Friday June 1, 2012

CrossFit864


“For the Lord himself will descend from heaven with a cry of command, with the voice of an archangel, and with the sound of the trumpet of God. And the dead in Christ will rise first. Then we who are alive, who are left, will be caught up together with them in the clouds to meet the Lord in the air, and so we will always be with the Lord.”
-1 Thessalonians 4:16-17


I do not know when Christ will come. I am no prophet, though I love the subject of prophecy. I dislike date-fixing, and I think it has done great harm. I only assert positively that Christ will come again one day in person to set up His kingdom, and that whether the day be near—or whether it be far off, it will take the Church and world exceedingly by surprise.
-J.C. Ryle (1816-1900)


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


Reminder - Junes Dues (due June 1) Thank you!


Part 1 - Posted on the board - starts at the posted times listed above. 


Part 2- Tabata


Train Hard. Train Heavy. Train Smart


"It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters."
-Paul "Bear" Bryant


Constantly Varied to prepare you for the unexpected
-CF864


BE STRONG!
Jay and Janice

Thursday May 31, 2012

CrossFit864


“In God, whose word I praise, in God I trust; I shall not be afraid. What can flesh do to me?”
-Psalm 56:4


One man with courage is a majority.
-Thomas Jefferson


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


Yoga - Today at 7:00p.m. $6.50 per person


Reminder - June dues (by June 1) Thank you for being on time! 


Please take a moment to look at more than just the workout when you check out the WOD (such as - upcoming events, schedule changes, tips for becoming a better CrossFitter, etc.)


Today's Workout 
Part 1 - Posted on the whiteboard 


Part 2 - Strength 
Press 5-5-5-5-5


Part 3 - Conditioning
Complete 4 Rounds for time - AFAP
Rx'd =
10 Strict (dead hang) Pull-ups - Chin over bar & full extension at bottom
10 Push press (load = 75% of heaviest 5 rep press)
Run 200 Meters
Goal = go for unbroken reps on push press and pull-ups


Not sure why Part 1 seems to be difficult for some to understand. This is part of the WOD (today's workout) so why would you try to avoid doing it? Please do not hide out in the corner hoping that it will go away or everyone will finish and you can hop right into the workout. This can't happen. Visit any other CF gym and you will find that the warm up is at least 20 minutes or more worth of work. Your overall health is our concern so allowing you to do a CF WOD without being prepared would not only be negligent on our part it is unwise for you to consider. The odds are against you (trust me) it will only be a matter of time before you get injured and we do not want to see this happen to you. When the afternoon groups get big and start to overlap it gets hard to keep up with who is actually getting warmed up and prepared for the hard work ahead of you. Starting today we will start every group (as a group) with part 1 so that all can finish together allowing us to start the next part without having to wait on someone to catch up. If you need a little extra time before the workout starts please let us know. This is another reason that we ask EVERYONE to PLEASE show up on time for the workout that you plan on being in (10 minutes after the start time throws the rest of the group off.) We will go over the workout before it starts and we ask that you pay attention for those few minutes so that you don't have to look around after the workout starts to figure out what is going on. Thanks for your consideration! This helps us maintain a little structure in the program.  


Train Hard - Train Heavy - Train Smart


Proud of your hard work this week! Getting stronger one workout at a time.


Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Wednesday May 30, 2012

CrossFit864


“Rejoice with those who rejoice, weep with those who weep.”
-Romans 12:15


"Train Hard.Lean Forward.NEVER QUIT!"


Today's Schedule: 5:15a.m. only today. No 9:00a.m. WOD


Reminder - June Dues (June 1) Thank you!


EMOM - 15 minutes


4 Burpees
6 KB Swings (53/35)
4 Burpees


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Tuesday May 29, 2012

CrossFit864


If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land. 
-2 Chronicle 7:14


America was not built on fear. America was built on courage, on imagination and an unbeatable determination to do the job at hand.
-Harry S. Truman


Reminder - June dues (due June 1) Thank you!


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


Today's Workout


Part 1 - Posted on whiteboard


Part 2 - Strength - Back Squat 5-5-5-5-5


Part 3 - Conditioning 


For time - Complete the following:
3 rounds of
20 Back Squats (load = 50% of today's heaviest 5 rep set)
20 Box Jumps (24/20)


then - without rest


40 T2B


Goal = all squats unbroken (20 reps without racking the bar)


Post your workout on CrossFit864 Facebook


I never could have done what I have done without the habits of punctuality, order, and diligence, without the determination to concentrate myself on one subject at a time.
-Charles Dickens


BE STRONG!
Jay and Janice

Monday May 28, 2012

CrossFit864


"Blessed is the nation whose God is the Lord."
-Psalm 33:12


"Memorial Day 2012" No WOD at CF864 today


For a people who are free, and who mean to remain so, a well-organized and armed militia is their best security.
-Thomas Jefferson



Week 1 of the new strength cycle will start tomorrow - back squats for 5 reps. 


Reminder - This Wednesday 5:15a.m. only. No 9:00a.m. WOD


Hope that you get to enjoy this day with friends and family. Take a moment to reflect on how blessed we are to have the freedom that we have and remember that freedom is not free - many have given their life so that we can enjoy the rights that we have in this country. Don't take it for granted. I'm proud to be a citizen of the USA!


For love of country they accepted death.
-James A. Garfield (20th President of the United States)


BE STRONG!
Jay and Janice

Saturday May 26, 2012

CrossFit864


"Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger;”
-James 1:19


Saturday morning workout starts at 10:00a.m. and cookout following workout. Bring a side item. Call if you have any questions.


"Murph"


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


BE STRONG!
Jay and Janice

Friday May 25, 2012

CrossFit864


"Constantly Varied"....preparing you for the unexpected.


For God alone my soul waits in silence; from him comes my salvation.
² He alone is my rock and my salvation, my fortress; I shall not be greatly shaken.
-Psalm 62:1-2


“For every minute you are angry you lose sixty seconds of happiness.” 
-Ralph Waldo Emerson


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


Today's Workout 


Part 1 - Posted on the whiteboard


Part 2 - "Michael"


Complete 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. With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering 
Michael and remaining free.


BE STRONG!
Jay and Janice

Thursday May 24, 2012

CrossFit864


Though the Lord is great, he cares for the humble, but he keeps his distance from the proud.
-Psalm 138:6


Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.
-Norman Vincent Peale


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


Today's Workout


Part 1 - Posted on whiteboard (show up on time - everyone will start as a group)


Part 2 - "Jack"


AMRAP - 2O Minutes of:
115 Pound Push press, 10 reps
1.5 Pood Kettlebell Swing, 10 reps
24 Inch Box Jump, 10 reps


Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.


BE STRONG!
Jay and Janice

Wednesday May 23, 2012

CrossFit864




“Honor your father and your mother, so that you may live long in the land the Lord your God is giving you.
-Exodus 20:12


Let every man be respected as an individual and no man idolized. 
-Albert Einstein


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


Part 1 - Posted on whiteboard


Part 2 - "J.T."


21-15-9 Reps of:
Handstand Push-ups
Ring Dips
Push-ups (CF hand release)


In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan early this year.


“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” 
-Erin Taylor


Train Hard. Train Heavy. Train Smart


Post your time on CrossFit864 Facebook. Thanks to those of you that keep the page alive by posting each day. 


BE STRONG!
Jay and Janice

Tuesday May 22, 2012

CrossFit864


And he said, “With what can we compare the kingdom of God, or what parable shall we use for it? It is like a grain of mustard seed, which, when sown on the ground, is the smallest of all the seeds on earth, yet when it is sown it grows up and becomes larger than all the garden plants and puts out large branches, so that the birds of the air can make nests in its shade.”
-Mark 4:30-32


A faith is a necessity to a man. Woe to him who believes in nothing.
-Victor Hugo


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


Today's Workout - Starts promptly at the scheduled times above.


Part 1 Posted on the whiteboard. This is part of today's workout. Everyone complete part A as a group.


Part 2 - "Randy"
For time: 75 Pound Power Snatch, 75 Reps
Snatch (or ground to overhead if you are unable to snatch)
See video on CrossFit864 Facebook


Have a great day!


BE STRONG!
Jay and Janice

Monday May 21, 2012

CrossFit864


“May the God of endurance and encouragement grant you to live in such harmony with one another, in accord with Christ Jesus, that together you may with one voice glorify the God and Father of our Lord Jesus Christ.”
-Romans 15:5-6


You are not only responsible for what you say, but also for what you do not say.
-Martin Luther, 1483-1546 (Germany)


Today's Schedule - All workouts start promptly at the scheduled times: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. 
If you show up late please respect your fellow CrossFitters that showed up on time by waiting until the next workout starts. Help us maintain structure in the groups. Thank you very much!


Today's Workout


Part 1 - Posted on the board (starts as a group. This allows everyone to finish together and we can start part 2 on time.)


Part 2 - "RAHOI"
AMRAP - 12 minutes
24 Inch Box Jumps, 12 Reps
95 Pound Thruster, 6 Reps
Bar-facing Burpees, 6 Reps


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.


Post rounds completed today on CrossFit864 Facebook. 


Reminder - "Murph" on Saturday with a cookout following. Are you signed up on the board at the gym? If you are coming please sign up to bring a side item.


How's your nutrition looking? Remember 70% Kitchen, 30% Gym.


"And behold, I am with you always, to the end of the age.”
-Jesus, Matthew 28


Have a great day.


BE STRONG(er)
Jay and Janice

Sunday May 20, 2012

CrossFit864


Yoga at 4:00p.m. today. Come join us. Cost is $6.50 per person .


Have a great Sunday!


BE STRONG!
Jay and Janice

Saturday May 19, 2012

CrossFit864


“Do to others whatever you would like them to do to you. This is the essence of all that is taught in the law and the prophets.
-Matthew 7:12


No Saturday morning workout this week. 


Saturday WODs will be scheduled on a week to week basis so please sign up during the week and please show up if you sign up. Thanks!


This past week was a great week in the gym with a lot of PR's! .....We LOVE PR's ....PR's are good! Great job y'all.


Have a great weekend! Have fun!


BE STRONG!
Jay and Janice

Friday May 18, 2012

CrossFit864


Their minds are full of darkness; they wander far from the life God gives because they have closed their minds and hardened their hearts against him.  They have no sense of shame. They live for lustful pleasure and eagerly practice every kind of impurity. But that isn’t what you learned about Christ. Since you have heard about Jesus and have learned the truth that comes from him, throw off your old sinful nature and your former way of life, which is corrupted by lust and deception. Instead, let the Spirit renew your thoughts and attitudes. Put on your new nature, created to be like God—truly righteous and holy.
-Ephesians 4:18-24

“A forgiveness ought to be like a canceled note, torn in two and burned up, so that it can never be shown against the man. “  
-Henry Ward Beecher 



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


Part 1 - Posted on whiteboard


Part 2 - "Helen"


3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pull-ups


Beast Mode - For those of you that love the extra challenge.
Guys = 2 pood kbell / weighted vest
Girls = 1.5 pood kbell / weighted vest
No subs or modifications (no bands or jumping) pull-ups.


Train Hard - Train Heavy - Train Smart


Yoga at CF864 this Sunday (May 20) at 4:00p.m. $6.50 per person


"Murph" Memorial Day Weekend - Saturday May 26 at 10:00a.m. with a cookout at gym after the workout. We need a headcount...Sign up on the board if you are coming and let us know what side item you plan on bringing.


Have a great day!


BE STRONG!
Jay and Janice

Thursday May 17, 2012

CrossFit864


“The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.”
-Zephaniah 3:17


For of those to whom much is given, much is required.
-John F. Kennedy (1917-1963) Thirty-fifth President of USA


Do you take more than you give?


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


Today's Workout-


Part 1 - Posted on the whiteboard (starts as a group)


Part 2 - Strength - Deadlift 1-1-1-1-1


Part 3 - "Diane"


21-15-9 reps, for time:
Deadlift 225 pounds
Handstand Push-ups


FORM/FROM (Full Range of Motion) Do NOT be satisfied with just going through the motion of the movements...work on getting your form dialed in. Things get better when you take the time to do skill work. Work on you goat (movements that you stink at.) 


Are you coachable?


BE STRONG!
Jay and Janice

Wednesday May 16, 2012

CrossFit864


Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves, and their religion is worthless. Religion that God our Father accepts as pure and faultless is this: to look afterorphans and widows in their distress and to keep oneself from being polluted by the world.
-James 1:26-27


Things done well and with a care, exempt themselves from fear.
-William Shakespeare


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


Part 1- Posted on the whiteboard (starts on the clock as a group)


Part 2 - For time, complete 21-15-9 reps of:
SDHP (95/65) 
Push-up's (CF hand release)
Box Jumps (24/20)


I don't stop when I'm tired, I STOP WHEN I'M DONE!


BE STRONG!
Jay and Janice

Tuesday May 15, 2012

CrossFit864


“For you formed my inward parts; you knitted me together in my mother's womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.”
-Psalm 139:13-14


"An apology is the superglue of life. It can repair just about anything."
-Lynn Johnston


On this day in history - May 15, 1928
-Mickey Mouse premiered in his first cartoon, Plane Crazy


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


Part 1 - Posted on whiteboard (starts as a group)


Part 2 - For time, Complete 2 Rounds of:


"Eva"
Run 800 Meters
2 Pood KB Swing, 30 Reps
30 Pull-ups 


Without rest complete 2 Rounds of:


50 Mountain Climbers (straight count)
50 Sit-ups (unanchored)


BE STRONG!
Jay and Janice

Monday May 14, 2012

CrossFit864


“Charm is deceitful, and beauty is vain, but a woman who fears the LORD is to be praised.”
-Proverbs 31:30


"It takes a great deal of character strength to apologize quickly out of one's heart rather than out of pity. A person must possess himself and have a deep sense of security in fundamental principles and values in order to genuinely apologize." 
-Stephan Covey


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


Part 1
Posted on the whiteboard - starts together as a group at times posted above.


Part 2
Strength - Floor Press 1-1-1-1-1 


Work up to a 1 RM - Go for a PR! Strength is our primary focus today.


Strict reps on the floor press. 
Legit reps = legs fully extended and butt stays on the floor throughout the entire movement. Elbows must touch the floor on each rep. Cheat reps = No rep! If you are spotter call your partner out if the rep in no good.


Part 3
Conditioning - Complete 10 Rounds for time - AFAP


10 Push-ups (CF hand release)
10 T2B


BE STRONG!
Jay and Janice

Saturday May 12, 2012

CrossFit864


“Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”
-Ephesians 4:32


There will be a Saturday morning workout this week kicking off at 0830 sharp. Hope to see you there.


Have a great weekend!


BE STRONG!
Jay and Janice

Friday May 11, 2012

CrossFit864


Correcting Another Believer (Christian)
“If another believer sins against you, go privately and point out the offense. If the other person listens and confesses it, you have won that person back.”
-Matthew 18:15


A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.
-Christopher Reeve


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


Warm-ups start promptly each day at the scheduled times. 
Please arrive on time. 


Part 1 - Posted on whiteboard (starting as a group)


Part 2 - 3 RFT - AFAP:
Waiters Walk (switch arms at 50 meter mark and return)
15 Strict pull-ups
10 Ground to Shoulders (95/65)
15 Burpees
200 Meter Sprint 


RX'd = 
Load on waiters walk - AHAP (make the Kbell/Dbell weight challenging)
Pull-ups - Full extension at bottom / chin over bar each rep. No kip. 
Girls - no bands. Jumping pull-ups from low box.
Ground to Shoulders - Bar must touch the ground each rep. 


BE STRONG!
Jay and Janice

Thursday May 10, 2012

CrossFit864


Life in the Spirit 
“So now there is no condemnation for those who belong to Christ Jesus. And because you belong to him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”
-Roman 8:1-2


All right Mister, let me tell you what winning means... you're willing to go longer, work harder, give more than anyone else.
-Vince Lombardi


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


Today's WOD


Part 1 - Posted on Whiteboard (starts as a group at times posted above)


Part 2 - Deadlift 3-3-3-3-3


Part 3 - Complete the following for time - AFAP:

21 Deadlift

7 One arm Dbell/Kbell Press (7 each arm)

15 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
12 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
9 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)


Load on DL = 185/135

Load on press = AHAP (Strict press from the rack position)

Part 4 - Abdominal Strength
2 x 15 Back Extensions or Good Mornings / 50 (straight count) Flutter Kicks 
(alternate between the 2 exercises)


BE STRONG!
Jay and Janice