Wednesday February 1, 2012

CROSSFIT864


“For you, O Lord, are good and forgiving, abounding in steadfast love to all who call upon you.”
-Psalm 86:5


And you know, when you've experienced grace and you feel like you've been forgiven, you're a lot more forgiving of other people. You're a lot more gracious to others

-Rick Warren


Today's Schedule: 5:15a.m./9:00a.m.


Warm-up posted on whiteboard


Reminder - February dues by Friday, February 3rd. Thanks in advance!


EMOM - 15 Minutes:


8 Weighted Step Ups (onto box) 4 each leg (alternate each rep right/left) 
Load = Bar with 95/65


With the remaining time in minute complete as many "Burpees" as possible


Score = Total number of "Burpees" completed in 15 minutes.

Train Hard - Train Smart


BE STRONG!
Jay and Janice

Tuesday January 31, 2012

CROSSFIT864


 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.
-Ephesians 4:31-32


God cannot give us a happiness and peace apart from Himself, because it is not there. There is no such thing.
-C.S. Lewis


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


ALL Workouts start as a GROUP at the scheduled times above. 


If you show up right before the workout starts or after the workout has started - wait until the next scheduled workout begins and NOT in the middle of a workout and not on a stopwatch. If everyone showed up and did their own thing whenever or however there would be no need for a schedule. This is the only way that we can keep things organized and try to eliminate total chaos. The workouts have always started at scheduled times but the specific times are getting ignored more and more. The problem starts when one does this and others see it and decide that they will do their own thing - then we have workouts starting to overlap making it harder to start the next group at the scheduled time. Please show respect for your fellow CrossFitters that show up on time and get warmed up in time to go when the workout starts. Help us maintain structure in the schedule. Thank you!


"Murph"

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


If you've got a twenty pound vest or body armor, wear it.


In memory of Navy (SEAL) Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Train Hard - Train Smart

Post your time on CrossFit864 Facebook.


BE STRONG!
Jay and Janice

Monday January 30, 2012

CROSSFIT864


The Great Day of the LORD
“For behold, the day is coming, burning like an oven, when all the arrogant and all evildoers will be stubble. The day that is coming shall set them ablaze, says the LORD of hosts, so that it will leave them neither root nor branch. But for you who fear my name, the sun of righteousness shall rise with healing in its wings. You shall go out leaping like calves from the stall. And you shall tread down the wicked, for they will be ashes under the soles of your feet, on the day when I act, says the LORD of hosts.
-Malachi 4:1-3


“And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”
-Mark 9:35


Only a life lived for others is a life worthwhile.
-Albert Einstein


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


Warm-up starts promptly at the times posted above. ALL workouts start on the clock as a group at the scheduled times.


Skill work - work your weakness into your warm up today.


Clock starts 


Complete 2 rounds of the following:
10 OHS with PVC (Hold the bottom position for 10 seconds)
20 Second static hold at top of the pull-up (chin over bar)
30 Second L-Hold on rings (top of ring dip position)


then-


Complete 3 rounds of the following - AFAP
25 Supine Ring Pull Ups
25 Kettlebell Swings (24kg./32kg.)
25 DU's or 4 x singles


1 x 125 Unanchored Sit Ups


Time stops when you finish the sit-ups.


Train Hard - Train Smart


CrossFit 864 Half Marathon Training  
Week 13 (January 30 - February 4, 2012)


Run Schedule:


Last week of training (It's here - the big week) Very proud of you for cranking out some serious run training to prepare for this weekends half marathon! You are ready! Let's do this!

1 - Run (6) - 200 meter runs with a 3 minute rest between each run. Go hard!

2 - Run 3 miles

3 - CrossFit 864 Half Marathon 13.1 miles


Rest Day on Friday if you are running on Saturday. 


Hope to see all of you on Saturday morning supporting your fellow CrossFitters along with many other runners. 


Ready to kick off another great week at CF864! Show up ready to do hard work!


BE STRONG!
Jay and Janice

Friday January 27, 2012

CROSSFIT864


“Humble yourselves before the Lord, and he will exalt you.”
-James 4:10


Being humble is not the same as being weak.


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


Clock starts - complete 5 minutes of handstand push-up/handstand hold work


Back Squat - 20 Reps
Push Press - 40 Reps
Back Squats - 20 Reps


Load =
Back Squat - AHAP (you select the weight)
Push Press - AHAP (you select the weight)


Abdominal Strength - Shooters choice:
50 K2E or 50 (4 count) Flutter kicks


Train Hard - Train Heavy - Train Smart


"Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor."
-James Allen

Hope that your week has been a good one. BE STRONG!

Jay and Janice

Thursday January 26, 2012

CROSSFIT864


"Where Real Fitness is Earned"


“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” 
-Philippians 4:8


"These were people so hungry for love that they were accepting substitutes.   There were embracing material things and expecting a sort of hug back. But it never works. You can't substitute material things for love or for gentleness or for tenderness or for a sense of comradeship. Money is no substitute for tenderness, and power is not a substitute for tenderness. I can tell you as I'm sitting here dying, when you most need it, neither money nor power will give you the feeling you're looking for, no matter how much of them you have."  

-Morrie (from Tuesdays with Morrie)

Today's Schedule - warm ups start promptly as a group at:

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

Please be on time out of respect for your fellow CrossFitters. This keeps the workouts on schedule.


Make sure that you are warmed up and prepared to pull heavy weight before you get started. Do not rush into a heavy load without starting light and working up to a single rep. Strength days are slower paced so be patient and supportive of others as we train to get stronger.


Strength training is our primary focus today so show up prepared to lift "heavy stuff" off the floor!

Strength - Deadlift 1-1-1-1-1

Work up to a 1RM - Set a new PR today!

As a group:

"Deadlift and Push-ups"

Minute 1 -1 Deadlift, 1 Push-up

Minute 2 -2 Deadlift, 2 Push-ups

Minute 3 -3 Deadlift, 3 Push-ups

Continue until you run out of time or until you tap out.

Once you tap out (can't complete a full round within the minute) you must run 100 meter sprints until the last person in the group finishes the deadlifts and push-ups.

Penalty Run = to 50 meter mark (cone) and back

Load on DL = 50% of 1 RM (today)

Push-up = CF Games style (hand release)

Train Hard - Train Heavy - Train Smart


BE STRONG!
Jay and Janice

Wednesday January 25, 2012

CROSSFIT864


Bear One Another's Burdens
“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.”
-Galatians 6:1


“Never underestimate the difference YOU can make in the lives of others. Step forward, reach out and help. This week reach to someone that might need a lift”


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


Today's WOD


Skill Work - The clock starts now.


30 OHS (light weight, empty Oly bar or PVC) Working on form


then without rest complete the following AFAP:


25-15-10-5 reps of:
Ball Slams
Weighted Sit-ups (holding the ball that you used for slams) Unachored
Lateral Hops (holding the ball that you used for slams) each jump=1 rep


Train Hard - Train Heavy - Train Smart


BE STRONG!
Jay and Janice

Tuesday January 24, 2012

CROSSFIT864

“If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”
-James 1:5


When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.
-Alexander Graham Bell

Today's Schedule - Warm ups start as a group at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


ALL workouts start together as a group at the scheduled times.


ROM (range of motion) and Form, Form, Form! 


"Filthy Fifty"


50 Box jump, 24 inch box
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45 pounds
50 Back extensions 
50 Wall ball shots, 20 pound ball
50 Burpees 
50 Double unders 

Mojo (moj-oh) noun - self confidence, basis for belief in one's self and situation


BE STRONG!
Jay and Janice

Monday January 23, 2012

CROSSFIT864


“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.”
-Matthew 7:7-8


Conflict cannot survive without your participation. 
-Wayne Dyer


Training Schedule - Group warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Strength - Floor Press 1-1-1-1-1 


Form = Legs fully extended during the lift. Elbows must touch the floor and elbows must fully extend (locked out at the top) of every rep. Do not count short, choppy rep that you punch out in a sloppy style. 


Work up to your 1 RM today. Try to set a new PR. Remember that strength is our primary focus today. Stop limiting yourself by having a number (load on the bar) already set in your mind. Come prepared to push yourself hard and encourage each other to push hard! Remember to spot each other closely but never touch the bar while it is moving up (this is not a team exercise) and assist getting the bar back into the rack if the bar starts down or the lifter indicates that he/she cant make the lift. Pay close attention to each other on these heavy lifts. Remember that strength training moves slower than the conditioning work so please be patient if you reach your 1 rep max before everyone else....we do not want to rush anyone through the heavy lifts. If you finish early don't just stand around, spend the time doing mobility work or skill work. Excited about new PR's that will be hit on this lift! Listen to the coaching cues today.


PR=Personal Record
1 RM=1 Rep Max


Top 3 Reasons for Strength Training
1- To Get Stronger
2- To Get Stronger
3- To Get Stronger


Then - Starting as a group (at the scheduled times)


AMRAP - 12 Minutes:
200 Meter Sprint
5 Ring Push-ups
10 Jumping Air Squats


Train Hard - Train Heavy - Train Smart


CrossFit 864 Half Marathon Training  
Week 12 (January 23-29, 2012)


Run Schedule:


(1) Run for 90 minutes - easy pace (document distance in your training journal)

(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint - Not a jog. 
Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!

(3) Run 8 miles


How is your training going? How can we help?


Easy or Effective - Which one do you want?


BE STRONG!
Jay and Janice

Friday January 20, 2012

CrossFit864


Are you looking for a workout that's easy or effective?


The Golden Rule
“So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets.”
-Matthew 7:12


Be faithful in small things because it is in them that your strength lies.
-Mother Teresa


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


Complete the following before the workout starts 
Warm up / Skill Work = 5 Minutes of TGU's 


See movement standards for Rx'd


For time complete 25-15-10 Reps of:


Push Press (95/65)
Pull-ups
Box Jumps (24/20)


Train Hard - Train Smart


Rx'd = Full Range of Motion on ALL reps.


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. If you don't fully extend at the bottom of the pull-up (for any reason) you are doing a scaled version of this workout. Kipping or dead hang - your choice.


Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar out in front of you - push it up and fully extended (locked out) overhead. Short, choppy reps that are punched out in front of you and never fully extended will be considered scaled/modified and not Rx'd.


Hope that everyone has a good day!


Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige


BE STRONG!
Jay and Janice

Thursday January 19, 2012

CrossFit864


“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
-1 Corinthians 10:13

There is a slumbering inclination toward desire, which is both sudden and fierce. With irresistible power, desire seizes mastery... a secret, smouldering fire is kindled... at this moment God is quite unreal to us...the powers of clear discrimination and of decision are taken from us... the Bible teaches us in times of temptation... there is one command: Flee! Get away from it... for every struggle against lust in one's own strength is doomed to failure.
-Dietrich Bonhoeffer


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


Warm-up starts at the times above - please arrive on time.


Skill Work - TGU (Turkish Get Ups) grab a kettlebell and work on your form on the these - work them into your warm up because you are going to see them soon. Check CrossFit864 Facebook for a video.


Remember that strength is our primary focus today!


Strength - Deadlift 3-3-3-3-3 (work up to a 3 RM)


The following will Start as a group after each person has completed their 3 rep deadlift. If you reach your 3 rep max first be patient with those that take a little longer to work up to a heavy weight. Spend the extra time wisely by doing mobility work. 


What was your best 3 rep max during the last strength cycle?


Deadlifts - complete as many reps as possible in 5 minutes
Goal = max work during the time period.
Strategy - You select the amount of weight used that will allow you to produce the greatest amount of work in5 minutes.
Weight x Reps = Total # 


1 Minute Rest


Complete as many rounds as possible in 5 minutes
5 T2B
10 Ball slams


Train Hard - Train Heavy - Train Smart


A quick temper will make a fool of you soon enough.
-Bruce Lee


BE STRONG!
Jay and Janice

Wednesday January 18, 2012

CrossFit864

“Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world, holding fast to the word of life, so that in the day of Christ I may be proud that I did not run in vain or labor in vain.”
-Philippians 2:14-16


It is not how much we have, but how much we enjoy, that makes happiness.
Charles H. Spurgeon


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


Warm-ups start promptly at the times listed above. Spend at least 15 minutes getting warmed up.


The clock starts for the following-


WOD A. - Complete 2 rounds of the following:


20 Pass Throughs - pvc
15 Good mornings - Dbell or plate
10 Double unders or 10 Tuck jumps 
Tuck jumps = (jump and bring your knees as close to chest as possible)
1 Minute deep squat stretch


WOD B. - Then without rest complete 4 Rounds AFAP:


25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)


Go hard and fast on this one!


Post WOD - Hydrate / Mobility (ROM) Work / Refuel (EAT!) 


If you can't feed a hundred people, then feed just one.
-Mother Teresa


It's Wednesday...how is your nutrition looking so far this week? Plan on burning off a lot of junk food in your workout? Sorry but it doesn't happen that way. You have to have a balance between gym time and good nutrition so don't plan on eating that #1 Combo from Mickey D's and burning it off in 4 rounds. 
Tighten up!


Check us out at CrossFit864 on Facebook


BE STRONG
Jay and Janice

Tuesday January 17, 2012

CrossFit864


Do you want easy or do you want results?


“But I say, walk by the Spirit, and you will not gratify the desires of the flesh.”
-Galatians 5:16


I know for me, going back to the person I've bad-mouthed or lied to is absolutely humiliating! But isn't it interesting that "humiliating" has the same root word as "humility"? Part of humility is taking responsibility for my sin and asking forgiveness even when it doesn't feel good. God wants to heal and restore your relationships, but it's not easy.
-Chip Ingram


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


Before the workout starts please post your initials under Rx'd or Scaled.


Complete 2 Rounds of the following:
30 DU's (or singles x4)
30 Mountain Climbers (straight count)
30 OHS with PVC


then - without rest complete 4 rounds of:


1 Power Clean
1 Handstand push-up
1 Power Clean
3 Handstand push-ups
1 Power Clean
5 Handstand push-ups 


Rx'd Load on cleans = guys at least 135 pounds/girls 85 pounds
HSPU = No assistance (with flipping up or holding on the wall)
Check your form! 


The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda


Are you getting closer to your goals? You have heard it and you will continue to hear this from us over and over again - Your workout alone will not do it! You have to get your nutrition dialed in if you want to see real results. Remember that it's about 30% gym, 70% nutrition. Junk in = Junk! 


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Monday January 16, 2012 (Part 2)

CrossFit864 


CrossFit 864 Half Marathon Training  
Week 11 (January 16-22, 2012)

Run Schedule:

(1) Run 10k - moderate pace (not a jog but not a race pace)

(2) 6 x 400 meters with 2 minute rest between each run.
Make a strong effort to keep your time on the 400's within 5 seconds of each other.

(3) Run 7 miles


How's your run training going? Are you training solo or with a partner? Are you logging your distance/times in your training journal?


We are proud of your hard work and dedication!


BE STRONG!
Jay and Janice

Monday January 16, 2012

CrossFit864


You do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes. Instead you ought to say, “If the Lord wills, we will live and do this or that.” As it is, you boast in your arrogance. All such boasting is evil. So whoever knows the right thing to do and fails to do it, for him it is sin.
-James 4:14-17


Remember this.  When people choose to withdraw far from a fire, the fire continues to give warmth, but they grow cold.  When people choose to withdraw far from light, the light continues to be bright in itself but they are in darkness.  This is also the case when people withdraw from God.  
-Augustine


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


Spend at least 15 minutes on warm up before getting started.


On strength days remember that our focus is on the strength move and getting stronger on that lift not just going through the motions. What was your last 3 rep max on floor press? 


Strength - Floor Press 3-3-3-3-3


3 Reps = 3 Unbroken reps. If you do 2 reps and rack the bar then complete another single rep that is not a set of 3 it's a set of 2 and a single.


Form - Full ROM (range of motion) = elbows all the way to the floor on each rep and elbows fully extended (locked out) at the top of the movement. No short choppy reps. Legs fully extended throughout the move.


Partner up and spot each other. Remember that the spotter should never touch the bar to assist during the lift unless the rep is obviously not going to be completed and the bar starts to go back down or the lifter tells the spotter to take the bar. It's not a legit 3 rep set if you have assistance on a rep. 


then - starting as a group


Complete the following AFAP:


50 Clapping Push ups 


100 Step Ups (24/20 Box) 
Guys holding a 25 pound plate /Girls 10 pound plate
Alternate legs each step - Left/Right


Run 1 Mile


Time ends when you return from the run.


Train Hard - Train Heavy - Train Smart


Post WOD = Hydrate.Stretch/Mobility.Refuel (EAT!)


Post your heaviest 3 rep load and time on CrossFit864 Facebook.


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


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


BE STRONG!
Jay and Janice

Friday January 13, 2012

CrossFit864


“for in Christ Jesus you are all sons of God, through faith. For as many of you as were baptized into Christ have put on Christ. There is neither Jew nor Greek, there is neither slave nor free, there is no male and female, for you are all one in Christ Jesus.”
Galatians 3:26-28


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


Today's Schedule: 5:15a.m./4:15p.m./5:15p.m.6:15p.m.
Times listed above are when the warm-up starts so please arrive and get started   on your warm-up. If you arrive late or in between workouts please show respect to those that were on time by waiting until the next workout starts - this helps maintain structure and keep the groups on schedule. All metcons start on the clock as a group. Thanks for your consideration.


2 Man Team Workout


1-Warm up
2-Get paired up with a partner of the same strength level.
3-Get equipment ready (bar loaded)


One team member working at a time.
Complete the following - for time:


100 Push Press (95/65) No Rack - Bar can't touch the ground once the workout starts. If the bar hits the ground stop immediately and both team members do 5 burpees as a penalty.  


100 Back Squats (135/95) 


100 Pull ups 


Train Hard - Train Heavy - Train Smart


Question of the day: What's your definition of a hero?


Men have said that the cross of Christ was not a heroic thing, but I want to tell you that the cross of Jesus Christ has put more heroism in the souls of men than any other event in human history. 
-John G. Lake


Hope that your week has been a good one!


BE STRONG!
Jay and Janice

Thursday January 12, 2012

CrossFit864


“Out of my distress I called on the LORD; the LORD answered me and set me free. The LORD is on my side; I will not fear. What can man do to me?”
-Psalm 118:5-6


A life lived with integrity - even if it lacks the trappings of fame and fortune is a shinning star in whose light others may follow in the years to come
-Denis Waitley

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


Warm-up be prepared to spend some time getting ready to deadlift. Do NOT risk injury by rushing into this lift without a thorough warm up. It is a great exercise when performed properly but it's also an exercise that can create problems for you if you are not prepared and focused on what you are doing. Many of you spend time working on mobility, range of motion drills and light reps of the lift that we are doing that day. We recommend that you follow the warm up posted on the board and include any extra work that you need during pre and post workout. Please be patient if you reach your 3 rep max before the others in your workout since some move up in weight at a slower pace than others. Please remember that CrossFit training is generally fast paced but it is not designed to be a run in grab a quick workout and back out the door in 20 minutes or less. On strength days the pace moves a little slower to allow each person to work up to a heavy load. Thank you for your understanding. 


Strength: Deadlift 5-5-5-5-5


Metcon - Starts as a group


15-12-9 Reps of:
Deadlift - Load = 80% of today's 5 RM
T2B
Ring Dips or Bar Dips (both are Rx'd)


Goal = all reps unbroken


Post WOD - Hydrate / Stretch and ROM Drills / Refuel


Train Hard - Train Smart


He that cannot forgive others breaks the bridge over which he must pass himself; for every man has need to be forgiven
-Thomas Fuller


BE STRONG!
Jay and Janice