Sunday, December 30, 2012

Monday December 31, 2012


CROSSFIT Eight.Six.Four
Strength and Conditioning

“I have told you all this so that you may have peace in me. Here on earth you will have many trials and sorrows. But take heart, because I have overcome the world.”
-John 16:33

“The past does not have to be your prison. You have a voice in your destiny. You have a say in your life. You have a choice in the path you take.” 
-Max Lucado, When God Whispers Your Name

Routine is the Enemy!

New years Eve WOD at 9:00a.m. 

Reminder - January Dues (by January 1, 2013)
$10.00 Late fee on all dues after January 3. 

Thank you!


CF864 Annual Half Marathon - February 2, 2013
Get signed up today at - 
www.sportoften.com
or get a flyer at the gym.

New CF864 Tees, sweats and long sleeve tees

Have you set your goals for 2013? 

New Years Day WOD - Sign up at gym or on CrossFit864 Facebook.
We will have a workout based on the number that sign up. If you plan on showing up PLEASE sign up. If you sign up PLEASE show up.

Looking forward to kicking off a great new year with you!

BE STRONG!
Jay and Janice


Friday, December 28, 2012

Saturday December 29, 2012


CrossFit Eight.Six.Four 
Strength and Conditioning

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.”

-Matthew 11:28

Instead of complaining at his lot, a contented man is thankful that his condition and circumstances are no worse than they are. Instead of greedily desiring something more than the supply of his present need, he rejoices that God still cares for him. Such an one is "content" with such as he has (Heb. 13:5).
-Arthur W. Pink

Reminder - January Dues (by January 1, 2013)
$10.00 Late fee on all dues after January 3. 

Thank you!


Saturday morning WOD - Starts at 0830

BE STRONG!
Jay and Janice



Thursday, December 27, 2012

Friday December 28, 2012


CrossFit864 Strength and Conditioning

Let all that I am praise the LORD; with my whole heart, I will praise his holy name. Let all that I am praise the LORD; may I never forget the good things he does for me.”
-Psalm 103:1-2

“Don't say you don't have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michelangelo, Mother Teresa, Leonardo da Vinci, Thomas Jefferson, and Albert Einstein.” 
-H. Jackson Brown Jr.

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - 5 RFT:

2 Deadlifts
1 Strict Pull-up
2 Deadlifts
3 Strict Pull-ups
2 Deadlifts
5 Strict Pull-ups

Rx'd Load = 75% of 1 RM (No bouncing. Work on form)
Pull-ups = Palms forward on odd # rounds/palms facing you on even

FROM (Full Range of Motion)

Cash Out - Finish Strong


CF864 Holiday Schedule 2012

December 31 New Years Eve - 9:00a.m. only
January 1 New Years Day - Closed
Open normal schedule January 2 at 5:15a.m.

Saturday - Based on sign up list at the gym. If you plan on coming on Saturday's please sign up. If you sign up please show up. Thanks!


2013 CrossFit864 Half Marathon - Get signed up today.

Check out the new tees, long sleeve tees and sweats at the gym.

Have you set your 2013 goal(s)? 

BE STRONG!
Jay and Janice

Wednesday, December 26, 2012

Thursday December 27, 2012


CROSSFIT864 Strength and Conditioning


“If you love only those who love you, why should you get credit for that? Even sinners love those who love them! And if you do good only to those who do good to you, why should you get credit? Even sinners do that much! And if you lend money only to those who can repay you, why should you get credit? Even sinners will lend to other sinners for a full return.
“Love your enemies! Do good to them. Lend to them without expecting to be repaid. Then your reward from heaven will be very great, and you will truly be acting as children of the Most High, for he is kind to those who are unthankful and wicked. You must be compassionate, just as your Father is compassionate.
-Luke 6:32-36

Great spirits have always encountered violent opposition from mediocre minds.
-Albert Einstein

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD: 3 x 5 EMOM 


EMOM - 5 Minutes of:
10 Kettlebell Swings (32kg./24kg.)
5 Weighted Step-ups (w/ Kbell used for swings)

Rest 1 Minute


EMOM - 5 Minutes of:

5 Power Cleans (135/85)
5 Ball Slams
Rest 1 Minute


EMOM - 5 Minutes of:
5 Thrusters (135/85) From Floor / No Rack
5 Box Jumps (24/20) 

Cash Out - Finish Strong


FORM / FROM (Full Range of Motion) on all movements.



CF864 Holiday Schedule 2012

December 31 New Years Eve - 9:00a.m. only
January 1 New Years Day - Closed
Open normal schedule January 2 at 5:15a.m.

Saturday - Based on sign up list at the gym. If you plan on coming on Saturday's please sign up. If you sign up please show up. Thanks!

Merry Christmas and Happy New Year to the best group of CrossFitters ever!
Thanks for a great 2012!

I hope this is not your New Years Resolution:
To lose just enough weight that your gut doesn't jiggle when you brush your teeth. Set your standards a notch higher than that. What are your 2013 goals? What do you plan on changing? How will you go make these changes?

Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Sunday, December 23, 2012

Christmas Eve 2012


CrossFit864 Strength and Conditioning

For a child is born to us, a son is given to us.
The government will rest on his shoulders.
And he will be called: Wonderful Counselor, Mighty God,
Everlasting Father, Prince of Peace. His government and its peace 
 will never end. He will rule with fairness and justice from the throne of his ancestor David for all eternity. The passionate commitment of the Lord of Heaven’s Armies will make this happen!
-Isaiah 9:6-7

Mail your packages early so the post office can lose them in time for Christmas. 
-Johnny Carson

Today's WOD - 9:00a.m. / Only one WOD today 

Buy In - Starts at 9:00a.m.

"Girls of Christmas WOD"

Train Hard. Train Heavy. Train Smart 

Check out the new tees and sweats at the gym

Check out CF864 Kids starting January 7

Today's off the wall fact that probably means nothing to anyone is:
A few fun Christmas facts...


-Germany made the first artificial Christmas trees. They were made of goose feathers and dyed green.

-Rudolph" was actually created by Montgomery Ward in the late 1930's for a holiday promotion. The rest is history.

-If you received all of the gifts in the song "The Twelve Days of Christmas," you would receive 364 gifts.

-The Nutcracker" is the most famous Christmas ballet.

-The first state to recognize the Christmas holiday officially was Alabama.

-Clearing up a common misconception, in Greek, X means Christ. That is where the word "X-Mas" comes from. Not because someone took the "Christ" out of Christmas.

-"Xmas" is a common abbreviation of the word "Christmas". It is sometimes pronounced /ˈɛksməs/, but it, and variants such as "Xtemass", originated as handwriting abbreviations for the typical pronunciation, /ˈkrɪsməs/. The "-mas" part is from the Latin-derived Old English word for "mass", while the "X" comes from the Greek letter Chi, which is the first letter of the Greek word Χριστός, translated as "Christ".

-Christmas became a national holiday in America on June, 26, 1870.


See you at 0900!

MERRY CHRISTMAS!
Jay and Janice
December 24, 2012

Friday, December 21, 2012

Saturday December 22, 2012


CrossFit864 Strength and Conditioning

“That night there were shepherds staying in the fields nearby, guarding their flocks of sheep. Suddenly, an angel of the Lord appeared among them, and the radiance of the Lord’s glory surrounded them. They were terrified, but the angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David!”

-Luke 2:8-11

“The key is this: Meet today's problems with today's strength. Don't start tackling tomorrow's problems until tomorrow. You do not have tomorrow's strength yet. You simply have enough for today.”
-Max Lucado 

No Saturday morning WOD 

Monday December 24th - 9:00a.m. WOD (only WOD today) Hope to see you! Wear your Santa hat if you have one. 


Merry Christmas!

Jay and Janice

Thursday, December 20, 2012

Friday December 21, 2012



CrossFit864 Strength and Conditioning

If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

-James 1:26-27

“Our greatest battles are that with our own minds.” 

-Jameson Frank

Today's WOD -5:15a.m./4:15p.m./5:15p.m./No 6:15p.m. today

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - 8 RFT:


3 Back Squats (Load - 75% of 1 RM)

6 T2B
9 Dips (Ring or Bar = Rx'd)
Bear Crawl - 1 Length of gym (stay low)

Cash Out - Finish Strong


CF864 Christmas Party tonight from 7-9 at the home of Todd and Brandi Smith.  Address - 391 Lawson Lane, Clinton

New order of sweats, long sleeve tees at the gym. Get your favorite color while they last.

Have a great weekend!

BE STRONG!
Jay and Janice

Wednesday, December 19, 2012

Thursday December 20, 2012


CrossFit864 Strength and Conditioning

She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.
-Matthew 1:21


"The only one who can tell you 'you can't ' is you. And you don't have to listen."
- Nike


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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


"A Frogman's Christmas"

For time:
100 dead hang pull-ups
250 push-ups
500 sit-ups
Run 3 miles

This is a good day at BUD/s - a classic frogman PT. Feel free to break up the sets, or do straight sets. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

WOD - Thanks to Mark Divine / SEALFIT


RX'd = Do NOT partition the WOD.

Dead hang / strict pull-ups - any grip
Push-ups / hand release

Sit-ups / Unanchored (Full ROM. No slouching!)

This workout has been a Christmas tradition at CF864 for the last few years and we look forward to hitting in hard today!

"It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek


In case you haven't figured this out already - this workout is going to be a little longer than the average. Don't let that keep you from coming today because there will be scaled options that everyone can complete. If you are doing this workout Rx'd then you should work hard, set a good steady pace and try to maintain that throughout. If you have have not been doing a lot of sit-ups then I suggest that you scale the number back on these even if you complete all of the other exercises. You be the judge and use good judgement! Don't show up for this workout on an empty tank because you will definitely bonk before you finish.

Paleo for the day: Coffee-Rubbed Steak
All I can say is...if it includes Coffee and a BIG slab of red meat it has to be good! Oh and don't settle for weak, wimpy coffee! Go for the strong, bold stuff!
http://paleomama.com/?p=216


Friday December 21 Schedule - No 6:15p.m. workout. Christmas Party tonight.

Have a great day!

Failure is not an option! BE STRONG!

Janice and Jay

Tuesday, December 18, 2012

Wednesday December 19, 2012


CrossFit864 Strength and Conditioning

"Do not be defeated by evil, but defeat evil by doing good." 

-Romans 12:21


The giving of gifts is not something man invented. God started the giving spree when he gave a gift beyond words, the unspeakable gift of His Son.
-Robert Flatt

Eddie: You surprised to see us, Clark?
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - 18-12-9-6 Reps of:


Supine Ring Rows
Back Extension or Good Mornings (light weight)
Wall Ball
Plank Hold - 30 seconds at the end of each round

Cash Out


Big ain't strong. Strong is Strong.



Today's off the wall fact that probably means nothing to anyone is:A car traveling 100 mph would take more than 29 million years to reach the nearest star.

Have a great day!

BE STRONG!
Jay and Janice

Monday, December 17, 2012


CrossFit864 Strength and Conditioning

“Every word of God is pure: he is a shield unto them that put their trust in him.”
-Proverbs 30:5


Christmas gift suggestions: To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect.”
-Oren Arnold


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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD

3 RFT:
15 Burpees
15 Ball Slams 

Rest 3 Minutes

3 RFT:
15 KBS (32kg./16kg.)
15 Box Jumps (24/20)

Cash Out 

Annual Christmas Light Run/Walk leaves CF864 tonight at 7:00

BE STRONG!
Jay and Janice

Sunday, December 16, 2012

Monday December 17, 2012


CrossFit864 Strength and Conditioning

Mary responded, “Oh, how my soul praises the Lord. How my spirit rejoices in God my Savior! For the Mighty One is holy, and he has done great things for me.”
-Luke 1:46-47,49

"Better to slip with foot than tongue."
-Benjamin Franklin

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - 4 RFT:

5 Thrusters (AHAP for 5 Unbroken)
15 DU's (x 3 Singles)
20 K2E

Load for Thrusters - AHAP for 5 Unbroken with perfect form.
Select a weight that you can hit depth at the bottom of the movement and full extension overhead. 
FORM / FROM (Full Range of Motion) on all reps. Keep it legit!

Cash Out - Finish Strong

BE STRONG!
Jay and Janice

Friday, December 14, 2012

Saturday December 15, 2012


CrossFit864 Strength and Conditioning



In those days John the Baptist came to the Judean wilderness and began preaching. His message was, “Repent of your sins and turn to God, for the Kingdom of Heaven is near.” The prophet Isaiah was speaking about John when he said, “He is a voice shouting in the wilderness, ‘Prepare the way for the Lord’s coming' Clear the road for him!"
-Matthew 3:1-3

“If you are renewed by grace, and were to meet your old self, I am sure you would be very anxious to get out of his company.” 
-Charles H. Spurgeon

Saturday morning WOD - Buy In starts at 0830. Arrive early enough to warm-up before the Buy In starts.


Have a great weekend!


BE STRONG!

Jay and Janice

Thursday, December 13, 2012

Friday December 14, 2012



CrossFit864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

-Hebrews 13:16

"It came without ribbons!  It came without tags!  It came without packages, boxes or bags!"... Then the Grinch thought of something he hadn't before!  "Maybe Christmas," he thought, "doesn't come from a store.  Maybe Christmas... perhaps... means a little bit more!" 

-Dr. Seuss, How the Grinch Stole Christmas!

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - 10 RFT of:

3 Push Press (Load - AHAP/Unbroken reps)
10 Step (total) Weighted Walking Lunge - Kbell through legs
50 Meter Sprint (all out sprint. not a jog)

Select a challenging load on the push press and lunge

Cash Out - Finish Strong!


Be ashamed to die until you have won some victory for humanity.  
-Horace Mann

Today's off the wall fact that probably means nothing to anyone is:
On this day in history December 14, 1947 - 
 The National Association for Stock Car Auto Racing (NASCAR) is founded in Daytona Beach, Florida


Annual Christmas Run - Tuesday December 18

Leaves CF864 at 7:00p.m. This is a "Fun Run or Walk"
Invite your family and friends.


Check us out at CrossFit864 on Facebook

Check out the new tee shirts, hoodies at the gym.

Check the whiteboard for news, updates and other cool stuff.

Hope your week was a good one!

BE STRONG!
Jay and Janice

Wednesday, December 12, 2012

Thursday December 13, 2012



CrossFit864 Strength and Conditioning

“But when the right time came, God sent his Son, born of a woman, subject to the law. God sent him to buy freedom for us who were slaves to the law, so that he could adopt us as his very own children.”
-Galatians 4:4-5

"The manner of giving is worth more than the gift."
-P. Cornielle

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above.


WOD - "Cindy"

AMRAP - 20 Minutes:

5 Pull-ups
10 Push-ups
15 Squats

FORM / Full Range of Motion! Do not count partial reps!

Cash Out

Annual Christmas Run - Tuesday December 18
Leaves CF864 at 7:30p.m. This is a "Fun Run or Walk"
Invite your family and friends.

CF864 Kid's Class - starting January 7. Details to follow. Let us know if you are interested.

BE STRONG!
Jay and Janice

Tuesday, December 11, 2012

Wednesday December 12, 2012



CrossFit864 Strength and Conditioning

Look up into the heavens. Who created all the stars?
He brings them out like an army, one after another, calling each by its name.
Because of his great power and incomparable strength, not a single one is missing.

-Isaiah 40:26

Six essential qualities that are the key to success: Sincerity, personal integrity, humility, courtesy, wisdom, charity.
-William Menninger

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In Starts promptly at times above. 


WOD - 5 RFT:

10 One Arm Dbell/Kbell Floor Press (10 each side) AHAP
Bear Crawl - down / back 
At end of Bear Crawl straight into 1 minute plank hold
10 Ring Rows (feet on box)


Cash Out

BE STRONG!
Jay and Janice