Tuesday May 1, 2012

CrossFit864

Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:31-32


Dependence upon God makes heroes of ordinary people like you and me!
-Bruce Wilkinson


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


Warm-up/skill work for this week posted on the whiteboard - this is part of today's workout. You will have time to incorporate your own skill/mobility work between the warm-up and WOD.


Reminder - May dues (by Wednesday May 2nd) 
Thank you!


Today's workout


EMOM - 15


4 Thrusters
4 Burpees 


RX'd Load = 95/65 From the ground - no rack
Burpees = feet must clear the floor / clap overhead


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


Abdominal strength - (NTF) 60 K2E (complete as many unbroken reps as possible - post the number of breaks.)


Full Range of Motion and FORM! Get dialed in! Get ready to do hard work!


It's Tuesday....how's your nutrition looking so far this week?


Are you signed up for the Pump and Run?

BE STRONG!
Jay and Janice

Monday April 30, 2012

CrossFit864


“For I know that my Redeemer lives, and at the last he will stand upon the earth.”
-Job 19:25


To be like Christ is to be a Christian.
-William Penn


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


Reminder - May dues (due by Wednesday May 2nd) Thanks!


This weeks warm-up posted on the whiteboard - This is part of the Workout of the Day. 


Go ahead and put your initials on the board under Rx'd or Scaled before the workout starts.


Strength - Floor Press 5-5-5-5-5


RX'd
Legs extended throughout the press. Butt and shoulders must stay on the mat. 
Butt comes off the floor = NO REP! Why load the bar with a weight that causes you to use bad form to get it locked out? We are testing upper body strength not today hip strength. Keep it legit.


then - starting as a group


Complete as many rounds as possible in 15 minutes of:
5 CF Hand Release Push-ups
7 Supine Ring Pull-ups (legs extended - not on box)
9 Air Squats (Deep)


Are you signed up for the "Pump and Run" Bench Press and 5k Challenge? Get  signed up if you plan on participating. No Saturday morning sign up.


Train Hard Today!


Post your heaviest 5 rep load on floor press and rounds completed on CrossFit864 Facebook. Thanks to those of you that post (yes, some of our crew post them all...the good ones and the bad ones.) Ya'll keep the CF864 page alive. Thanks!


A lot of you are losing the battle in the kitchen. 
Remember 70% Kitchen and 30% Gym. You can't out train bad nutrition. You are wasting your time if you think you can. Junk in = Junk!


We look forward to kicking off a great new week of CrossFit with all of you.


BE STRONG!
Jay and Janice

Saturday April 28, 2012

CrossFit864


For you equipped me with strength for the battle; you made those who rise against me sink under me.
-2 Samuel 22:40


"Fire is the test of gold; adversity, of strong men." 
-Seneca 


We will have a Saturday morning workout this week kicking off at 0830. Come join us and get your weekend off to a STRONG start.


Have a great weekend!
Jay and Janice

Friday April 27, 2012

Reminder - Saturday morning workouts will be scheduled on a week to week basis by how many are signed up on the whiteboard in the gym. If you are planning on coming get your name up there.


Have a great day!

Friday April 27, 2012

CrossFit864

“Consequently, he is able to save to the uttermost those who draw near to God through him, since he always lives to make intercession for them.” 
-Hebrews 7:25


I firmly believe that the only disability in life is a bad attitude.
-Scott Hamilton


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


Warm-up/Skill work for this week posted on whiteboard.


WOD
Prowler
Kettlebell Swings
Air Squats


Train Hard - Train Heavy - Train Smart


BE STRONG!
Jay and Jay

Thursday April 26, 2012

CROSSFIT864


“To them God chose to make known how great among the Gentiles are the riches of the glory of this mystery, which is Christ in you, the hope of glory. Him we proclaim, warning everyone and teaching everyone with all wisdom, that we may present everyone mature in Christ.” 
-Colossians 1:27-28


"Victory belongs to the most persevering."
-Napoleon


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


Warm-up posted on whiteboard and starts promptly at scheduled times above. If you are late please respect your fellow CrossFitters and the schedule and wait until the next group starts. This keeps the groups from getting  behind. Thanks for your consideration. The posted CF864 warm up is part of today's workout.


Complete as many rounds as possible in 20 minutes


Buy in = 50 DU's or 200 singles.


5 Strict Pull-ups (dead hang, Palms facing forward today)
7 Push Press @ 65% of BW on bar (full ROM)
9 Ring Dips (chest touches rings at bottom of dip, full lockout at top)


Abdominal Strength: Starting on the clock as a group 
- 50 T2B


Goal - complete as many unbroken reps as possible. Post time and how many times you have to come off bar before reaching 50.


RX'd = toes TOUCH bar on every rep. Palms must face forward and arms fully extended. Bent elbows = scaled. 


We are looking for quality work today - Full Range of Motion, Legit, Hard Hitting Reps! Don't even count the sloppy stuff because it's not doing you a lot of good.


True valor, on virtue founded strong, meets all events alike.
-David Mallet


We look forward to seeing you in the gym Thursday.


Have a great day!
BE STRONG!
Jay and Janice

Wednesday April 25, 2012

CROSSFIT864


“knowing that you were ransomed from the futile ways inherited from your forefathers, not with perishable things such as silver or gold, but with the precious blood of Christ, like that of a lamb without blemish or spot.”
1 Peter 1:18-19


If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting.
-Dick Vermeil


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


This weeks warm-up/skill work posted on whiteboard. This is part of today's workout. Add in a weakness (maybe a good idea to work on Hollow Rock)...don't wait until the next time they show up in a workout only to realize that you still need work on getting the form down. Going to post a video on the CF864 Facebook page that might help.


Today's Workout


Sled
OH Plate Carry 
Bear Crawl
Sprint


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


Train Hard. Train Heavy. Train Smart


"If we did all the things we are capable of doing, we would literally astonish ourselves."
-Thomas Edison


MDM - Memorial Day Murph on Saturday May 26th. Cookout at the gym after Murph. Sign up roster on the board in the gym. Details to follow.


Saturday morning workouts
Our Saturday morning workouts will be on a week to week basis. Please sign up at the first of the week if you plan on coming (please come if you sign up or take your name off of the board.) Check the board again at the end of the week to see if we have enough interest that week to have a workout. 


Who reads the blog down to this point? Big Hooyah to you for not just checking out today's workout and hitting end. 


Have a great Wednesday!


Thanks......


BE STRONG!
Jay and Janice

Tuesday April 24, 2012

CROSSFIT864

“for it is written, “As I live, says the Lord, every knee shall bow to me, and every tongue shall confess to God.””
-Romans 14:11


If you judge people, you have not time to love them.
-Mother Teresa


Today's Schedule: 5:15A.M./9:00A.M./4:15P.M./5:15P.M./6:15P.M.


This weeks warm-up and skill work posted on the whiteboard. This is part of today's workout.


Complete AMRAP in 15 minutes of:


2 Box Jumps (24/20)
4 Mountain Climbers (4 Count)
2 Broad Jumps (6'/4')


Abdominal Strength
2 X Max 6 inches / 25 Hollow Rocks (goal - 25 unbroken)


Train Hard. Train Heavy. Train Smart. 


"Things that hurt, instruct."
-Benjamin Franklin

What is the most important thing in your life today?


Have a great day!


BE STRONG!
Jay and Janice

Monday April 23, 2012

CROSSFIT864


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


My dream is of a place and a time where America will once again be seen as the last best hope of earth.
-Abraham Lincoln


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


Warm-up posted on white board - this is part of today's WOD.


"Pheezy"


Three rounds of:
165 pound Front squat, 5 reps 
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups


U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

BE STRONG!
Jay and Janice

Friday April 20, 2012

CROSSFIT864


“But in fact Christ has been raised from the dead, the firstfruits of those who have fallen asleep. For as by a man came death, by a man has come also the resurrection of the dead. For as in Adam all die, so also in Christ shall all be made alive.”
1 Corinthians 15:20-22


“Now and then it's good to pause in our pursuit of happiness and just be happy.” 
-Guillaume Apollinaire


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


Warm-up: Posted on whiteboard and starts promptly at times posted above. Please do not jump into a WOD (strength or metcon) after it has already started. Thanks for your respect and consideration for the schedule. 


Today's WOD


Complete 3 rounds AFAP:
3 Ground to Shoulder - For load/AHAP
9 Ring Dips (chest touches rings each rep)
15 Box Jumps (24/20)
200 M Sprint


1 x 400 M Farmers Walk (each time you put the weight down count a penalty)
Penalty = 50 unanchored sit-ups each time the weight touches the ground


Train Hard - Train Heavy - Train Smart


Get signed up for the "Pump and Run" on May 5


Thanks,


BE STRONG!
Jay and Janice

Thursday April 19, 2012

CrossFit864


“because, if you confess with your mouth that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For with the heart one believes and is justified, and with the mouth one confesses and is saved.”
-Romans 10:9-10


He who created us without our help will not save us without our consent.
-Augustine


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


Warm-up for today posted on whiteboard. Come in and get started on the warm-up so that we can start the strength work and keep the workouts flowing on schedule. Big thanks to those of you that do this!


Post those numbers on CrossFit864 Facebook. It's an awesome way to keep our CF864 connected and to give others a gauge of how they did on the WOD. It is not bragging it's just being part of the CF864 community. Thanks to those of you that post each day and keep the page alive.


Strength - Press 1-1-1-1-1


Be focused on working up to a 1 RM and do not worry as much about the number of sets that it takes to get to that point. The 5 singles listed above are a guide to help you progress up to a heavy weight but not intended to limit you from continuing if it takes 6 or 7 sets. Don't count every warm-up set that starts with an empty bar. We want you to get out of the mindset of "this is how much I  do" ....Let's get stronger today! The strength work today is our primary focus and the conditioning work is secondary.


Good FORM! Full Range of Motion!


Starting as a group complete, for time:


50 Strict Press @ 50% of today's 1 RM (heaviest load)
Run 1 Mile


Each time that you rack the bar complete 15 Air Squats (DEEP) If you do shallow squats (above parallel) the penalty for that is 15 burpees. Get depth on those squats. Can't get low? Are you spending time in the squat stretch pre/post workout?


Your time stops when you return from the run.


Looking forward to an awesome day in the gym!


Thanks for all of your hard work this week. Results are not free - they are earned! 


BE STRONG!
Jay and Janice

Wednesday April 18, 2012

CrossFit864


Christ the Wisdom and Power of God
"For the word of the cross is folly to those who are perishing, but to us who are being saved it is the power of God.” 
1 Corinthians 1:18


How few there are who have courage enough to own their faults, or resolution enough to mend them.
-Benjamin Franklin


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


Today's warm-up posted on whiteboard. If you plan on doing the WOD, plan on doing the warm-up. Arrive on time and kick it off! It's going to be a great morning at CF864. Show up ready to do hard work.


EMOM - 12 Minutes of:


3 KB C&P (3 each arm)
5 Ball Slams


Load = Use appropriate weight based on your strength level - AHAP.
Don't use the same weight every workout...grab something heavier today. Let's get stronger and not be content where we are. Are you planning on using the same kettlebell and slam ball forever? Kick it up today!


10 Burpee penalty for each round that you do not get completed in time. To be done at the end (after) the workout. Count them up and knock them out.


Look forward to seeing you Wednesday morning!


BE STRONG!
Jay and Janice

Tuesday April 17, 2012

CrossFit864


"Excuses or Results" you can't have both!


Owe no one anything, except to love each other, for the one who loves another has fulfilled the law.”
-Romans 13:8


I never had a policy; I have just tried to do my very best each and every day.
-Abraham Lincoln


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


Out of respect for your fellow CrossFitters (that show up on time) if you arrive after the posted time above please wait for the next scheduled workout to start. 


Today's Warm up posted on whiteboard.


This weeks "Skill Work" - work on ring holds. Get locked out at the top of the ring dip position and work on stabilizing there with a progression to L-Sits. 


Complete 10 Rounds for time: 
Go fast but focus more on your form and strength than time on this workout.


2 Floor Press (load = 90% of last 1 RM)
4 Pull-ups (palms facing out) chin completely over the bar
First 2 reps = C2B, Second 2 reps = strict, dead hang
6 Kettlebell or Dbell Swings (32kg./16kg.) American swing


This is a strength based workout. You will miss the benefits of this workout if you select a weight for the floor press that is light and does not challenge you for 2 reps.


Hit it hard and keep it legit. 


RX'd Movement standards will be covered before the workout starts.
Floor press - butt must stay on floor at all times, legs extended straight out, elbows must touch the floor each rep.


Pull-ups - Chin over the bar, full extension of elbows at the bottom (bent elbows = scaled) No rep!


Train Hard - Train Heavy - Train Smart - Have Fun


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Monday April 16, 2012

CrossFit 864


“For because of this you also pay taxes, for the authorities are ministers of God, attending to this very thing. Pay to all what is owed to them: taxes to whom taxes are owed, revenue to whom revenue is owed, respect to whom respect is owed, honor to whom honor is owed.” 
-Romans 13:6-7


I have a great respect for incremental improvement, and I've done that sort of thing in my life, but I've always been attracted to the more revolutionary changes. I don't know why. Because they're harder. They're much more stressful emotionally. And you usually go through a period where everybody tells you that you've completely failed.
-Steve Jobs


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


Today's "Warm-up" posted on the whiteboard. This is part of today's CrossFit WOD - not optional. Start your warm-up on time as a group so that we can keep the workouts running on schedule. Thanks for your help with this. 


Please listen up when the workout is being explained so that you will understand the details.


Strength - Squat 1-1-1-1-1
Work up to a heavy single. Go for a PR.


What was your heaviest 1 rep squat on the last squat cycle?


Starting as a group - after all squats have been completed. If you finish first - please be patient while others may take longer to work up to a heavy single. 


Complete 4 Rounds for time: RX'd=
10 Weighted Step-ups (10 each leg - alternate legs each step)
load = holding plate overhead (45/25)
25 Air squats (deep)
100 Single-unders (fast)


Abdominal Strength - Max rep unanchored sit-ups in 3 minutes.


Train Hard - Train Heavy - Train Smart


Post your workout on CrossFit864 Facebook


Constantly Varied - To prepare you for the unexpected.


Looking forward to kicking off a great new week of CrossFitting and getting stronger with all of you! 


BE STRONG!
Jay and Janice

Saturday April 14, 2012

CrossFit864


Saturday morning workout - 0830


“for all have sinned and fall short of the glory of God, and are justified by his grace as a gift, through the redemption that is in Christ Jesus,”
-Romans 3:23-24


Faith is to believe what we do not see, and the reward of this faith is to see what we believe.
-Augustine


BE STRONG
Jay and Janice

Friday April 13, 2012

CrossFit864

“Take Up Your Cross and Follow Jesus - And he said to all, “If anyone would come after me, let him deny himself and take up his cross daily and follow me. For whoever would save his life will lose it, but whoever loses his life for my sake will save it.”
-Luke 9:23-24


"I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is over self." 
-Aristotle


Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
If you arrive in the middle of a workout please wait until the next scheduled group start and don't try to create a WOD in between groups. Thanks for your respect and consideration.


Today's warm-up posted on whiteboard.


A and B start together as a group. B will start 3 minutes from the time the last person finishes A. The clock will restart for B. Please listen up before the workout starts for details so that when the clock starts you are not clueless as to what is going on.


WOD A.) Complete 3 Rounds for time:
15 DU's / scale to 3x singles
10 Push-ups
15 Step walking lunge (each step = 1 count)
10 Jumping squats


Rest 4 Minutes 


Have your bar/kettlebell ready for B before you start A.


WOD B.)
Complete 3 Rounds for time - AFAP:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Deadlifts (225/135)


Train Hard - Train Smart


Meats, Vegetables, Nuts and Fruits, Little Starch and NO SUGAR.
How is your nutrition looking this week? 
Want results? Get rid of the grains (bread, pasta, etc.) and increase the fat. 
Remember junk in = Junk! So many put in a lot of hard work in the gym and blow it when they get to the table....


Post your time on CrossFit864 Facebook


BE STRONG!
Jay and Janice

Thursday April 12, 2012

CrossFit864


“He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness. By his wounds you have been healed.”
1 Peter 2:24


People do not lack strength, they lack will.
-Victor Hugo


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


Today's Warm-up - Posted on whiteboard. This is part of today's workout (CF warm-ups on the average are around 20 minutes of work to prepare you for the days WOD) If you don't get your heart rate elevated you haven't completed a thorough warm-up. You will have time to incorporate your own mobility/range of motions drills between the warm-up and the beginning of the strength workout.


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


Strength is our primary focus today so work up to a heavy 3 rep set. 


Train Hard and Heavy today! Get Stronger!


Then:
Push Press 3-3-3 (load = 70% of heaviest 3 rep press) with 10-second hold in lock-out (fully extended at the top) Partner up and count 10 seconds - make sure that your partner is fully extended.


Then: 
Complete as many rounds as possible in 10 minutes of:
4 Strict Pull-ups (dead hang)
8 K2E 
50 Meter Sprint (sprint to 50 - recover on 50 meter fast walk back)


Goal = all reps unbroken (drop off bar and re-grip after pull-ups)


Scaled/Modified options: 
Pull-ups = supine ring pull-ups (ring row) 
K2E = Knee raises on parallel bars


Abdominal strength: 2 x 
50 Flutter kicks/25 Mountain Climbers (alternate 50/25) straight count
Not timed


How's your nutrition looking this week? 


Check us out at CrossFit864 Facebook


BE STRONG!
Jay and Janice

Wednesday April 11, 2012

CrossFit864


"No Whining"


“For while we were still weak, at the right time Christ died for the ungodly. For one will scarcely die for a righteous person—though perhaps for a good person one would dare even to die— but God shows his love for us in that while we were still sinners, Christ died for us.”
-Romans 5:6-8


The world hates change, yet it is the only thing that has brought progress.
-Charles Kettering


Break out of the rut!


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


Warm-up: Today's warm-up posted on the whiteboard


Complete 21-15-9 reps for time:
SDHP (95/65)
GHD Sit-ups (sub weighted sit-ups)
Lateral Hops (RX'd = over PVC parallettes) over and back is 1 rep
Bear Crawl - 1 length of gym between each round


Question of the day - Have you done "any" skill work over the last 2 weeks? What's your goat? Are you working on it? 


Train Hard - Train Heavy 


BE STRONG!
Jay and Janice

Tuesday April 10, 2012

CrossFit864


"No Whining Zone"


“He is the radiance of the glory of God and the exact imprint of his nature, and he upholds the universe by the word of his power. After making purification for sins, he sat down at the right hand of the Majesty on high,”
-Hebrews 1:3


Christianity, if false, is of no importance, and if true, of infinite importance. The only thing it cannot be is moderately important.
-C.S. Lewis


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


Warm-up for Tuesday posted on the board - this is part of today's workout


This weeks skill work - overhead lockout / shoulder mobility. Can you get full extension overhead? If not, this is for you.


3 x Max Rep Floor Press (load = 80% of your bodyweight on bar)
Not for time - rest as needed between rounds. Go for max reps each round.


RX'd Movement standard = 
-Load is 80% of bodyweight on bar (scale/modify based on your strength level but don't look for that comfortable weight. Select a weight that will challenge you. Push yourself on each set.
-Elbows must touch the floor on each rep 
-Lock out each rep (elbows fully extended)
-Butt MUST stay on the floor (No Rep when you come off the floor)
-Legs fully extended during the lift.
-Spotter only touches the bar for lift off and to assist getting the bar back in the rack unless the lifter indicates that he/she is not going to complete the rep.


Starting as a group - Complete 3 rounds for time (AFAP) of:
15 Ring Push-ups (sub CF hand release push-ups if unable to do ring PU)
15 T2B
15 Back Extensions (sub good mornings or superman) 
200 Meter Sprint (all out)


"Constantly Varied To Prepare You For The Unexpected"
Show up and do it!


On this day in history - April 10, 1912
The Titanic leaves port in Southampton, England for her first and only voyage.


The greatest thing is, at any moment, to be willing to give up who we are in order to become all that we can be.
-Max De Pree


Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice