Thursday March 1, 2012

CrossFit864


In my distress I called to the LORD, and he answered me.”
-Psalm 120:1


The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is.
-C.S. Lewis


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


Reminder - March dues (no later than March 2) Thanks for your promptness.


WOD A.) Starts promptly at scheduled times above. Please be on time!


CrossFit Hero WOD


"Zimmerman"
Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups


U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian.


Train Hard - Train Smart


Show honor today by pushing it hard on the "Hero WOD"


Post rounds completed on Crossfit864 Facebook. Thanks to those of you that keep the page alive by posting your times on a daily basis! If you look at it today...post your rounds.


BE STRONG!
Jay and Janice

Wednesday February 29, 2012

CrossFit864


“for God gave us a spirit not of fear but of power and love and self-control.”
-2 Timothy 1:7


By constant self-discipline and self-control you can develop greatness of character.
-Grenville Kleiser


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


Reminder - March dues (no later than March 2nd) Thank you!


WOD A.) Posted on whiteboard


WOD B.) Complete as many rounds in 10 minutes of:


2 TGU - (1 each side - AHAP!) you select weight
5 (each side) One arm push press (try to use same weight as TGU)
10 Back extensions or (sub good mornings)


Rest 2 minutes 


Alternating Tabata: 8 cycles of each (20 on / 10 off) 
Push-ups
Plank Hold


Train Hard - Train Heavy - Train Smart


BE STRONG!
Jay and Janice

Tuesday February 28, 2012

CrossFit864


“Little children, let us not love in word or talk but in deed and in truth.”
1 John 3:18


The pursuit of truth and beauty is a sphere of activity in which we are permitted to remain children all our lives.
-Albert Einstein


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 posted above.


WOD A.) Everyone - Posted on whiteboard


WOD B.) "Helen"
3 Rounds for time:
Run 400 Meters
1.5 Pood Kettlebell Swing x 21
Pull-ups x 12 


RX'd = 
Load for Kbells (Guys 1.5 Pood/24kg.) - (Girls 1 Pood/16kg.)
Pull-ups - unassisted (no bands for this workout) do jumping pull-ups. Make sure to get full extension at the bottom and chin over the bar on each rep.


WOD C.) Abdominal Strength - try to accumulate a total of 2 minutes in the L-hold on the parallettes or on the rings. Break up as needed but work toward a total of 2 minutes. Then get a total of 1 minute of 6 inches (flat on back with legs extended holding both feet 6 inches off the deck with toes pointed forward.


Train Hard - Train Smart


Moral excellence comes about as a result of habit. We become just by doing just acts, temperate by doing temperate acts, brave by doing brave acts
-Aristotle


Post your time on CrossFit864 Facebook today


Helen is one of our favorite girls so we hope that everyone can make it today and I hope that it's a PR day for you! What's your best Helen time?


Monday was a great start to a new week! Thanks!


BE STRONG!
Jay and Janice

Monday February 27, 2012

CrossFit864


What does it mean to sacrifice?

“In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him.”
1 John 4:9


"God has landed on this enemy-occupied world in human form...The perfect surrender and humiliation was undergone by Christ: perfect because He was God, surrender and humiliation because He was man."
-C.S. Lewis


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


Reminder - March Dues (by March 2) Thank You!


WOD A.) Everyone - posted on whiteboard. WOD B will start when everyone has completed A.


WOD B.) Complete 3 rounds for time:
Goal = All reps unbroken - Go Fast and Hard!


20 Back Squats (135/95)
10 Box Jumps (24/20)
20 T2B
Run 600 Meters


WOD C.) Abdominal Strength
2 x 25 Hollow Rocks 


Post Workout - Hydrate. Mobility/Stretch. Refuel 
How many of these will you do today?


"A BIG THANKS" to those that always help clean up the gym and put up equipment after the workout! You are awesome! 


Anxiety does not empty tomorrow of it's sorrow, but only empties today of it's strength.
-Charles H. Spurgeon


Thanks to everyone that came out on Saturday for "Run like a Mann 5k" whether you ran, walked or showed up for support ...you made the event a success! It's awesome to see so many come out and support the community. 


If you missed "Discovering Yoga" with Ashley Hibbitts at CF864 this weekend you missed a great chance to learn the basics of Yoga. The class was great and the next scheduled Yoga class will be March 11 from 4-5p.m. Hope to see you there.


Looking forward to kicking off a great new week with all of you on Monday!


BE STRONG!
Jay and Janice

Friday February 24, 2012

CrossFit864


Be STRONG, and let us use our strength for our people and for the cities of our God, and may the LORD do what seems good to him.”
-1 Chronicles 19:13


Do not pray for easy lives. Pray to be stronger men.
-John F. Kennedy


Come out Saturday and support the Tim Mann 5k Run/Walk.


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


WOD A.) Posted on board - This is part of the workout for everyone.


WOD B.) CrossFit Games Open 12.1


Complete as many reps as possible in 7 minutes of:
Burpees


Check out the demo/instructional video posted on CrossFit864 Facebook. We will use the CF Games standards for this workout.


Keep it LEGIT guys! 1 = 1. You can't add or take away one second, one rep, or one pound and be legit.


"I would prefer even to fail with honor than to win by cheating."
-Sophocles


BE STRONG!
Jay and Janice

Thursday February 23, 2012

CROSSFIT864


"Constantly Varied"


“There is no fear in love, but perfect love casts out fear. For fear has to do with punishment, and whoever fears has not been perfected in love.”
-1 John 4:18


You cannot dream yourself into a character; you must hammer and forge yourself one.
-Henry David Thoreau


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


Please show up on time for the workout that you plan on being in...not 15 minutes after the scheduled time. Thank you!


If you show up early don't just stand around - start warming up with a piece of PVC until we kick everyone off (WOD A) at the scheduled time.


A.) Posted on whiteboard 


B.) Strength (week 3) Press 1-1-1-1-1


Strict Overhead Press


As a group-


C.) Complete as many rounds as possible - 20 minutes.


2 Push Press using your heaviest single load from today.
1 Round of Cindy


D.) Abdominal Strength 


1 x Max Plank Hold
1 x 30 Hollow Rocks


Train Hard - Train Heavy - Train Smart


"I speak to everyone in the same way, whether he is the garbage man or the president of the university."
-Albert Einstein


Post your weight / rounds on CrossFit864 Facebook.


BE STRONG!
Jay and Janice

Wednesday February 22, 2012

CrossFit864


“For the commandments, “You shall not commit adultery, You shall not murder, You shall not steal, You shall not covet,” and any other commandment, are summed up in this word: “You shall love your neighbor as yourself.” Love does no wrong to a neighbor; therefore love is the fulfilling of the law.”
-Romans 13:9-10


Act as if what you do makes a difference. It does.
-William James


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


Work on a weakness today.


WOD A.) Posted on whiteboard


WOD B.) Complete 6 Rounds for time:


15 DU's or Singles x 4
15 One Arm (ea. arm) Kettlebell Swings (AHAP) good form
15 Ground to Overhead (45/25 plate) touch floor each rep
15 Step Overhead Walking Lunge-plate locked out (45/25)


"Dan, I want to get bigger. Can you help me? Yes, eat more and lift heavier.
"Dan, I want to get thinner. Can you help me? Yes, eat less and lift heavier.
-Daniel John


BE STRONG!
Jay and Janice

Tuesday February 21, 2012

CrossFit864


“Whoever covers an offense seeks love, but he who repeats a matter separates close friends.” 
-Proverbs 17:9


Friends are born, not made. 
-Henry B. Adams


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


WOD A.) Posted on whiteboard - starts promptly at scheduled times above.


WOD B.) "Michael"


3 Rounds for time:
Run 800 Meters
50 Back Extensions
50 Sit-ups


In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.


Post WOD - Hydrate. Mobility. Refuel (EAT!)


The 2012 CrossFit Games Open Workouts start February 22 and we will post the workout for our WOD each week. Go to the CrossFit Games site and get signed up. I know that some of you have already done this. You will be able to post your times, etc. each week. Check with us on the rules and check the games site for more information.


Saturday, February 25 come out and support the Tim Mann 5k Run/Walk starts at 0800 at Templeton Gym on the PC Campus. You can pick up a flier at CF864 or register on Saturday morning from 0700-0730. The funds raised this year will support the Laurens County Cancer Association. Thanks for all of the support so far! Check with Gunny if you would like to volunteer on Saturday or if you have any questions about the event.


Have a great day and share a word of encouragement every chance that you get. 


“The true measure of a man is how he treats someone who can do him absolutely no good.” 
-Ann Landers


BE STRONG!
Jay and Janice

Monday February 20, 2012

CrossFit864


“Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
1 John 4:11-12


All Christians are but God’s stewards. Everything we have is on loan from the Lord, entrusted to us for a while to use in serving Him.
-John MacArthur

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


Strength - (week 3) Back Squat 1-1-1-1-1


Strength is our primary focus today so partner up and go hard and heavy and set a new PR! Make sure that you pay attention and spot each other close when the weight gets heavy. 


Every 30 Seconds Complete:


1 Back Squat @ 70% of your 1 RM today
Kettlebell Swings


1 Back Squat then 1 Kettlebell Swing
1 Back Squat then 2 Kettlebell Swings
1 Back Squat then 3 Kettlebell Swings
Continue until you can't complete reps within the 30 seconds.


Load on Swings - 16kg./24kg.
Challenge Load for the "Beast in the Box" 24kg./32kg.


Abdominal Strength - Pick one of the following and complete as many as possible in 3 minutes (goal = as many reps as possible unbroken)
-Weighted sit-up (guys 45lb. plate / girls 25lb. plate)
-Plank Hold (as long as possible in 3 minutes)
-L Hold on PVC Parallettes (as long as possible in 3 minutes)


Post load on squats and load (Kbell) and rounds completed on CrossFit864 Facebook.


Train Hard - Train Heavy - Train Smart


Looking forward to kicking off a great new week with all of you!


BE STRONG!
Jay and Janice

Friday February 17, 2012

CrossFit864


For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16


"For this is the message that you have heard from the beginning, that we should love one another.”
-1 John 3:11


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


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


WOD A.) Posted on whiteboard


WOD B.) Complete 1 x AFAP


20 Deadlifts
40 T2B
60 KB Swings 
Run 800 Meters


Load =
Deadlift (Approx. your last 5 RM deadlift)
KB Swing (24kg. / 16kg.) 


Train Hard - Train Heavy - Train Smart


Encourage each other today!


“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” 
-John Quincy Adams


Hope that your week has been a good one. 


BE STRONG!
Jay and Janice

Thursday February 16, 2012

CrossFit864


“In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins.”
-1 John 4:10


Trust, but verify.
-Ronald Reagan


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


WOD A. Posted on whiteboard.


WOD B. Strength (week 2) Press 3-3-3-3-3


Press = Strict Overhead Press for 3 RM


WOD C. As a group - Complete 4 Rounds:


Push Press - Max reps at 65% of today's heaviest 3 rep load
10 Strict Pull-ups (goal = 10 unbroken)
25 AbMat Sit-ups (goal = 25 unbroken)


Standards-
Push Press Max reps = you can rest holding the bar in the rack position. Count reps until you have to rack it or drop it.
Pull-ups  / guys use the fat pull-up bars / girls do jumping. No bands
Sit-ups (Shooters choice - anchored or unanchored)


Train Hard - Train Heavy - Train Smart


Constantly Varied.
-CrossFit


BE STRONG
Jay and Janice

Wednesday February 15, 2012

CrossFit864


“A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
-John 13:34-35


The U. S. Constitution doesn't guarantee happiness, only the pursuit of it. You have to catch up with it yourself.

-Benjamin Franklin


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


WOD A.) Posted on the board (this is part of today's workout)


WOD B.) 10-1 / 1-10 Reps of:


SDHP (95/65)
Burpees


10 SDHP
1 Burpee
9 SDHP
2 Burpees
8 SDHP
3 Burpees


Continue until you reach 1 SDHP and 10 Burpees.


Abdominal strength:
50 Flutter Kicks (4 count) and 50 Sit-ups (AFAP) anchored or unanchored


Post WOD - Hydrate/Mobility Work/Foam Roll/Refuel (EAT!)
Which of these will you do?


What are your training goals? Have you set any? If so, are you reaching them? How can we help you?


Train Hard - Train Heavy - Train Smart


If Wednesday is your rest day....enjoy the day!


BE STRONG!
Jay and Janice

Tuesday February 14, 2012

CrossFit864


"Happy Valentines Day"


If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away. For we know in part and we prophesy in part, but when the perfect comes, the partial will pass away. When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.
1 Corinthians 13:1-13


All you need is love. But a little chocolate now and then doesn't hurt.
-Charles M. Schulz


We say that grace is “unmerited favor.” And we are instructed to love as Christ loves us. He shows us grace; we are to show each other grace. What does that mean? That means we are to be kinder to people than what we think they deserve.
-Unknown 


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


A.) Starts as a group (all start together - wait for the word "GO") this is part of the WOD today.


Complete 2 rounds of the following:


25 Single unders (unbroken and as fast as possible)
10 Push-ups (hold 5 seconds at top on each rep)
Samson Stretch (20 seconds each side)
Deep Squat Stretch (1 minute)
Hang Stretch from Pull-up bar (accumulate a total of 1 minute) 


Take a couple of minutes between A & B to work in any other stretch/prep work that you need to do before moving to the 2 rounds of 14 reps.


B.) Valentines "2-14" 864 Style


2 Rounds of 14 reps of the following:


Pull-ups (any style)
Ring Dips
DU's (sub x 4 singles)
T2B (toes to bar)
Walking Lunge (w/plate OH 25/45) 14 steps each leg
Push-ups (CF hand release)
Lateral Hops over PVC (over and back = 1 rep)


Train Hard - Train Smart


Check us out at CrossFit864 on Facebook


Share an encouraging word with someone every chance that you get.


Have a great day!


BE STRONG!
Jay and Janice

Monday February 13, 2012

CrossFit864


“it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.” 
1 Corinthians 13:6-7


If people are good only because they fear punishment, and hope for reward, then we are a sorry lot indeed.
-Albert Einstein


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


Everyone starts promptly as a group at scheduled times posted above. If you are late and WOD A. has already started please wait until the next scheduled workout starts (everyone) Thank you!


Work on your Form and ROM (range of motion) today


WOD A.) Posted on whiteboard


WOD B.) Strength - Week 2: Back Squat 3-3-3-3-3 


WOD C.) Complete 5 rounds for time - AFAP


Thrusters - One Arm with Kbell or Dbell (5 each side)
15 Ball Slams


RX'd Load - 


Back Squats - work up to a heavy 3 rep load. Partner up and make you that you spot each other close. 


Thrusters (guys at least 45/girls at least 25) this is the minimum load - go as heavy as you can handle for 5 unbroken each side. Work on your depth at the bottom of the thruster.
Ball Slams (25-30/30-40)


Not for time-
Abdominal Strength - 25 K2E / 75 Weighted Unanchored Sit-ups


Train Hard - Train Heavy - Train Smart


Better three hours too soon than a minute too late.
-William Shakespeare


BE STRONG!
Jay and Janice

Friday February 10, 2012

CrossFit864


Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the LORD God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the LORD is finished.
1 Chronicles 28:20


"There is no substitute for guts."
-Bear Bryant


Courage: (cour-age)
The quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.


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


Today's WOD


Starts as a group - Go ahead and gather at the door when you roll in. WOD A. will start promptly at the scheduled times posted above. If you are late and miss the start please wait until the next workout starts.


A.) 2 Rounds - Work on perfect form
200 Meter Run
12 Overhead Squats - PVC (hold at the bottom for a 3 second count)
6 Dead hang pull-ups
6 GHD Sit-ups 
Samson Stretch (10-15 seconds on each leg)
15 PVC Pass Throughs


B.) "Rahoi" CF Hero WOD
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees


C.) Abdominal Strength - Optional (today)
100 Unanchored Sit-ups for time - starting as a group on the clock. 


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Train Hard - Train Smart


There are no easy answers' but there are simple answers. We must have the courage to do what we know is morally right.
-Ronald Reagan


It has been a great week at CF864 and you guys put in a LOT of hard work! It's awesome to see you push so hard. Remember, results are earned and there are no shortcuts or easy ways to get there. You guys are awesome!


Check out Gunny's new t-shirts at the gym. 


A BIG thanks to the same group that keeps the CF864 Facebook page alive by posting on a daily basis. Are you are a friend of CrossFit864 on Facebook but never post your workout? Posting your hard earned results is not bragging but instead it actually helps fellow CrossFitters by giving them an idea of what to expect (as far as time and weight) and how their efforts compare throughout the day. Continue to motivate and encourage each other! Thanks.


BE STRONG!
Jay and Janice