CrossFit 864 - "No Whining Zone"
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“The Lord will work out his plans for my life— for your faithful love, O Lord, endures forever. Don’t abandon me, for you made me.”
-Psalm 138:8
My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
-Yi Sunshin, Last letter to an old friend
HYDRATE! Lots of water! I know....you hate to drink water - drink it anyway. Dehydration stinks!
Reminder - July dues (due Friday July 1) Thank you very much!
Overhead Press 3-3-3-3-3
then
"Daniel"
CrossFit Hero WOD Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Complete the following for time:
■50 Pull-ups
■400 meter run
■95 pound Thruster, 21 reps
■800 meter run
■95 pound Thruster, 21 reps
■400 meter run
■50 Pull-ups
Train Hard - Train Smart
Post WOD - Stretch, Mobility and Refuel (EAT!)
Post your heaviest 3 rep load on overhead press and "Daniel" time on CrossFit 864 Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
July 4 Holiday Schedule: We will open on a regular schedule on Friday and close on Saturday and Monday July 4th.
CrossFit Kids Camp ends today and we would like to thank you for allowing us to spend this time with your children this week. We have had a lot of fun and really enjoying watching all of the future CrossFitters doing workouts and enjoying plenty of challenging games. Thanks!
Hope that you are having a good week so far. Come to the box with a lot of MOJO today and let's crush this WOD!
Proud to be part of the CF864 Community!
BE STRONG!
Jay and Janice
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Wednesday June 29, 2011
CrossFit 864 - 5:15a.m./9:00a.m.
“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9
Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson
Warm-up as a group. Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared.
CF 864 WOD (Workout of the Day)
5 Rounds of:
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
Lift Heavy - Run Fast - Eat Like a Caveman
It's Wednesday ....how's your nutritional habits looking this week? Whatcha been eatin'? More junk than quality food? You know the difference! Junk in = Junk. A 20 minute AMRAP will not neutralize a # 1 combo!
Tuesday was another great day of CrossFit with our dedicated, hardcore crew! You guys are really pushing hard creating some real mojo during the WODs! Let us say again just in the event that we don't say it at the time - thanks so much to all of you that hang around after the workout to help clean up the box, unload bars, put up weights, boxes, etc. It is appreciated very much! This is your CrossFit!
BE STRONG!
Jay and Janice
“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9
Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson
Warm-up as a group. Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared.
CF 864 WOD (Workout of the Day)
5 Rounds of:
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
Lift Heavy - Run Fast - Eat Like a Caveman
It's Wednesday ....how's your nutritional habits looking this week? Whatcha been eatin'? More junk than quality food? You know the difference! Junk in = Junk. A 20 minute AMRAP will not neutralize a # 1 combo!
Tuesday was another great day of CrossFit with our dedicated, hardcore crew! You guys are really pushing hard creating some real mojo during the WODs! Let us say again just in the event that we don't say it at the time - thanks so much to all of you that hang around after the workout to help clean up the box, unload bars, put up weights, boxes, etc. It is appreciated very much! This is your CrossFit!
BE STRONG!
Jay and Janice
Monday, June 27, 2011
Tuesday June 28, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
-Matthew 16:25
If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.
-T. Roosevelt
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won't be programming that for you this week.
HYDRATE!
Everyone - Group warm-up (posted on whiteboard)
WOD
As a group:
Max rep push-ups in 1 minute (CF Style - hand release)
Max time in plank hold position (hold as long as possible)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
SDHP (95/65)
Ball slams (40-50/25-30)
Time stops after a 400 meter Farmers Walk (AHAP) post load with time.
Train Hard - Train Smart
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Monday was awesome! Glad to see so many of you really working extra hard "picking heavy stuff up off the floor".....great job on the deadlifts! You guys rock, rock, rock!
Remember "Strong is the new Skinny" and Strong is where it's at!
BE STRONG!
Jay and Janice
“If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
-Matthew 16:25
If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.
-T. Roosevelt
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won't be programming that for you this week.
HYDRATE!
Everyone - Group warm-up (posted on whiteboard)
WOD
As a group:
Max rep push-ups in 1 minute (CF Style - hand release)
Max time in plank hold position (hold as long as possible)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
SDHP (95/65)
Ball slams (40-50/25-30)
Time stops after a 400 meter Farmers Walk (AHAP) post load with time.
Train Hard - Train Smart
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Monday was awesome! Glad to see so many of you really working extra hard "picking heavy stuff up off the floor".....great job on the deadlifts! You guys rock, rock, rock!
Remember "Strong is the new Skinny" and Strong is where it's at!
BE STRONG!
Jay and Janice
Sunday, June 26, 2011
Monday June 27, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Teacher, which is the most important commandment in the law of Moses?”
Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’ The entire law and all the demands of the prophets are based on these two commandments.”
-Matthew 22:36-40
“The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by Knowledge; selfishness by Love.”
-James Allen
Warm-up - group. Work through deadlift form with group. Don't rush through the warm-up and don't rush into the deadlift. Make sure that you get prepared to move heavy loads by working up through lighter weight.
Deadlift 3-3-3-3-3
-work up to a 3 RM. Go for a PR!
then
21-15-9 reps, for time
■Deadlift 225 lbs
■Handstand push-ups
Train Hard - Train Smart
Coaching the CF864 WOD
If you have any questions about the the proper form for an exercise, the rep scheme, amount of weight, etc no matter what it is please make sure that you ask "Jay or Janice" before the workout starts. It is much easier to help you prior to the workout than after it starts. CrossFit is about coached workouts and that is what we are here for to make sure that you are performing exercises using proper form that is both safe and effective. When we observe form that is unsafe or form that is sloppy or partial reps being performed so you can have a faster time or use more weight by not working through the full range of motion we are going to let you know so that you can correct or adjust accordingly. We say this a lot in the gym "we would rather have one quality rep than 10 sloppy ones completed just to say that you did 10 reps."
FORM and FROM (Full Range of Motion) is what we strive for!
HYDRATE! I told you that you were going to hear this a lot because it is very important. Dehydration is nasty! Don't play around with the heat and lack of the proper amount of fluids in your body. Sweet tea will not do the trick even though we are in the south!
“There are two kinds of egotists: Those who admit it, and the rest of us.”
-Dr. Laurence J. Peter
Reminder - 2011 CrossFit 864 Kid's Camp kicks off Monday.
How have you nutritional habits been lately? Are you eating more junk than quality food? Why would you work so incredibly hard during the WODs and try to refuel with poor food choices? How can we help you?
Marks Daily Apple - The Perfect Primal Omelet
http://www.marksdailyapple.com/the-perfect-primal-omelet/
Ready to kick off another week of crushing WODs with our awesome CF864 Crew!
BE STRONG!
Jay and Janice
“Teacher, which is the most important commandment in the law of Moses?”
Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’ The entire law and all the demands of the prophets are based on these two commandments.”
-Matthew 22:36-40
“The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by Knowledge; selfishness by Love.”
-James Allen
Warm-up - group. Work through deadlift form with group. Don't rush through the warm-up and don't rush into the deadlift. Make sure that you get prepared to move heavy loads by working up through lighter weight.
Deadlift 3-3-3-3-3
-work up to a 3 RM. Go for a PR!
then
21-15-9 reps, for time
■Deadlift 225 lbs
■Handstand push-ups
Train Hard - Train Smart
Coaching the CF864 WOD
If you have any questions about the the proper form for an exercise, the rep scheme, amount of weight, etc no matter what it is please make sure that you ask "Jay or Janice" before the workout starts. It is much easier to help you prior to the workout than after it starts. CrossFit is about coached workouts and that is what we are here for to make sure that you are performing exercises using proper form that is both safe and effective. When we observe form that is unsafe or form that is sloppy or partial reps being performed so you can have a faster time or use more weight by not working through the full range of motion we are going to let you know so that you can correct or adjust accordingly. We say this a lot in the gym "we would rather have one quality rep than 10 sloppy ones completed just to say that you did 10 reps."
FORM and FROM (Full Range of Motion) is what we strive for!
HYDRATE! I told you that you were going to hear this a lot because it is very important. Dehydration is nasty! Don't play around with the heat and lack of the proper amount of fluids in your body. Sweet tea will not do the trick even though we are in the south!
“There are two kinds of egotists: Those who admit it, and the rest of us.”
-Dr. Laurence J. Peter
Reminder - 2011 CrossFit 864 Kid's Camp kicks off Monday.
How have you nutritional habits been lately? Are you eating more junk than quality food? Why would you work so incredibly hard during the WODs and try to refuel with poor food choices? How can we help you?
Marks Daily Apple - The Perfect Primal Omelet
http://www.marksdailyapple.com/the-perfect-primal-omelet/
Ready to kick off another week of crushing WODs with our awesome CF864 Crew!
BE STRONG!
Jay and Janice
Friday, June 24, 2011
Saturday June 25, 2011
CrossFit 864 - WOD 0830
“But the Lord is faithful; he will strengthen you and guard you from the evil one.”
-2 Thessalonians 3:3
No one understands that you have given everything. You must give more.
-Antonio Porchia
Have a great weekend!
BE STRONG!
Jay and Janice
“But the Lord is faithful; he will strengthen you and guard you from the evil one.”
-2 Thessalonians 3:3
No one understands that you have given everything. You must give more.
-Antonio Porchia
Have a great weekend!
BE STRONG!
Jay and Janice
Thursday, June 23, 2011
Friday June 24, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31
America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln
Today's WOD
Starting as a group
2 Rounds of:
20 Double unders or 60 single unders
15 Walking lunges
15 Push-ups
15 Air squats (hold bottom of the squat on last rep for 1 minute)
15 Good mornings (with light weight - bar or holding plate)
Hold Samson Stretch - 30 seconds each side
then
"Michael"
3 Rounds for time:
Run 800 meters
50 Back extensions
50 Sit-ups
This is a CrossFit Hero Workout in honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Push yourself extra hard on this one!
Train Hard - Train Smart
We will work with you on an individual basis on subs for the back extensions. If you have not had a lot of time/experience on the GHD then do not attempt to do 3 rounds of 50.
Sit-ups are Abmat sit-ups.
HYDRATE - You are going to hear this a lot because it's very important. Don't play around with the heat and dehydration!
A warrior must only take care that his spirit is never broken.
- Shissai
How can you encourage someone around you today? Share a positive word.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31
America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln
Today's WOD
Starting as a group
2 Rounds of:
20 Double unders or 60 single unders
15 Walking lunges
15 Push-ups
15 Air squats (hold bottom of the squat on last rep for 1 minute)
15 Good mornings (with light weight - bar or holding plate)
Hold Samson Stretch - 30 seconds each side
then
"Michael"
3 Rounds for time:
Run 800 meters
50 Back extensions
50 Sit-ups
This is a CrossFit Hero Workout in honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Push yourself extra hard on this one!
Train Hard - Train Smart
We will work with you on an individual basis on subs for the back extensions. If you have not had a lot of time/experience on the GHD then do not attempt to do 3 rounds of 50.
Sit-ups are Abmat sit-ups.
HYDRATE - You are going to hear this a lot because it's very important. Don't play around with the heat and dehydration!
A warrior must only take care that his spirit is never broken.
- Shissai
How can you encourage someone around you today? Share a positive word.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Wednesday, June 22, 2011
Thursday June 23, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
But you, why do you judge your brother? Or you again, why do you regard your brother with contempt? For we will all stand before the judgment seat of God. For it is written, "AS I LIVE, SAYS THE LORD, EVERY KNEE SHALL BOW TO ME, AND EVERY TONGUE SHALL GIVE PRAISE TO GOD." So then each one of us will give an account of himself to God. Therefore let us not judge one another anymore, but rather determine this--not to put an obstacle or a stumbling block in a brother's way.
-Romans 14:10-13
Tomorrow's battle is won during today's practice.
- Samurai maxim
Check us out on Facebook. We encourage all of you to post your workout times, rounds, etc, each day. Thanks to those of you that keep the Facebook page going!
http://www.facebook.com/pages/CrossFit864/120616656262
Warm-up
HYDRATE! Drink plenty of water during the day. Don't play around with dehydration....I don't care how much you hate to drink water! Sub out one of those cokes or sweet teas during the day for a big bottle of water (hope that you guys really don't drink those but had to throw that in.)
WOD
Overhead Press 5-5-5-5-5
(this is a strict press - knees must stay locked, not a push press)
AMRAP - 12 Minutes
7 Deadlift (155/95)
7 Box jumps (24/20)
7 Burpees (jump onto 20kg. plate)
Abdominal strength - 5 minute grinder with your choice of exercises. The clock will start and you spend 5 continuous 5 minutes working through various exercises. We will have a list for you to work from if needed.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
But you, why do you judge your brother? Or you again, why do you regard your brother with contempt? For we will all stand before the judgment seat of God. For it is written, "AS I LIVE, SAYS THE LORD, EVERY KNEE SHALL BOW TO ME, AND EVERY TONGUE SHALL GIVE PRAISE TO GOD." So then each one of us will give an account of himself to God. Therefore let us not judge one another anymore, but rather determine this--not to put an obstacle or a stumbling block in a brother's way.
-Romans 14:10-13
Tomorrow's battle is won during today's practice.
- Samurai maxim
Check us out on Facebook. We encourage all of you to post your workout times, rounds, etc, each day. Thanks to those of you that keep the Facebook page going!
http://www.facebook.com/pages/CrossFit864/120616656262
Warm-up
HYDRATE! Drink plenty of water during the day. Don't play around with dehydration....I don't care how much you hate to drink water! Sub out one of those cokes or sweet teas during the day for a big bottle of water (hope that you guys really don't drink those but had to throw that in.)
WOD
Overhead Press 5-5-5-5-5
(this is a strict press - knees must stay locked, not a push press)
AMRAP - 12 Minutes
7 Deadlift (155/95)
7 Box jumps (24/20)
7 Burpees (jump onto 20kg. plate)
Abdominal strength - 5 minute grinder with your choice of exercises. The clock will start and you spend 5 continuous 5 minutes working through various exercises. We will have a list for you to work from if needed.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Tuesday, June 21, 2011
Wednesday June 22, 2011
CrossFit 864 - 5:15a.m./9:00a.m.
“Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.”
-Psalm 91:1
Take arrows in your forehead, but never in your back.
- Samurai maxim
Warm-up - Range of motion work
Include skill work and gymnastics work - rings, L holds, etc.
What's your weakness? Work on it. Don't wait until it shows up in the WOD and say "I cant do that"...
WOD - Prowler / Sled / OH Plate Carry / Lateral Hop
Train Hard.Train Smart.
HYDRATE - It is impossible to stay hydrated if you only drink water during the WOD. You have got to drink plenty of water throughout the day. This is very important. Dehydration is no joke! In the extreme heat make sure that you set your pace based on your fitness level and always listen to your body.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Lot of hard work going down in the box this week. It is awesome to see you encouraging and motivating your fellow CrossFitters to finish strong. Very proud of you guys! Hooyah!
Have a great day
BE STRONG!
Jay and Janice
“Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.”
-Psalm 91:1
Take arrows in your forehead, but never in your back.
- Samurai maxim
Warm-up - Range of motion work
Include skill work and gymnastics work - rings, L holds, etc.
What's your weakness? Work on it. Don't wait until it shows up in the WOD and say "I cant do that"...
WOD - Prowler / Sled / OH Plate Carry / Lateral Hop
Train Hard.Train Smart.
HYDRATE - It is impossible to stay hydrated if you only drink water during the WOD. You have got to drink plenty of water throughout the day. This is very important. Dehydration is no joke! In the extreme heat make sure that you set your pace based on your fitness level and always listen to your body.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Lot of hard work going down in the box this week. It is awesome to see you encouraging and motivating your fellow CrossFitters to finish strong. Very proud of you guys! Hooyah!
Have a great day
BE STRONG!
Jay and Janice
Monday, June 20, 2011
Tuesday June 21, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
And what do you benefit if you gain the whole world but lose your own soul?
-Mark 8:36
Three great forces rule the world: stupidity, fear and greed.
-Albert Einstein
WOD
Starting as a group:
1 minute plank
1 minute hold on rings - top position
1 minute hold - chin over bar
1 minute in squat stretch - holding kettlebell in goblet squat position
10 Rounds for time:
7 Front Squats (135/95)
7 Dbell / Kbell Floor Press (50-55/ 30-35) (Go AHAP)
100 Meter Sprint (50 meter out and back)
Rx'd - must use at least the weight posted but go heavier if you can. Post load used.
Be a BEAST! Do you want it to be easy or do you want it to make you stronger? Yea, that's what I thought!
Post you workout on Facebook. Do you post them all or just some of them?
http://www.facebook.com/pages/CrossFit864/120616656262
Great to see so many of you fired up on Monday as you worked through hitting some good numbers on your 5 rep deadlifts!
Hope that your week is off to a great start!
BE STRONG!
Jay and Janice
And what do you benefit if you gain the whole world but lose your own soul?
-Mark 8:36
Three great forces rule the world: stupidity, fear and greed.
-Albert Einstein
WOD
Starting as a group:
1 minute plank
1 minute hold on rings - top position
1 minute hold - chin over bar
1 minute in squat stretch - holding kettlebell in goblet squat position
10 Rounds for time:
7 Front Squats (135/95)
7 Dbell / Kbell Floor Press (50-55/ 30-35) (Go AHAP)
100 Meter Sprint (50 meter out and back)
Rx'd - must use at least the weight posted but go heavier if you can. Post load used.
Be a BEAST! Do you want it to be easy or do you want it to make you stronger? Yea, that's what I thought!
Post you workout on Facebook. Do you post them all or just some of them?
http://www.facebook.com/pages/CrossFit864/120616656262
Great to see so many of you fired up on Monday as you worked through hitting some good numbers on your 5 rep deadlifts!
Hope that your week is off to a great start!
BE STRONG!
Jay and Janice
Sunday, June 19, 2011
Monday June 20, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
My son, if you accept my words
and store up my commands within you,
turning your ear to wisdom
and applying your heart to understanding—
indeed, if you call out for insight
and cry aloud for understanding,
and if you look for it as for silver
and search for it as for hidden treasure,
then you will understand the fear of the LORD
and find the knowledge of God.
For the LORD gives wisdom;
from his mouth come knowledge and understanding.
He holds success in store for the upright,
he is a shield to those whose walk is blameless,
for he guards the course of the just
and protects the way of his faithful ones.
-Proverbs 2:1-8
Sweat is the cologne of accomplishment.
-Heywood Hale Broun
Warm-up as a group (posted on whiteboard) please arrive on time and help us keep the workouts on schedule.
Deadlift 5-5-5-5-5
AMRAP - In 15 minutes complete as many rounds as possible
1- Push-up, 1-T2B (toes to bar), 1-Kettlebell Swing (24kg./16kg.)
2- Push-ups, 2-T2B (toes to bar), 2-Kettlebell Swing (24kg./16kg.)
3- Push-ups, 3-T2B (toes to bar), 3-Kettlebell Swing (24kg./16kg.)
Continue by adding a rep each round for 15 minutes.
Push-ups are CF hand release on deck.
Toes to bar means that toes must actually touch the bar each time to be Rx'd.
FORM/FROM - Proper Form and Full Range of Motion. Don't count sloppy form or partial reps as Rx'd.
Deadlifts are good for the soul!
Check us out at http://www.facebook.com/pages/CrossFit864/120616656262
Hope that all of you had a great weekend and all of the daddy's had a "Happy Fathers Day"....what an awesome day!
My father gave me the greatest gift anyone could give another person, he believed in me.
- Jim Valvano
Fifth Commandment: Honor thy father and thy mother: that thy days may be long upon the land which the Lord thy God giveth thee."
-Exodus 20:12
BE STRONG!
Jay and Janice
My son, if you accept my words
and store up my commands within you,
turning your ear to wisdom
and applying your heart to understanding—
indeed, if you call out for insight
and cry aloud for understanding,
and if you look for it as for silver
and search for it as for hidden treasure,
then you will understand the fear of the LORD
and find the knowledge of God.
For the LORD gives wisdom;
from his mouth come knowledge and understanding.
He holds success in store for the upright,
he is a shield to those whose walk is blameless,
for he guards the course of the just
and protects the way of his faithful ones.
-Proverbs 2:1-8
Sweat is the cologne of accomplishment.
-Heywood Hale Broun
Warm-up as a group (posted on whiteboard) please arrive on time and help us keep the workouts on schedule.
Deadlift 5-5-5-5-5
AMRAP - In 15 minutes complete as many rounds as possible
1- Push-up, 1-T2B (toes to bar), 1-Kettlebell Swing (24kg./16kg.)
2- Push-ups, 2-T2B (toes to bar), 2-Kettlebell Swing (24kg./16kg.)
3- Push-ups, 3-T2B (toes to bar), 3-Kettlebell Swing (24kg./16kg.)
Continue by adding a rep each round for 15 minutes.
Push-ups are CF hand release on deck.
Toes to bar means that toes must actually touch the bar each time to be Rx'd.
FORM/FROM - Proper Form and Full Range of Motion. Don't count sloppy form or partial reps as Rx'd.
Deadlifts are good for the soul!
Check us out at http://www.facebook.com/pages/CrossFit864/120616656262
Hope that all of you had a great weekend and all of the daddy's had a "Happy Fathers Day"....what an awesome day!
My father gave me the greatest gift anyone could give another person, he believed in me.
- Jim Valvano
Fifth Commandment: Honor thy father and thy mother: that thy days may be long upon the land which the Lord thy God giveth thee."
-Exodus 20:12
BE STRONG!
Jay and Janice
Friday, June 17, 2011
Saturday June 18, 2011
CrossFit 864 - WOD at 0830
“Sing to God, sing in praise of his name, extol him who rides on the clouds; rejoice before him—his name is the LORD. A father to the fatherless, a defender of widows, is God in his holy dwelling.”
-Psalm 68:4-5
God gives every bird its food, but He does not throw it into its nest.
-J.G. Holland
On this day in history - U.S.A. Gun Control
18th June 1999 : Following the recent increase of high school shootings including the Columbine High School in Colorado, A new gun control bill has been rejected by Congress, the bill was rejected by the Republican side who felt the new controls went too far and the Democrats, who felt the new controls did not go far enough.
Have a great weekend! Hope that you are able to spend plenty of family time together and maybe get a little extra rest if you are lucky! No worries if you eat a little extra...I'll make sure that Monday's WOD will burn it off!
BE STRONG!
Jay and Janice
“Sing to God, sing in praise of his name, extol him who rides on the clouds; rejoice before him—his name is the LORD. A father to the fatherless, a defender of widows, is God in his holy dwelling.”
-Psalm 68:4-5
God gives every bird its food, but He does not throw it into its nest.
-J.G. Holland
On this day in history - U.S.A. Gun Control
18th June 1999 : Following the recent increase of high school shootings including the Columbine High School in Colorado, A new gun control bill has been rejected by Congress, the bill was rejected by the Republican side who felt the new controls went too far and the Democrats, who felt the new controls did not go far enough.
Have a great weekend! Hope that you are able to spend plenty of family time together and maybe get a little extra rest if you are lucky! No worries if you eat a little extra...I'll make sure that Monday's WOD will burn it off!
BE STRONG!
Jay and Janice
Thursday, June 16, 2011
Friday June 17, 2011
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
“As a father has compassion on his children, so the LORD has compassion on those who fear him;”
-Psalm 103:13
“Never lose sight of the fact that the most important yardstick of your success will be how you treat other people - your family, friends, and coworkers, and even strangers you meet along the way.”
-Barbara Bush
Warm-up with the group that you will WOD with. Please help keep the workouts on schedule. Thanks!
Warm-up - posted on the whiteboard.
5 Minute WOD - rest as needed during each 5 minute cycle.
In 5 minutes complete as many kettlebell swings as possible.
Rx'd - M= 24kg. W=16 kg.
Rest 1 minute
In 5 minutes complete as many reps of overhead press with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
In 5 minutes complete as many reps of goblet squats with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
Abdominal Strength - 5 minute surprise! You want to see those strong abdominal muscles don't you?
It's been a great week of CrossFitting together! Thanks for all of your hard work!
BE STRONG(er)
Jay and Janice
“As a father has compassion on his children, so the LORD has compassion on those who fear him;”
-Psalm 103:13
“Never lose sight of the fact that the most important yardstick of your success will be how you treat other people - your family, friends, and coworkers, and even strangers you meet along the way.”
-Barbara Bush
Warm-up with the group that you will WOD with. Please help keep the workouts on schedule. Thanks!
Warm-up - posted on the whiteboard.
5 Minute WOD - rest as needed during each 5 minute cycle.
In 5 minutes complete as many kettlebell swings as possible.
Rx'd - M= 24kg. W=16 kg.
Rest 1 minute
In 5 minutes complete as many reps of overhead press with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
In 5 minutes complete as many reps of goblet squats with one kettlebell.
Rx'd - M=24kg. W=16kg.
Rest 1 minute
Abdominal Strength - 5 minute surprise! You want to see those strong abdominal muscles don't you?
It's been a great week of CrossFitting together! Thanks for all of your hard work!
BE STRONG(er)
Jay and Janice
Wednesday, June 15, 2011
Thursday June 16, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.
I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.”
Surely he will save you from the fowler’s snare and from the deadly pestilence.
He will cover you with his feathers, and under his wings you will find refuge;
his faithfulness will be your shield and rampart. You will not fear the terror of night,
nor the arrow that flies by day, nor the pestilence that stalks in the darkness,
nor the plague that destroys at midday. A thousand may fall at your side,
ten thousand at your right hand, but it will not come near you.
You will only observe with your eyes and see the punishment of the wicked.
If you say, “The LORD is my refuge,” and you make the Most High your dwelling,
no harm will overtake you, no disaster will come near your tent.
For he will command his angels concerning you to guard you in all your ways;
they will lift you up in their hands, so that you will not strike your foot against a stone.
You will tread on the lion and the cobra; you will trample the great lion and the serpent.
“Because he loves me,” says the LORD, “I will rescue him; I will protect him, for he acknowledges my name. He will call on me, and I will answer him; I will be with him in trouble, I will deliver him and honor him.
With long life I will satisfy him and show him my salvation.”
-Psalm 91:1-16
"Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands."
- Gen. George S. Patton
Group Warm-up starts at the times listed above. Please see schedule above.
AMRAP - 20 minutes
3 Power Clean (Ground to Shoulders) 135/85
5 Burpees
Hydrate - Stretch - Refuel (EAT)
Post your rounds on CrossFit 864 Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
How are your nutritional habits looking today? Eating for your overall health or just for the taste of it?
Trashy food = trashy feeling and trashy performance in the box! Your choice.
"It does not matter how slowly you go so long as you do not stop."
-Confucius
BE STRONG!
Jay and Janice
Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty.
I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.”
Surely he will save you from the fowler’s snare and from the deadly pestilence.
He will cover you with his feathers, and under his wings you will find refuge;
his faithfulness will be your shield and rampart. You will not fear the terror of night,
nor the arrow that flies by day, nor the pestilence that stalks in the darkness,
nor the plague that destroys at midday. A thousand may fall at your side,
ten thousand at your right hand, but it will not come near you.
You will only observe with your eyes and see the punishment of the wicked.
If you say, “The LORD is my refuge,” and you make the Most High your dwelling,
no harm will overtake you, no disaster will come near your tent.
For he will command his angels concerning you to guard you in all your ways;
they will lift you up in their hands, so that you will not strike your foot against a stone.
You will tread on the lion and the cobra; you will trample the great lion and the serpent.
“Because he loves me,” says the LORD, “I will rescue him; I will protect him, for he acknowledges my name. He will call on me, and I will answer him; I will be with him in trouble, I will deliver him and honor him.
With long life I will satisfy him and show him my salvation.”
-Psalm 91:1-16
"Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands."
- Gen. George S. Patton
Group Warm-up starts at the times listed above. Please see schedule above.
AMRAP - 20 minutes
3 Power Clean (Ground to Shoulders) 135/85
5 Burpees
Hydrate - Stretch - Refuel (EAT)
Post your rounds on CrossFit 864 Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
How are your nutritional habits looking today? Eating for your overall health or just for the taste of it?
Trashy food = trashy feeling and trashy performance in the box! Your choice.
"It does not matter how slowly you go so long as you do not stop."
-Confucius
BE STRONG!
Jay and Janice
Tuesday, June 14, 2011
Wednesday June 15, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m.
“But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,”
-Philippians 3:20
Veni, Vedi, Vici (I came, I saw, I conquered)
-Julius Caesar
Warm-up starts as a group - posted on whiteboard
EMOM - 15 Minutes
2 Ball Slams (25-30/40-50)
4 Box Jumps (24/20)
2 Ball Slams (25-30/40-50)
Abdominal Strength - 50 Weighted Abmat sit-ups for time (45/25 pound plate)
Hydrate - Stretch - Refuel
Strong week so far in the box! Proud of you guys - Lot of hard work getting done! Love it when I see ya'll getting fired up about the workout that's looking you in the face. It's even better when you are fired up knowing that it's going to be brutal!
BE STRONG!
Jay and Janice
“But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,”
-Philippians 3:20
Veni, Vedi, Vici (I came, I saw, I conquered)
-Julius Caesar
Warm-up starts as a group - posted on whiteboard
EMOM - 15 Minutes
2 Ball Slams (25-30/40-50)
4 Box Jumps (24/20)
2 Ball Slams (25-30/40-50)
Abdominal Strength - 50 Weighted Abmat sit-ups for time (45/25 pound plate)
Hydrate - Stretch - Refuel
Strong week so far in the box! Proud of you guys - Lot of hard work getting done! Love it when I see ya'll getting fired up about the workout that's looking you in the face. It's even better when you are fired up knowing that it's going to be brutal!
BE STRONG!
Jay and Janice
Monday, June 13, 2011
Tuesday June 14, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
-Luke 11:13
“There isn’t a person anywhere who isn’t capable of doing more than he thinks he can.”
-Henry Ford
Warm-up with group that are going to WOD with. Please help keep the workouts on schedule by showing up on time and getting started with your warm-up when you arrive. Please go ahead and put your initials on the board before the workout starts under Rx'd or Scaled. You are welcome to and encouraged to hang with everyone after the WOD to catch up with each other and motivate your fellow CrossFitters. Thanks!
WOD - Rx'd = Not partitioned (complete each exercise before moving to the next)
Rx'd movement standards = If you do not meet the following standards on every rep then please list your time under scaled.
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.
For this workout any grip is acceptable. Kipping or dead hang - your choice.
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.
For time:
100 Pull-ups
800 Meter run
100 Push-ups
800 Meter run
100 Mountain climbers (military 4 count)
Train Hard - Train Smart
Stay Hydrated! Drink plenty of water throughout the day.
How's your nutrition looking this week? No matter how hard you work you cant train hard enough to balance out the negatives of eating trashy all the time! Do you see the results that you want to see? Are you reaching your goals? Don't fool yourself - Junk in = JUNK!
http://www.livestrong.com/article/423071-what-are-the-benefits-of-mountain-climber-exercise/
Show up today ready to do hard work!
BE STRONG!
Jay and Janice
“If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
-Luke 11:13
“There isn’t a person anywhere who isn’t capable of doing more than he thinks he can.”
-Henry Ford
Warm-up with group that are going to WOD with. Please help keep the workouts on schedule by showing up on time and getting started with your warm-up when you arrive. Please go ahead and put your initials on the board before the workout starts under Rx'd or Scaled. You are welcome to and encouraged to hang with everyone after the WOD to catch up with each other and motivate your fellow CrossFitters. Thanks!
WOD - Rx'd = Not partitioned (complete each exercise before moving to the next)
Rx'd movement standards = If you do not meet the following standards on every rep then please list your time under scaled.
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.
For this workout any grip is acceptable. Kipping or dead hang - your choice.
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.
For time:
100 Pull-ups
800 Meter run
100 Push-ups
800 Meter run
100 Mountain climbers (military 4 count)
Train Hard - Train Smart
Stay Hydrated! Drink plenty of water throughout the day.
How's your nutrition looking this week? No matter how hard you work you cant train hard enough to balance out the negatives of eating trashy all the time! Do you see the results that you want to see? Are you reaching your goals? Don't fool yourself - Junk in = JUNK!
http://www.livestrong.com/article/423071-what-are-the-benefits-of-mountain-climber-exercise/
Show up today ready to do hard work!
BE STRONG!
Jay and Janice
Sunday, June 12, 2011
Monday June 13, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
-Colossians 3:5-10
“The attempt to combine wisdom and power has only rarely been successful and then only for a short while”
-Albert Einstein
Warm-up as group. Please be on time for the workout and start with the scheduled group.
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Train Hard - Train Smart
HYDRATE - STRETCH - REFUEL
Check us out
http://www.facebook.com/pages/CrossFit864/120616656262
Looking forward to another great week of CrossFitting with our 864 crew! Let's do it!
I might bend but I wont break!
BE STRONG!
Jay and Janice
Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
-Colossians 3:5-10
“The attempt to combine wisdom and power has only rarely been successful and then only for a short while”
-Albert Einstein
Warm-up as group. Please be on time for the workout and start with the scheduled group.
For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps
Train Hard - Train Smart
HYDRATE - STRETCH - REFUEL
Check us out
http://www.facebook.com/pages/CrossFit864/120616656262
Looking forward to another great week of CrossFitting with our 864 crew! Let's do it!
I might bend but I wont break!
BE STRONG!
Jay and Janice
Friday, June 10, 2011
Saturday June 11, 2011
CrossFit 864 WOD - 0830
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
-Colossians 3:13
"Cruelty hardens and degrades, kindness reforms and ennobles."
-Robert Ingersoll
Have a great weekend!
BE STRONG!
Jay and Janice
“Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”
-Colossians 3:13
"Cruelty hardens and degrades, kindness reforms and ennobles."
-Robert Ingersoll
Have a great weekend!
BE STRONG!
Jay and Janice
Thursday, June 9, 2011
Friday June 10, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
-Matthew 7:13-14
I believe the first test of a truly great man is his humility. I do not mean by humility, doubt of his own powers. But really great men have a curious feeling that the greatness is not in them, but through them. And they see something divine in every other man.
-John Ruskin
Question for Rip:
"If you had to choose between wearing no shoes or running shoes to lift in which would you pick?"
Rip's response: "That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can't we just avoid both?"
-Strength Coach Mark Rippetoe
Old School Chuck Taylor's! or check out some of the new hybrid flat bottom shoes on the market...there are a lot of them out there now.
Group Warm-up
Run 1 mile
30 Front squats
30 Handstand push-ups
30 DU's or 120 singles
Load on squats = at least 60% of your one rep max back squat this week. Go heavier if you can.
Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. -1 Thessalonians 5:16-18
How many will skip today's WOD because of the running, handstand push-ups or double unders?
Challenge the things that you don't like or you don't enjoy. Make your weakness your strength!
BE STRONG!
Jay and Janice
“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
-Matthew 7:13-14
I believe the first test of a truly great man is his humility. I do not mean by humility, doubt of his own powers. But really great men have a curious feeling that the greatness is not in them, but through them. And they see something divine in every other man.
-John Ruskin
Question for Rip:
"If you had to choose between wearing no shoes or running shoes to lift in which would you pick?"
Rip's response: "That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can't we just avoid both?"
-Strength Coach Mark Rippetoe
Old School Chuck Taylor's! or check out some of the new hybrid flat bottom shoes on the market...there are a lot of them out there now.
Group Warm-up
Run 1 mile
30 Front squats
30 Handstand push-ups
30 DU's or 120 singles
Load on squats = at least 60% of your one rep max back squat this week. Go heavier if you can.
Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. -1 Thessalonians 5:16-18
How many will skip today's WOD because of the running, handstand push-ups or double unders?
Challenge the things that you don't like or you don't enjoy. Make your weakness your strength!
BE STRONG!
Jay and Janice
Wednesday, June 8, 2011
Thursday June 9, 2011
CrossFit 864 WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights.
-Habakkuk 3:19
"However beautiful the strategy, you should occasionally look at the results."
-Winston Churchill
Group Warm-up
Floor Press 1-1-1-1-1 (Go for your 1 RM)
For time - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull-ups
Push-ups (Hand release off deck each rep)
then
Abdominal strength (as a group)
2 rounds of:
50 sit-ups
200 meter sprint
Train Hard - Train Smart
What's your goal on your max effort floor press? How much are you shooting for on your heaviest single?
Post your weight and time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
“The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights.
-Habakkuk 3:19
"However beautiful the strategy, you should occasionally look at the results."
-Winston Churchill
Group Warm-up
Floor Press 1-1-1-1-1 (Go for your 1 RM)
For time - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Strict Pull-ups
Push-ups (Hand release off deck each rep)
then
Abdominal strength (as a group)
2 rounds of:
50 sit-ups
200 meter sprint
Train Hard - Train Smart
What's your goal on your max effort floor press? How much are you shooting for on your heaviest single?
Post your weight and time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Tuesday, June 7, 2011
Wednesday June 8, 2011
CrossFit 864 WOD - 5:15a.m./7:30a.m./9:00a.m.
“Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. A thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
-Psalm 90:2,4
"Man cannot remake himself without suffering, for he is both the marble and the sculptor."
- Dr. Alexis Carrel
I saw the following posted on another affilate site. I guess the Federal Government has heard about CrossFit.
Surgeon General's Warning: CrossFit may cause vomiting, nausea, confusion, and dizziness. CrossFit may not be suitable for the weak and pathetic.
Warm-up as a group
21-15-9 Reps for time:
Kettlebell Swing (24kg./16kg.)
GHD Sit-ups
Supine Ring Pull-ups
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
HYDRATE!
Geat job on Tuesday. That was a tough Chipper WOD!
Hope that you week is going well so far!
BE STRONG!
Jay and Janice
“Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. A thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
-Psalm 90:2,4
"Man cannot remake himself without suffering, for he is both the marble and the sculptor."
- Dr. Alexis Carrel
I saw the following posted on another affilate site. I guess the Federal Government has heard about CrossFit.
Surgeon General's Warning: CrossFit may cause vomiting, nausea, confusion, and dizziness. CrossFit may not be suitable for the weak and pathetic.
Warm-up as a group
21-15-9 Reps for time:
Kettlebell Swing (24kg./16kg.)
GHD Sit-ups
Supine Ring Pull-ups
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
HYDRATE!
Geat job on Tuesday. That was a tough Chipper WOD!
Hope that you week is going well so far!
BE STRONG!
Jay and Janice
Monday, June 6, 2011
Tuesday June 7, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
-Ephesians 3:17-19
"When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn."
- Harriet Beecher Stowe
Warm-up as a group (Posted on the whiteboard)
All WODs start as a group so please be on time and get ready so that we can keep the workouts running according to schedule.
20 SDHP (65/95)
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/25lb DBs)
50 Toes to bar
100 meter Overhead walking lunge (45/25lb plate)
200 meter Sprint
This is a chipper workout. At Go, all athletes begin with SDHP and complete all reps before moving to the next exercise. Complete the exercises according to the order they are listed in. The overhead walking lunges are 50 meters out and 50 meters back. The sprint is 50 meters out, 50 meters back, 50 meters out and 50 back to the finish line. There is no time cap on completing the workout. This is a CF864 twist on the Regional Individual 6 Workout.
Train Hard - Train Smart
Great to see you guys pushing very hard on the strength work! The single rep squats looked good on Monday with some really strong lifts and of course lots of PRs at the end of the day. It looks like ya'll are enjoying getting stronger and testing your strength on the one rep max days. Getting stronger is going to make you a better CrossFitter so try to push yourself and really get into the strength based workouts. Another thing that I have been seeing and I really like is the fact that many of you are really working on getting your form dialed in and not settling for just anything to call a rep or counting partial reps (pull-ups where you don't get your chin over the bar or a press that didn't get locked out all of the way or a squat that you only went halfway down on, not opening hips on box jumps, raising your butt off the floor on bench or floor press, you get the idea....sloppy form! No REP!) Don't count those reps! Go back and make it right.
BE STRONG!
Jay and Janice
“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
-Ephesians 3:17-19
"When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn."
- Harriet Beecher Stowe
Warm-up as a group (Posted on the whiteboard)
All WODs start as a group so please be on time and get ready so that we can keep the workouts running according to schedule.
20 SDHP (65/95)
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/25lb DBs)
50 Toes to bar
100 meter Overhead walking lunge (45/25lb plate)
200 meter Sprint
This is a chipper workout. At Go, all athletes begin with SDHP and complete all reps before moving to the next exercise. Complete the exercises according to the order they are listed in. The overhead walking lunges are 50 meters out and 50 meters back. The sprint is 50 meters out, 50 meters back, 50 meters out and 50 back to the finish line. There is no time cap on completing the workout. This is a CF864 twist on the Regional Individual 6 Workout.
Train Hard - Train Smart
Great to see you guys pushing very hard on the strength work! The single rep squats looked good on Monday with some really strong lifts and of course lots of PRs at the end of the day. It looks like ya'll are enjoying getting stronger and testing your strength on the one rep max days. Getting stronger is going to make you a better CrossFitter so try to push yourself and really get into the strength based workouts. Another thing that I have been seeing and I really like is the fact that many of you are really working on getting your form dialed in and not settling for just anything to call a rep or counting partial reps (pull-ups where you don't get your chin over the bar or a press that didn't get locked out all of the way or a squat that you only went halfway down on, not opening hips on box jumps, raising your butt off the floor on bench or floor press, you get the idea....sloppy form! No REP!) Don't count those reps! Go back and make it right.
BE STRONG!
Jay and Janice
Sunday, June 5, 2011
Monday June 6, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Therefore encourage one another and build each other up, just as in fact you are doing.”
-1 Thessalonians 5:11
"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin
Warm-up - starts as a group
Back squat 1-1-1-1-1
1 RM today on squats. Go for a PR! What was your strongest attempt during the last squat cycle?
AMRAP - 15 minutes
5 C2B Pull-ups (M=chest to bar / W= chin over bar with no assistance)
30 second Ring L-sit hold (or on dip bars)
5 Jumping squats
100 meter sprint (sprint to 50 meter mark, reset and sprint back)
Abdominal strength - as a group complete 3 rounds:
Hollow rock - 30 seconds
Plank hold - 30 seconds
30 Sit-ups
Train Hard - Train Smart
Post your workout on CF864 Facebook
http://www.facebook.com/#!/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
“Therefore encourage one another and build each other up, just as in fact you are doing.”
-1 Thessalonians 5:11
"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin
Warm-up - starts as a group
Back squat 1-1-1-1-1
1 RM today on squats. Go for a PR! What was your strongest attempt during the last squat cycle?
AMRAP - 15 minutes
5 C2B Pull-ups (M=chest to bar / W= chin over bar with no assistance)
30 second Ring L-sit hold (or on dip bars)
5 Jumping squats
100 meter sprint (sprint to 50 meter mark, reset and sprint back)
Abdominal strength - as a group complete 3 rounds:
Hollow rock - 30 seconds
Plank hold - 30 seconds
30 Sit-ups
Train Hard - Train Smart
Post your workout on CF864 Facebook
http://www.facebook.com/#!/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Friday, June 3, 2011
Saturday June 4, 2011
CF 864 - 8:30a.m. WOD
“A gentle answer turns away wrath, but a harsh word stirs up anger.”
-Proverbs 15:1
Do not praise yourself do not slander others:
There are still many days to go and any thing could happen!
-Kabir
http://www.facebook.com/?ref=home#!/pages/CrossFit864/120616656262
Hope that your weekend is off to a great start!
BE STRONG!
Jay and Janice
“A gentle answer turns away wrath, but a harsh word stirs up anger.”
-Proverbs 15:1
Do not praise yourself do not slander others:
There are still many days to go and any thing could happen!
-Kabir
http://www.facebook.com/?ref=home#!/pages/CrossFit864/120616656262
Hope that your weekend is off to a great start!
BE STRONG!
Jay and Janice
Thursday, June 2, 2011
Friday June 3, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
“so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
-Hebrews 9:28
“It's not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
-Francis Bacon, Sr.
HYDRATE - Just in case you haven't noticed yet - IT'S HOT! Make sure that you drink plenty of water during the day and always bring a bottle (or two) with you to the WOD.
Warm-up as a group
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
WOD - Complete the following for time:
30 SDHP (95/65)
30 Wall ball shots (18-20 / 12-14)
30 Ball slams (40-50/25-30)
30 Ring Push-ups
30 OHS (75/45)
30 Kettlebell swings (24kg/16kg)
30 Step walking lunge (no added weight)
30 K2E (knees to elbows)
Train Hard - Train Smart
"BEAT SALAD"
This one comes straight from Mark’s Daily Apple. It is one of the best breakfasts I have had in a while. It is EXTREMELY easy and quick.
Here’s what you need:
1 ripe avocado, chopped
2-3 hard-boiled eggs, chopped
1 medium-sized tomato, diced
2-4 slices of cooked, crumbled bacon
Juice from a lemon or lime wedge
Salt and pepper to taste
Here’s what to do:
Combine all the ingredients in a bowl and mix together. That’s it!! Enjoy!
A commenter on the blog roll on the original recipe page also offered a tip to make your hardboiled eggs easier to peel: add a teaspoon of baking soda to the water.
For a fun twist, you can make your own bowl out of bacon. When I did this, I also put some raw spinach leaves in the bottom of the bacon bowl to cover the holes.
http://www.notmartha.org/archives/2008/02/27/bacon-cups/
Nutrition Information (Courtesy of FitDay)
2 eggs, 2 bacon slices:
Calories: 540 Fat: 42.9gm Protein: 23gm Carb: 20.9gm
3 eggs, 4 bacon slices:
Calories: 704 Fat: 54.8gm Protein: 35.2gm Carb: 21.7gm
How are your nutritional habits looking this week? Are you happy with your progress? Remember that you cant depend only on the WOD to do it....what you eat plays a huge role! Junk in = JUNK! Is that what you want?
http://www.facebook.com/pages/CrossFit864/120616656262
Share a word of encouragement with someone today because you might need to hear those same words tomorrow.
BE STRONG!
Jay and Janice
“so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
-Hebrews 9:28
“It's not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
-Francis Bacon, Sr.
HYDRATE - Just in case you haven't noticed yet - IT'S HOT! Make sure that you drink plenty of water during the day and always bring a bottle (or two) with you to the WOD.
Warm-up as a group
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
WOD - Complete the following for time:
30 SDHP (95/65)
30 Wall ball shots (18-20 / 12-14)
30 Ball slams (40-50/25-30)
30 Ring Push-ups
30 OHS (75/45)
30 Kettlebell swings (24kg/16kg)
30 Step walking lunge (no added weight)
30 K2E (knees to elbows)
Train Hard - Train Smart
"BEAT SALAD"
This one comes straight from Mark’s Daily Apple. It is one of the best breakfasts I have had in a while. It is EXTREMELY easy and quick.
Here’s what you need:
1 ripe avocado, chopped
2-3 hard-boiled eggs, chopped
1 medium-sized tomato, diced
2-4 slices of cooked, crumbled bacon
Juice from a lemon or lime wedge
Salt and pepper to taste
Here’s what to do:
Combine all the ingredients in a bowl and mix together. That’s it!! Enjoy!
A commenter on the blog roll on the original recipe page also offered a tip to make your hardboiled eggs easier to peel: add a teaspoon of baking soda to the water.
For a fun twist, you can make your own bowl out of bacon. When I did this, I also put some raw spinach leaves in the bottom of the bacon bowl to cover the holes.
http://www.notmartha.org/archives/2008/02/27/bacon-cups/
Nutrition Information (Courtesy of FitDay)
2 eggs, 2 bacon slices:
Calories: 540 Fat: 42.9gm Protein: 23gm Carb: 20.9gm
3 eggs, 4 bacon slices:
Calories: 704 Fat: 54.8gm Protein: 35.2gm Carb: 21.7gm
How are your nutritional habits looking this week? Are you happy with your progress? Remember that you cant depend only on the WOD to do it....what you eat plays a huge role! Junk in = JUNK! Is that what you want?
http://www.facebook.com/pages/CrossFit864/120616656262
Share a word of encouragement with someone today because you might need to hear those same words tomorrow.
BE STRONG!
Jay and Janice
Wednesday, June 1, 2011
Thursday June 2, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, “Look! God’s dwelling place is now among the people, and he will dwell with them. They will be his people, and God himself will be with them and be their God. ‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”
-Revelation 21: 2-4
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
Floor Press 3-3-3-3-3 (go for a 3 RM on the last set)
2011 CrossFit Games Regional Workout #3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.
We will not have a time limit on this workout. These are the rules from the regional event this past weekend.
Scale / modify - weight on deadlift and height on box jumps based on your strength, skill level.
Results from Regional Workout 3: Deadlift (315/205) / Box Jump Couplet (30/24)
Men
1. Jared Davis (3:42)
2. Brian Kost and Brian Del Greco (4:11)
Women
1. Shana Alverson (3:50)
2. Wendy Shafrasnki (3:53)
3. Leah Polaski (4:07)
Train Hard - Train Smart
Reasons to Add Strength Training to Your Workout Plan
-Chris Iliades, MD
A complete workout plan should include strength training. Find out how strength training can really benefit you physically and emotionally.
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.
Strength Training: The Benefits
Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:
1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.
There are two types of resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.
Strength Training: Getting Started
"Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."
If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.
The CrossFit 864 crew is a great example of how strength training benefits almost everything that you do...not to mention the fact that you guys really love getting stronger! It's a huge part of building on that mental toughness and pushing past your limits!
Ready for another great day of CrossFitting together. See you Thursday.
BE STRONG!
Jay and Janice
“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, “Look! God’s dwelling place is now among the people, and he will dwell with them. They will be his people, and God himself will be with them and be their God. ‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”
-Revelation 21: 2-4
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale
Reminder - June dues (by Thursday, 6-2-2011) Thank you!
Floor Press 3-3-3-3-3 (go for a 3 RM on the last set)
2011 CrossFit Games Regional Workout #3
21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)
General rules:
Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.
We will not have a time limit on this workout. These are the rules from the regional event this past weekend.
Scale / modify - weight on deadlift and height on box jumps based on your strength, skill level.
Results from Regional Workout 3: Deadlift (315/205) / Box Jump Couplet (30/24)
Men
1. Jared Davis (3:42)
2. Brian Kost and Brian Del Greco (4:11)
Women
1. Shana Alverson (3:50)
2. Wendy Shafrasnki (3:53)
3. Leah Polaski (4:07)
Train Hard - Train Smart
Reasons to Add Strength Training to Your Workout Plan
-Chris Iliades, MD
A complete workout plan should include strength training. Find out how strength training can really benefit you physically and emotionally.
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.
Strength Training: The Benefits
Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:
1. Strength training protects bone health and muscle mass.
After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston."
2. Strength training makes you stronger and fitter.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.
There are two types of resistance training:
Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.
Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.
3. Strength training helps you develop better body mechanics.
Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.
4. Strength training plays a role in disease prevention.
Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.
6. Strength training translates to more calories burned.
You burn calories during strength training, and your body continues to burn calories after strength training, a process called "physiologic homework." More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.
Strength Training: Getting Started
"Please don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."
If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
Who doesn't want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.
The CrossFit 864 crew is a great example of how strength training benefits almost everything that you do...not to mention the fact that you guys really love getting stronger! It's a huge part of building on that mental toughness and pushing past your limits!
Ready for another great day of CrossFitting together. See you Thursday.
BE STRONG!
Jay and Janice
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