Thursday December 1, 2011

CrossFit 864


“But the day of the Lord will come like a thief, and then the heavens will pass away with a roar, and the heavenly bodies will be burned up and dissolved, and the earth and the works that are done on it will be exposed. Since all these things are thus to be dissolved, what sort of people ought you to be in lives of holiness and godliness,”
-2 Peter 3:10-11


A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell
-C.S. Lewis


Warm-ups start today promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Complete as many rounds in 20 minutes:
3 Handstand Push-ups
5 Strict/Dead hang Pull-ups
7 Box Jumps (24/20)


Abdominal Strength - As a group
3 x 30 Second Plank Hold / 30 Seconds of Flutter Kicks (alternate)


Rx'd = 
No assistance on handstand push-ups. Must be able to flip up on the wall without assistance and must use Full Range of Motion (All the way down and full extension at the top) If you are unable to do this then perform a scaled/modified version.


Pull-ups (unassisted) No Kip / No Swing. Full extension at the bottom of the movement (NO bent elbows) and chin must get over the bar on every rep. No short shanking! Do not count partial reps.


Box Jumps - Full extension of the hips on the box (no closed or muted hips)


We would rather see a few quality reps that a lot of partial reps completed with poor form. Make each rep count.


"Strength is the product of struggle"


Post your WOD on CrossFit864 Facebook.


Have you signed up for the CF864 Christmas Party? Check out the details posted on the whiteboard in the gym.


Hope that your week is going well!


BE STRONG!
Jay and Janice

Wednesday November 30, 2011

CrossFit 864


Failure is not an option!


Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11


Nothing is permanent in this wicked world - not even our troubles.
- Charlie Chaplin, 1889-1977


Today's Warm-ups starts promptly at:
5:15a.m./9:00a.m.


Clock starts - Spend 5 minutes working on shoulder mobility / ROM using bands, PVC, Roller, Lacrosse Ball. You need it!


then straight into - complete as many rounds in 15 minutes:


5 DU's (sub x 4 singles)
10 Hand Release Push-ups
15 Step Walking Lunge 


Beast Mode - wear your 20 pound weighted vest.


Post WOD - (very important for your recovery and ability to function well during your next workout) Water time...Hydrate - Spend a few minutes stretching the muscles that you just hammered -  Refuel (EAT!...this is the time to feed the machine and help your body rebuild everything that you just broke down.) Do you just ignore this part of training each day because it's not as much fun as the WOD, not a real challenge, boring, don't want to spend the extra few minutes? Might find that a few minutes can have a real beneficial effect.


Train Hard - Train Smart


What's your motivation today?


“His Steadfast Love Endures Forever - Give thanks to the LORD, for he is good, for his steadfast love endures forever. Give thanks to the God of heaven, for his steadfast love endures forever.”
-Psalm 136:1,26


CrossFit 864 Christmas Party  
-Thursday December 22 at 7:00p.m.
-Luke and Michelle Compton's home
-Bring a dish (Hor d'oeuvres / Appetizer) type foods
-Sign up on the board and list what type of food you are bringing
-Bring a $10.00 gift (gift swap)
-Hope that all of you can make it. Make sure that you sign up on the whiteboard.


Crush your weakness today and make it your strength! Own it!


BE STRONG!
Jay and Janice

Tuesday November 29, 2011

CrossFit 864


Results or Excuses. You can't have both.


“David’s Song of Thanks - Oh give thanks to the LORD; call upon his name; make known his deeds among the peoples!”
-1 Chronicles 16:8


"When you win, say nothing, when you lose, say less."
-Paul Brown


Warm up starts promptly at 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


"Gunnys Revenge II"

400 meter run
45 thrusters (75/45)
45 T2B - toes to bar
45 kettlebell swings (1.5 pood/1 pood)
45 jumping squats
45 GHD sit-ups
45 burpees
400 meter OH plate carry (45/25)


Modified/Scaled options posted on the board in the gym

Train Smart - Train Hard - Have Fun


CrossFit 864 Half Marathon Training Schedule


Week 4. November 28 -December 4, 2011

1. 30 Minute run at moderate pace

2.  9 Interval run of 1 minute on/1 minute off fast pace (be consistent)

3.  6 Mile Run


Remember to log your times/distances in your training journal.


The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway


BE STRONG!
Jay and Janice

Monday, November 28, 2011

CrossFit 864


“Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
-Colossians 3:16


“Left hand, right hand, it doesn’t matter. I’m amphibious.” 
-Charles Shackleford


Today's Warm-up: Promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Workout starts 15 minutes after warm-up starts.


"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground"
-Mark Rippetoe


Spend at least 5 minutes warming up your DL/selecting a DL weight.


"Sorinex 5 Minute Strategic Deadlift WOD"


Use your best strategy and load the bar for total poundage lifted in 5 minutes. You select the amount of weight and complete as many reps as possible in 5 minutes. 


Weight on bar x reps completed = Total pounds lifted


Rest 5 Minutes


5 Rounds of: 
15 Push Press or Push Jerk (95/65) 
Rest exactly 30 seconds between rounds.
Goal is to complete all 15 reps unbroken and rest no longer than 30 seconds.


Post WOD - Stretch - Mobility - Skill Work - Refuel (EAT!)


Train Hard - Train Smart


Form and Full Range of Motion on every rep!


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


Post your numbers on CrossFit864 Facebook

BE STRONG!
Jay and Janice

Thursday November 24, 2011

CrossFit 864


"Happy Thanksgiving"


Do you spend more time giving thanks for the many blessing in your life or do you spend more time complaining about the things that you don't have? It is so easy for us to forget just how great we have it most days. God blesses us not because he has to but because he loves us and wants to and that alone is a lot to be thankful for. When I slow down for a few minutes to look around me it doesn't take very long for me to remember that I have it much better than I deserve. What are you thankful for?


Make a joyful noise to the LORD, all the earth!
Serve the LORD with gladness!
Come into his presence with singing!
Know that the LORD, he is God!
It is he who made us, and we are his;^[a]
we are his people, and the sheep of his pasture.
Enter his gates with thanksgiving,
and his courts with praise!
Give thanks to him; bless his name!
For the LORD is good;
his steadfast love endures forever,
and his faithfulness to all generations.
-Psalm 100:1-5


Thanksgiving is an emotional holiday. People travel thousands of miles to be with people they only see once a year. And then discover once a year is way too often.
-Johnny Carson


Rest Day - Gym is closed. Get rested up for a fresh start on Monday. I will post some home workouts, skill work, etc. that you can do at home without any equipment.


- Run 1 mile, lunging 30 steps every 1 minute.
- Run 1 mile with 100 air squats at midpoint, for time.
- Run 1 mile and do 10 push-ups every 1 minute. 
-10-9-8-7-6-5-4-3-2-1 reps of push-ups and sit-ups.
- 5 clapping push-ups 7 jumping squats and 9 sit-ups, 10 rounds.
-100 push-ups for time.
- Plank hold (30 seconds) flutter kicks (30 seconds) sit-ups (30 seconds) 5 rounds.
- Find a wall and work on your handstand holds.


If you are not checking out MobilityWOD.com you are missing out on some real good stuff. If you have a specific area that you need some help with just plug it into the search block. Spend some time working on ROM (range of motion) and flexibility. 


God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?
-William A. Ward


We are thankful for the awesome camaraderie that we have with our CF 864 family.


Have a great day!


Thank you!


BE STRONG!
Jay and Janice

Wednesday November 23, 2011

CrossFit 864


Results or Excuses - you can't have both.


Give thanks in ALL circumstances; for this is God’s will for you in Christ Jesus.
-1 Thessalonians 5:18


It's like being at the kids' table at Thanksgiving - you can put your elbows on it, you don't have to talk politics... no matter how old I get, there's always a part of me that's sitting there.

-John Hughes


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


WOD - AMRAP 20 Minutes


1 Power Clean
2 Strict Pull-ups


2 Power Cleans

4 Strict Pull-ups

3 Power Cleans

6 Strict Pull-ups

4 Power Cleans

8 Strict Pull-ups

5 Power Cleans

10 Strict Pull-ups

_ _ _ _ _ _ _ _ _

Continue this cycle for 20 minutes adding 1 clean each round and x 2 on the pull-ups. Grab a piece of chalk and mark off the rounds. What happens when you lose count in a CF Workout? The next number is not 99...it is always 1. Have you seen the video on CroosFit Gym Etiquette? 

Load on Power Cleans (see video on CrossFit 864 Facebook) 135/75 pounds

Rx'd = Full Range of Motion on ALL reps. 
No short shanking! 

Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up (no bent elbows at the bottom) - if you don't fully extend (for any reason) you are doing a scaled version of this workout. Pull-ups are strict, dead hang - no kipping. Any grip is acceptable for this workout. 

Train Hard - Train Smart - Have Fun

It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day.
-Marilu Henner


Show up this morning and get a jump start on burning those extra Thanksgiving calories. Remember, you can eat a LOT of food...just make good choices. Stay away from all of the unhealthy carbs that end up making you fat (the grains - all breads, pasta, rice, and of course the sugar loaded stuff.) Instead load up on the protein - plenty of meat, all of the green stuff that you can fit on your plate. Splurge a little and enjoy yourself and prepare to work extra hard next week.


Check us out at CrossFit 864 on Facebook.


Looking forward to a great a.m. crew today! Chalk it up and Go Hard!


Running the CF864 Half Marathon? How's your training going? 


BE STRONG!
Jay and Janice

Tuesday November 22, 2011

CrossFit 864


“Does your workout make you nervous? It should”


“Thanksgiving - I give thanks to my God always for you because of the grace of God that was given you in Christ Jesus, that in every way you were enriched in him in all speech and all knowledge—”
1 Corinthians 1:4-5


An optimist is a person who starts a new diet on Thanksgiving Day.
-Irv Kupcinet


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


Warm-up starts promptly at the times listed above


Strength Cycle - Week 3


Floor press 1-1-1-1-1 


Legs straight and butt must stay in contact with the floor at all times.
Butt comes up = No Rep


Go for a new 1 RM PR today.


Floor pressing with your legs straight
When you floor press with your legs straight in front of you, you will be able to floor press WAY LESS weight than what you would be able to bench press. On the bench press you are using other muscles such as your legs for drive and there are so many ways to cheat. However, when you floor press with your legs straight in front of you, there is no way to cheat! Therefore, you will discover your real upper body power without all of your other muscle groups and technique playing a role! When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before the bench press was even invented lifters would lie on the floor and floor press. As the bench press started becoming popular lifters started to forget about the floor press and started bench pressing instead. However, within the last decade former bench press world record holder Jesse Kellum (who bench pressed 735@209 back when gear wasn't as effective as it is now,) re-invented the floor press and the exercise became popular again. He quickly discovered how much that the lift was helping him increase his bench press.

There is really no lift that is as good as measuring brute strength as the floor press because there is no way to cheat. If you took a lot of the world record bench pressers that you read about and if you took their shirts away, and the fancy techniques that they use on the bench press, and made them lie flat on their back with a narrow grip and made them floor press, you will see that their lifts would go down significantly. The most anyone has ever floor pressed that I have heard about was 675 by Dave Waterman, and many old school powerlifters find that Waterman's 675lbs floor press feat of strength has been one of the sickest upper body feat of strength of all time!
Other strength training experts also love the floor press. If you read Pavel's book power to the people, the only 3 exercises you need to get downright strong are the deadlift, push press, and the floor press. The floor press has been one of the foundation movements of benching and not only has the floor press been here longer than the bench press, I believe once the bench press is extinct, the floor press will still be around.
-Critical Bench


“Salty Dog”

10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)


FORM, FORM, FORM and Full ROM (range of motion)....any questions?


“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare


Train Hard - Train Smart - Have Fun


See you Tuesday.


Check the board in the gym for the Thanksgiving schedule


BE STRONG!
Jay and Janice

Monday November 21, 2011

CrossFit 864


Nobody ever said that it was easy.


Blessed is the man who walks not in the counsel of the wicked,nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the LORD, and on his law he meditates day and night.”
-Psalm 1:1-2


Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.
-Paul J. Meyer


Warm-up starts today promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength Cycle - Week 3


Back Squat 1-1-1-1-1 
Work up to a 1 RM (set a new PR)


"Load the Bar"


Train Hard - Train Smart - Have Fun


On this day in history - November 21.
On this day in 1976, Rocky, starring Sylvester Stallone as the underdog prizefighter Rocky Balboa, debuts in New York City. The movie, which opened in theaters across the United States on December 3, 1976, was a huge box-office hit and received 10 Academy Award nominations, including Best Actor and Best Original Screenplay for the then-little known Stallone. Rocky ultimately took home three Oscars, including one for Best Picture, and made Stallone one of the biggest stars in Hollywood.


Incredible results are a reward to those that show up on the days that they really don't want to...yes, we have some that hate squats and they show up and squat, we have some that hate to run and they show up and run, out of our core group of CrossFitter we could find those that hate at least one exercise that we incorporate into the daily routines at CF864. Don't hide from your weaknesses because we all have them and they don't go away until we crush them and make them our strengths. Show up with a positive attitude even when it's a workout that includes some of your least favorite exercises or something that really challenges you. Why do you CrossFit? To get better or just to check the fitness block off on your daily to-do list? Remember if this stuff were easy everyone would be doing it. You guys are different, you push it up to the edge on every WOD! Be proud of your hard work!


CrossFit 864 Half Marathon Training - Week 3:


Run Schedule for the week of November 21-27, 2011
(1) 9 minute run - fast pace
(2) 3 x 800 meter sprints - recover with a 2 minute rest between runs
(3) Run 4 miles


Log your times and distance in your training journal.


CrossFit864 Gift Certificates
We have CrossFit864 gift certificates available for any amount. Buy one for your friends, relatives, neighbors, or enemies (they might start to love you!) They make great Christmas presents. If you purchase one for $50.00 or more you will receive a $5.00 gift certificate that you can use for merchandise or towards your monthly membership.


New Hoodies and Sweatshirts coming this week.  


Hope that all of you had a great weekend! 


Constantly Varied.
-CrossFit


BE STRONG!
Jay and Janice

Saturday November 19, 2011

CrossFit 864


Rest Day - No WOD today


Enjoy an outdoor activity today. It doesn't have to be anything fancy or require big plans, just enjoy a run, walk bike ride or running around with the kids in the yard. Have fun!


He is the image of the invisible God, the firstborn of all creation. For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. And he is before all things, and in him all things hold together. And he is the head of the body, the church. He is the beginning, the firstborn from the dead, that in everything he might be preeminent. For in him all the fullness of God was pleased to dwell, and through him to reconcile to himself all things, whether on earth or in heaven, making peace by the blood of his cross.
-Colossians 1:15-20


I will trust Him. Whatever, wherever I am, I can never be thrown away. If I am in sickness, my sickness may serve Him; in perplexity, my perplexity may serve Him; if I am in sorrow, my sorrow may serve Him. My sickness, or perplexity, or sorrow may be necessary causes of some great end, which is quite beyond us. He does nothing in vain.
-John Henry Newman


Have a great weekend! 


BE STRONG(er)
Jay and Janice

Friday November 18, 2011

CrossFit 864


Your word is a lamp to my feet and a light to my path.”
-Psalm 119:105


I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
-E.B. White


Warm-up's start today at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


WOD


21-15-9 reps of:
Front squat (135/95)
Ring dips


Abdominal strength:
-Complete as many unanchored sit-ups as possible in 3 minutes
-Tabata plank hold (8x20 seconds on/10 seconds rest)


Train Hard - Train Smart


BE STRONG!
Jay and Janice 

Thursday November 17, 2011

CrossFit 864

"Today we will do what others won’t, So tomorrow we can do what others can’t!”

Open my eyes, that I may behold wondrous things out of your law.
-Psalm 119:18


"God loves each of us as if there were only one of us."
-St. Augustine


"God is love. He didn’t need us. But he wanted us. And that is the most amazing thing."
-Rick Warren


Today's warm-ups start promptly at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


WOD 


Wear (or bring) your running shoes today...unless you are running barefoot now.


Strength Cycle - Week 2


Floor Press 3-3-3-3-3 (Work up to a 3 RM)


FORM


-Legs fully extended, take a deep breath, stay tight and drive hard. 
-Butt stays in contact with the floor at all times. 
-Do not count the rep if you bridge and your butt comes off floor.
-Always have a spotter.
-Spotters do not touch the bar at any time to assist with the lift if the bar is moving. Spotter should help get the bar out of the rack and back into the rack and assist if the bar completely stops and it is obvious that the lifter will not be able to lock it out.


You guys do a really great job of partnering up and motivating each other on strength days. Load the bar and PR! It's awesome to see so many of you (guys and girls) getting fired up about getting strong. 


Train Hard - Train Smart - Have Fun


Question of the day: What's in your gym bag? 
Post comments on CrossFit 864 Facebook


Hope that you are having a great week so far.


Do you spend more time being thankful for what you have or complaining about what you don't have?


BE STRONG(er)
Jay and Janice

Wednesday November 16, 2011

CrossFit 864


“Trouble and anguish have found me out, but your commandments are my delight.”
-Psalm 119:143


“Great things are not done by impulse, but by a series of small things brought together.” 
-Vincent Van Gogh


Today's off the wall fact that probably means nothing to anyone is:
In medieval France, unfaithful wives were made to chase a chicken through town naked.


Warm-up starts today at 5:15a.m./9:00a.m.


WOD


Rx'd = 


Skill - Handstand Holds


5 Rounds for time:
10 SDHP (115/75)
15 Ball Slams (30-40/25-30)
20 Push-ups (hand release)


Form, Form, Form! Everybody wants a fast time but you should not sacrifice your form just in order to post a faster time on the board. 
Fast time with sloppy form = not impressive. Keep it legit.


Train Hard - Train Smart - Have Fun


Check us out at CrossFit 864 on Facebook.


Are you a team player?


BE STRONG!
Jay and Janice

Tuesday November 15, 2011

CrossFit 864 


"No Whining Zone"


“For Christ also suffered once for sins, the righteous for the unrighteous, that he might bring us to God, being put to death in the flesh but made alive in the spirit,”
-1 Peter 3:18


I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan 


Today's Warm up starts promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Complete AMRAP - 20 Minutes of:


2 Push press 
6 Strict Pull-ups
2 Push press
50 Meter sprint 


Load on push press = AHAP (Load the bar!) please get out of the mindset of this is how much I use on push press________(plug in a weight that is fairly easy / comfortable) This is for 2 rep so don't use the same weight that you would use for 20 reps.


Pull-ups = Strict, Dead hang, no kip.


Sprint = Go hard to the 50 meter mark (cone) and use the walk back to the bar as recovery for the next set. Sprint - not a jog.


Train Hard - Train Smart


Post WOD - Stretch. Mobility Work. Refuel (EAT!) Feed the machine.


CrossFit - Constantly Varied. That's why it works.


Who is signed up for the CrossFit 864 Half Marathon? Pick up a flyer in the box and get started training for a great event. We are looking forward to another awesome run. 


“As you think, so shall you become.”
-Bruce Lee


Your thoughts? Will you become motivated, encouraging, giving, strong, courageous, or negative, whiny, selfish, self centered, somebody owes you something attitude? 


Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
-Philippians 2:3-4


BE STRONG(er)
Jay and Janice

Monday November 14, 2011

CrossFit 864


‎"Those who want to succeed will find a way, those who do not will find an excuse."


Which one will you find?


“For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.”
-1 Peter 2:15-16


Greatness lies not in trying to be somebody but in trying to help somebody.
-Unknown Arthur


Warm up starts at the following times today:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.


WOD


Back Squat 3-3-3-3-3


Train Hard - Train Smart


No running programmed at CF864 today.


CrossFit Half Marathon - February 4, 2012
Pick up your flyer at the gym and get signed up now.


CrossFit 864 Marathon Training Schedule for November 14-20. 
Second week of marathon training.


1. 6 x 50 meter sprints go as hard as you can.  Rest 60 seconds between sprints.

2. Tabata Run 20:10 x 8 rounds 20 seconds on, 10 seconds rest. Go all out.

3. Run 5 miles. 


Are you keeping a training log/journal? Log your distance and times.


Whatever you may be sure of, be sure of this: That you are dreadfully like other people.
-James Pearsall Smith


We hope that all of you had a great weekend. Show up today ready to do hard work. Looking forward to another great week of CrossFitting and crushing PR's with our CF864 crew!


BE STRONG(er)
Jay and Janice