect in their relationship to Christ.”
- Colossians 1:27-28

If you don't think every day is a good day, just try missing one.
-Cavett Robert

Todays warm-up is posted on the whiteboard - start it as a group so that we can get the workout started on schedule.

CrossFit Games Open Workout 11.6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

15 Barbell Thrusters
15 Chest to bar Pull-ups

18 Barbell Thrusters
18 Chest to bar Pull-ups

21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx'd Load / Movement standards =

Men
Thruster (100lbs / 45kg)
Chest to bar Pull-ups

Women
Thruster (65lbs / 30kg)
Chest to bar Pull-ups

http://media.crossfit.com/games/pdf/Games_Open11-6_ExplainDoc.pdf

Show up today with your game face on! 7 minutes at 100% during this workout. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a number in mind and have a game plan to hit that many rounds. If you hit it hard then you will find that 7 minutes will seem like forever and it will probably do a good job of trying to crush you!

Post WOD: Mobility work / Stretch / Skill work / Refuel (EAT!)
 
Post your numbers on CrossFit 864 Facebook
 
Check out the specials on t-shirts this week in the box and get a free drawstring backpack.
 
BE STRONG!
Jay and Janice

Monday April 25, 2011

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

“For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And the ransom he paid was not mere gold or silver. It was the precious blood of Christ, the sinless, spotless Lamb of God.”
- 1 Peter 1:18-19

Attitude is a little thing that makes a big difference.
-Winston Churchill

Deadlift 5-5-5-5-5

Go for a 5 RM on your deadlift

EMOM - 15 Minutes
4 Burpees
8 Squats

Train Hard - Train Smart

Post your deadlift weight (heaviest load) on CrossFit 864 Facebook.

Special - this week only (or as long as they last) need to clear out some t-shirts. Buy one or two today to show your CF864 pride and to support your box. Thanks!

T-shirts
Long sleeve - sale price 12.00
Short sleeve - new design / Spartan Warrior on back - 20.00

Buy any shirt this week and get a free CrossFit 864 nylon drawstring backpack to carry your keys, phone and protein shake to and from the gym.

Ready for another awesome week of CrossFitting together? We are!

BE STRONG!
Jay and Janice

Sunday April 24, 2011

CrossFit 864 - Rest Day

"Easter Sunday"

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, "Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: 'He has risen from the dead and is going ahead of you into Galilee. There you will see him.' Now I have told you."

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. "Greetings," he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, "Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me."
-Matthew 28:1-10

“I have loved you even as the Father has loved me. Remain in my love. When you obey my commandments, you remain in my love, just as I obey my Father’s commandments and remain in his love. I have told you these things so that you will be filled with my joy. Yes, your joy will overflow! This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends. You are my friends if you do what I command. I no longer call you slaves, because a master doesn’t confide in his slaves. Now you are my friends, since I have told you everything the Father told me. You didn’t choose me. I chose you. I appointed you to go and produce lasting fruit, so that the Father will give you whatever you ask for, using my name. This is my command: Love each other.
-John 15:9-17

And he departed from our sight that we might return to our heart, and there find Him. For He departed, and behold, He is here.
-St Augustine

Hope that all of you have a great day and get to spend time with family and friends celebrating Easter - the day that gives us hope and gives our life real meaning.

BE STRONG!
Jay and Janice

Friday April 22, 2011

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

Good Friday

‘Father, if you are willing, take this cup from me; yet not my will, but yours be done’
-Luke 22:41-42

“Which of the two do you want me to release to you?” asked the governor.

“Barabbas,” they answered.

“What shall I do, then, with Jesus who is called the Messiah?” Pilate asked.

They all answered, “Crucify him!”

“Why? What crime has he committed?” asked Pilate.

But they shouted all the louder, “Crucify him!”

When Pilate saw that he was getting nowhere, but that instead an uproar was starting, he took water and washed his hands in front of the crowd. “I am innocent of this man’s blood,” he said. “It is your responsibility!”

All the people answered, “His blood is on us and on our children!”

Then the governor’s soldiers took Jesus into the Praetorium and gathered the whole company of soldiers around him. They stripped him and put a scarlet robe on him, and then twisted together a crown of thorns and set it on his head. They put a staff in his right hand. Then they knelt in front of him and mocked him. “Hail, king of the Jews!” they said. They spit on him, and took the staff and struck him on the head again and again. After they had mocked him, they took off the robe and put his own clothes on him. Then they led him away to crucify him.

Above his head they placed the written charge against him: THIS IS JESUS, THE KING OF THE JEWS.

Those who passed by hurled insults at him, shaking their heads and saying, “You who are going to destroy the temple and build it in three days, save yourself! Come down from the cross, if you are the Son of God!” In the same way the chief priests, the teachers of the law and the elders mocked him. “He saved others,” they said, “but he can’t save himself! He’s the king of Israel! Let him come down now from the cross, and we will believe in him. He trusts in God. Let God rescue him now if he wants him, for he said, ‘I am the Son of God.’”

From noon until three in the afternoon darkness came over all the land. About three in the afternoon Jesus cried out in a loud voice, “Eli, Eli, lema sabachthani?” (which means “My God, my God, why have you forsaken me?”)

When some of those standing there heard this, they said, “He’s calling Elijah.”

Immediately one of them ran and got a sponge. He filled it with wine vinegar, put it on a staff, and offered it to Jesus to drink. The rest said, “Now leave him alone. Let’s see if Elijah comes to save him.”

And when Jesus had cried out again in a loud voice, he gave up his spirit.

At that moment the curtain of the temple was torn in two from top to bottom. The earth shook, the rocks split and the tombs broke open. The bodies of many holy people who had died were raised to life. They came out of the tombs after Jesus’ resurrection and went into the holy city and appeared to many people.

When the centurion and those with him who were guarding Jesus saw the earthquake and all that had happened, they were terrified, and exclaimed, “Surely he was the Son of God!”
-From Matthew 27

No man ever loved like Jesus. He taught the blind to see and the dumb to speak. He died on the cross to save us. He bore our sins. And now God says, ''Because He did, I can forgive you.''
-Billy Graham

If you are doing this WOD please read all of the movement standards below.


"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time - Complete all reps of each exercise before moving to the next.

Push-ups are CF Games style - hand release on each rep

Remember - all movement standards apply. Don't use poor form. If ROM (range of motion) is your limiting factor then work hard by adding in mobility work. Work hard to do the exercise using proper form and full range of motion.

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.

Push-ups
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.

Sit-ups - shoulder blades touch ground at bottom of rep; come to a full sitting position at the top. Come all of the way up - not halfway.

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, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx'd. Grab a med ball and squat to it if you are not sure.

Train Hard - Train Smart

http://www.abmat.co.uk/situp.htm

Have a great day!

BE STRONG!
Jay and Janice

Thursday April 21, 2011

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

“Where, O death, is your victory? Where, O death, is your sting?” The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
-1 Corinthians 15:55-57

The only tactics I admire are do-or-die
-Herb Elliott

Herbert ("Herb") James Elliott, (born 25 February 1938) is a former Australian athlete, one of the world's greatest middle distance runners and the chairman of one of the world's largest iron ore miners, and the Global Corporate Challenge health initiative. He never lost a race over 1500 metres or the mile and during his career he broke the four-minute mile on 17 occasions.

"When you are in the final days of your life, what will you want?

Will you hug that college degree in the walnut frame? Will you ask to be carried to the garage so you can sit in your car? Will you find comfort in rereading your financial statement? Of course not. What will matter then will be people. If relationships will matter most then, shouldn't they matter most now?"
-Max Lucado

CrossFit Games Open Workout 11.5 (Week 5)

Watch the video attached below

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (M = 145lbs / W = 100lbs)
10 Toes to bar
15 Wall balls (M = 20lbs to 10' target / W = 14lbs to 9' target)

CF Games Description:

Power clean

This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

http://games.crossfit.com/compete/workouts/clean-t2b-wallball

BE STRONG!
Jay and Janice

Wednesday April 20, 2011

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

“But Christ has indeed been raised from the dead, the first fruits of those who have fallen asleep. For since death came through a man, the resurrection of the dead comes also through a man. For as in Adam all die, so in Christ all will be made alive.”
- 1 Corinthians 15:20-22

Christ is the Son of God. He died to atone for men's sin, and after three days rose again. This is the most important fact in the universe. I die believing in Christ. - Note found under his pillow, in prison, at his death.
-Watchman Nee

Watchman Nee became a Christian in mainland China in 1920 at the age of seventeen and began writing in the same year. Throughout the nearly thirty years of his ministry, Watchman Nee was clearly manifested as a unique gift from the Lord to His Body for His move in this age. In 1952 he was imprisoned for his faith; he remained in prison until his death in 1972.

WOD

Ten rounds for time:

5 Thrusters (barbell) (95/65)

10 Ball Slams (40-50/25-30)

Train Hard - Train Smart

Full Range of Motion!

Watch the two videos posted below on today's exercises.

Thrusters
http://youtu.be/4OhqIGYqELk

Ball Slams
http://youtu.be/pc7cOUOGj6w

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

-John 3:16
Hope that all of you are having a great week!

BE STRONG!
Jay and Janice

Tuesday April 19, 2011

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

“If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.”
- Romans 10:9-10

If you run 100 miles a week, you can eat anything you want - Why? Because:

(a) you'll burn all the calories you consume,

(b) you deserve it, and

(c) you'll be injured soon and back on a restricted diet anyway.

-Donald ("Don") Franklin Kardong - noted runner and author from the United States. He represented his country in the men's marathon at the 1976 Summer Olympics in Montreal, Canada.

Group Warm-up - allow at least 15 minutes to get prepared.

"Helen"

Three rounds for time:

Run 400 meters

1.5 pood Kettlebell Swing x 21

Pull-ups x 12

Post WOD: Hydrate - Stretch - Refuel

Abdominal strength - 100 sit-ups for time.

What's your best Helen time? Go for a PR today!

Post your time on CrossFit 864 Facebook.

"Does your workout make you nervous?…It should"
-CrossFit

BE STRONG!
Jay and Janice

Monday April 18, 2011

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

“Christ Crucified Is God’s Power and Wisdom - For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
-1 Corinthians 1:18

"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts."
-Dan Gable

WOD

2 Rounds for time:

100 Squats
20 Push Press (135/75)
Run 800 Meters

Movement standards:

Squat - you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx'd. Grab a med ball and squat to it if you are not sure.

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. Do not push the bar forward!

Try your best to get your form dialed in on the exercises before the WOD starts. You should be working these movements into your warm-up.

Take a few minutes to check out some of the videos posted on CrossFit 864 Facebook before you come to the gym.

Train Hard - Train Smart

"No one ever drowned in sweat."
 
Hope that all of you had a great weekend and we look forward to seeing you today as we kick off another great week of hard work together. Remember if it were easy everyone would be doing it.

BE STRONG!
Jay and Janice

Saturday April 16, 2011

CrossFit 864 WOD - 0830

“This is also why you pay taxes, for the authorities are God’s servants, who give their full time to governing. Give to everyone what you owe them: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.”
- Romans 13:6-7
Don't bother just to be better than your contemporaries or predecessors.

Try to be better than yourself.
-William Faulkner

Question of the day: Are you taking Fish Oil? Have you researched the many benefits of Omega 3? Post on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Friday April 15, 2011

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

“The Resurrection of Christ - Now, brothers and sisters, I want to remind you of the gospel I preached to you, which you received and on which you have taken your stand. For what I received I passed on to you as of first importance: that Christ died for our sins according to the Scriptures, that he was buried, that he was raised on the third day according to the Scriptures,”
- 1 Corinthians 15:1, 3-4

Cowards die many times before their deaths, the valiant never taste death but once.
-Julius Ceaser

WOD

3 Rounds for time:

20 Bar facing burpees
10 OH Squat
5 Ring pull-ups
5 Ring dips

Train Hard - Train Smart

If you have been (I hope that you have been) following the CF Games Open WODs then you should recognize that I took a twist on the 11.4 workout. The goal will be to complete the 3 rounds in 10 minutes. Go on the CrossFit 864 Facebook page and check out the video of the CF Games Open 11.4. If you can do muscle ups do 3 per round instead of the ring dips and pull-ups.

http://youtu.be/PCWLs1jTOVE

Looking forward to a great Friday and ended the week in a strong CF 864 way! There has been a lot of
great work going on this week....PR's! Yea, we love them! Question of the day - did you PR this week? Post on CF864 Facebook. Do you have a weakness that you are working hard to overcome?
 
BE STRONG!
Jay and Janice

Thursday April 14, 2011

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

“for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus.”
- Romans 3:23-24

The greatest pleasure in life, is doing the things people say we cannot do.
-Walter Bagehot

Today's WOD

Everyone - please post your initials on the board before the warm up and list your time for the workout before you leave. By the end of the day the competitive CrossFitter are interested in how they compare to the others throughout the day. Show a little team spirit!

Warm-up as a group (posted on whiteboard) spend at least 15 minutes getting prepared for the work that you are about to do. Again, please don't come in and swing your arms in a circle 2 or 3 times and then stand around with the "I'm ready" look....we do not want you to get injured and believe me you don't want to get injured! This is why we put so much emphasis on the warm up. A warm up is not a good warm up if you don't get your heart rate up so take your pick and either run or spend some time jumping rope then go through some range of motion work, etc.

Floor Press 1-1-1-1-1

then

Tabata Deadlift

then

5 x 50 Meter Sprints

Go for broke on the floor press today! Work up through several sets and the last one needs to be a one rep max, a weight that you can complete without a spotter touching the bar. Make sure that you pay close attention if you are doing the spotting on the floor press. When you are pressing your legs need to be fully extended as you press to a full lockout on each rep. What was your heaviest weight on the 3 rep floor press last week? You need to exceed that amount as much as possible. Log your 1 RM for future workouts where we will use a percentage on that amount.

The weight on the Tabata Deadlift should be as heavy as possible. Your score for Tabata is the lowest number of reps completed in one 20 minute cycle. Post that number along with load used on the whiteboard.
For example, if you do 8 reps for the first 7 rounds but then on the 8th round you can only do 5 reps, 5 is your score. Push the limit but the goal is to have the highest score. Must be full legit reps! No rounding up to the next closest number.

Challenge for the deadlift: Guys complete as many reps as possible with 315 pounds and girls 185 pounds.

Sprints = all out for 50 meters for time. These will start as a group. Sprint to 50 meter mark and use the walk back to the starting line for recovery. Go hard! Post your fastest time out of the 5.

Check out some of the videos on CrossFit 864 Facebook that cover everything from grip to spotting techniques for a safe and effective lift. Post your WOD stats while you are there.

Have a great day today.

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Wednesday April 13, 2011

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

“Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me will save it.”
- Luke 9:23-24

"A man can fail many times, but he isn't a failure until he begins to blame somebody else."
-John Burroughs

Why The World Is Turning to Grain Free Recipes?

Grains are perhaps the biggest thorn in the side of the modern day diet, and with 1 in 133 Americans suffering from celiac disease it is no wonder an increasing number of people are turning away from all things grain. Celiac disease affects more people in the US than Multiple Sclerosis, Crohn’s Disease, Cystic Fibrosis, and Parkinson’s combined. With 2.5 babies born every minute equipped with the genetic makeup to develop the condition, the need for easy healthy kids recipes free from grains is a rapidly expanding market.

Although the food industry would have you think differently, it is no mystery why so many men, women, and children suffer from CD. The human digestive system wasn’t designed to process grains and their consumption is a Neolithic trend, something our Paleolithic ancestors took no part in. Grains were actually considered a starvation food by our ancestors, a food that was difficult to prepare, difficult to digest, and only to be eaten as a last resort during a famine. Then along came the agricultural revolution and here we are, eating grains like they are going out of fashion. It is difficult to think of a mealtime where most people don’t consume grains, yet if you are unlucky enough to be diagnosed with CD over the age of 20, your chance of developing an additional autoimmune disease spirals to a worrying 34%. So how can we avoid grains and maximize our health?

For those deeply affected by grains and gluten and those simply concerned about their health, the paleo diet has become the most suitable choice for avoiding the wrath of grains and naturally promoting overall well being. Paleo eating avoids grains and other allergy, disease promoting foods such as dairy products, HFCS and other processed foods high in sugar and salt content. Some people think that eating gluten-free foods is enough, but this still includes the consumption of spelt and other grains – resulting in inflammation, bloating, and potentially an autoimmune disease.

The paleo diet focuses on eating a diet that compliments the human body, finely tuning it with all the protein, carbohydrates, vitamins and minerals it requires to perform at optimum level. Where paleo is concerned, grain free recipes are in abundance, forming the basis of all paleo mealtimes. This might sound impossible to a serial grain eater, but check out the Paleo Cookbook series with over 300+ grainless recipes for evidence.

The fact is, there is no reason to eat grains. Fiber is easily obtained from fruits and vegetables, as is all the carbohydrate we need. Seeds and nuts also provide great protein, carb, and essential fat intake.

The food industry has got everyone going wholegrain crazy for vitamin B1 and B2, magnesium and iron and zinc and potassium, yet these essential vitamins and minerals are readily available in any well-prepared salad, without needing to spike your insulin to dangerous levels and make yourself feel lethargic and bloated all the time. Eating grains might seem like logical evolution, but in terms of the human body this is devolution and something the human body is yet to adapt to.

For more information on a celiac disease-friendly diet meal plan with hundreds of grain and gluten free recipes, checkout the paleo cookbook series.

CrossFit Games Open 11.4
 
Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

http://games.crossfit.com/

WOD
 
"Dirty Thirty"

Run 400 meters
30 box jumps (24/20)
30 push-ups
30 kb swings (24kg/16kg)
30 Sit-ups
30 good mornings - with weight
30 squats
30 walking lunges
30 burpees
Run 400 meters

"Dirty Thirty" or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty. Have a Good time today! Go Hard and Go Fast!
If you can't run, walk. If you can't walk, crawl. No matter what, don't stop - keep moving!

Who's gonna get dirty today? 3, 2, 1 Go!
 
Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

Tuesday April 12, 2011

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

“He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.”
- 1 Peter 2:24

A half truth is a whole lie.
-Proverb

Yes, that includes 1 rep, 1 round, 1 minute, 1 second, 1 foot or 1 mile!

WOD

Start as a group:
3 x Max time in Handstand Hold
20 Hollow Rocks between each Handstand Hold

5 Rounds for time:

1 Strict Press
3 L-Pull ups (Palms facing out)

3 Push Press
5 C2B (chest to bar) Pull ups

5 Ground to Overhead (anyway)
7 Pull-ups (any style, any grip)

Load = Rx'd 135/75

Full Range of Motion! Every rep! Otherwise list your time under scaled.

On the press - Don't press the bar forward. Drive the bar straight up and lock it out at full extension.

"Somebody may beat me, but they are going to have to bleed to do it."
-Prefontaine

Train Hard - Train Smart

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Monday April 11, 2011

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

“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
- Romans 5:6-8

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins

WOD

Starting as a group - Rx'd = 50 DU's or Scaled = 50 Tuck jumps or 150 Singles

Squat 1-1-1-1-1

then (starting as a group after everyone has completed squats)

AMRAP - 10 minutes of:

10 step weighted walking lunge (with kettlebell)
15 mountain climbers (straight count)
20 Abmat Sit-ups

Hydrate - Stretch - Refuel (EAT)

Work up to your 1 RM Back squat and log your weight in your training journal for future workouts where we will use a percentage or your 1 RM as your Rx'd weight. Make sure that you have a spotter when you are squatting and if you are the spotter make sure that you are paying real close attention to the person that you are spotting. If you do not feel comfortable spotting when the weight gets heavy please let us know.

Hope that everyone had a great weekend (didn't eat too much junk) and is ready for a great week of getting stronger, faster and leaner! Post your squat and amrap on CrossFit 864 Facebook. Thanks for those of you that do this on a daily basis! Do you post them all of just when you think you are at the top of the game?

Check out some of the squat videos on CrossFit 864 Facebook.

Remember, CrossFit WODs are NOT like the exercise class that you show up for at your local fitness center where you run in right at the time the class starts, spend 20 or 30 minutes crammed in a room with a group of people that you don't know doing your own thing and when it's over you hit the door. CrossFit is just the opposite - I see you guys show up early to get prepared (mentally and physically) and to motivate the group before you (and to get your strategy together as you watch the group....Hooyah!) And many stay after to kick in some MOJO for the next group. Most of you know the strengths and weaknesses of the guys and girls in the box and are always helping each other push to that next level. This is what CrossFit is about and this is why the CrossFit 864 community is such an awesome group of people...because you guys care about each other! Proud to be part of such a dedicated group of athletes (yes, athletes!) If it were easy everyone would be doing it.

All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy.

-Scott Alexander

If you lose count during a WOD whats the next number? Hint...it's not 99! Keep it tight and keep it straight!

BE STRONG!
Jay and Janice

Saturday April 9, 2011

CrossFit 864 WOD - 0830

“For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”
- Romans 5:10

This world of ours... must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect.
-Dwight D. Eisenhower

Hope to see all of you for the Saturday morning workout! Always a great way to kick off the weekend.

Check out CrossFit 864 on Facebook.

Thanks for all that you do!

BE STRONG!
Jay and Janice

Friday April 8, 2011

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

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
- Galatians 2:20

"It does not matter how slowly you go so long as you do not stop. "
-Confucius

Today's WOD

Three rounds for time of:

Run 400 meters
15 Pull-ups (Strict, dead hang)
50 Squats
15 T2B - Toes to bar

Challenge WOD for the "Beast in the Box" - wear your 20 pound vest
Train Hard - Train Smart

BE STRONG!
Jay and Janice

Thursday April 7, 2011

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

“This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters.”
- 1 John 3:16

He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.
-James Allen

WOD

Floor Press 3-3-3-3-3 (work up to your 3 rep max)

then

21-15-9 reps of:

Kettlebell swing (32kg./16kg.)
Ball slams (40-50/25-30)
100 meter sprint between each round

Train Hard - Train Smart

Show up today ready to do hard work!

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday April 6, 2011

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

“For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”
- 2 Corinthians 5:14-15

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.
-Edward Everett Hale

WOD# 3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

http://games.crossfit.com/

See video for a description of the movements.

Warm-up / Log your initials on the whiteboard before the workout starts.

WOD - The clock starts when the hollow rocks start.

50 Hollow Rocks

10-1 Lateral Hop Burpees
1-10 SDHP (Load 115/75)

10 Lateral Hop Burpees
1 SDHP

9 Lateral Hop Burpees
2 SDHP

8 Lateral Hop Burpees
3 SDHP

7 Lateral Hop Burpees
4 SDHP

6 Lateral Hop Burpees
5 SDHP

5 Lateral Hop Burpees
6 SDHP

4 Lateral Hop Burpees
7 SDHP

3 Lateral Hop Burpees
8 SDHP

2 Lateral Hop Burpees
9 SDHP

10 Lateral Hop Burpees
1 SDHP

Done!

Train Hard - Train Smart

Post your time on CrossFit 864 Facebook - Be part of the CF864 community! Post them all - Good, Bad and Ugly.

BE STRONG!
Jay and Janice

Tuesday April 5, 2011

CrossFit 864 WOD

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

“In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace”
- Ephesians 1:7

“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.
-2 Corinthians 12:9

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”
-Catherine Ponder

"Grace"

30 reps for time: 
Clean and Jerk 135 lbs

 “Grace” is thirty clean and jerks,“for time” (AFAP or as fast as possible). The Rx'd weight is 135 lb. The standard weight for women is on "Grace" is 95 lb.

Go hard and go fast on this one!

Post your time/load on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday April 4, 2011

CrossFit 864 WOD

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

Then I saw the beast and the kings of the earth and their armies gathered together to wage war against the rider on the horse and his army. But the beast was captured, and with it the false prophet who had performed the signs on its behalf. With these signs he had deluded those who had received the mark of the beast and worshiped its image. The two of them were thrown alive into the fiery lake of burning sulfur. The rest were killed with the sword coming out of the mouth of the rider on the horse, and all the birds gorged themselves on their flesh.
-Revelation 19:19-21

“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.”

Warm-up (starts as a group)

WOD

Back squat 3-3-3-3-3

Work up to a 3 rep max squat. Squat deep! Do not load a weight that you cant squat below parallel with - we are not looking for partial squats. Make sure that you have someone spotting you on your squats and make sure that you are paying close attention if you are the spotter....this is very important!

Then complete the following:
The clock will not start until everyone has finished the squats.

AMRAP - 15 minutes:

10 Dbell/Kbell Floor press (AHAP for 10 unbroken reps)
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps - 5 each leg alternating on each step.
10  Weighted sit-ups (holding one of the dbell/kbells used for floor press/step-ups)

Use the same weight for all 3 exercises today.

Train Hard - Train Smart

Post load on squats and number of rounds on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Saturday April 2, 2011

CrossFit 864 WOD - 0830

If you are interested in doing the CF Games Open 11.2 this morning we will judge this for rounds (count reps/judge form) see video for details.

The fool says in his heart, “There is no God.” They are corrupt, their deeds are vile; there is no one who does good.”
- Psalm 14:1

Learn to accept in silence the minor aggravations, cultivate the gift of taciturnity, and consume your own smoke with an extra draft of hard work, so that those about you may not be annoyed with the dust and soot of your complaints.
-William Osler

BE STRONG!
Jay and Janice