Friday June 29, 2012

CROSSFIT864


“The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.”
2 Peter 3:9


All things come to him who waits – provided he knows what he is waiting for. 
-Woodrow T. Wilson


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


Reminder - July dues (by Monday July 2nd) Thank you!


HYDRATE! We can't emphasize this enough during these hot days. It might be a shock but sweet tea and Coke do not keep you hydrated. You can't stay hydrated if your total H2O intake for the day is sipping on a 12 ounce bottle of water during your workout. Train smart! 


Today's Workout
Part 1 - Posted at gym


Part 2 - Complete the following for time (Go hard!)


3 Rounds of:
10 Ground to Overhead (95/65)
100 Meter Sprint (50 meter mark and back)


Rest exactly 5 Minutes then -


3 Rounds of:
10 C2B Pull-ups (palms facing forward)
100 Meter Sprint (50 meter mark and back)


Yes, I know it's hot...suck it up!
-Gunny


Post WOD - Hydrate, Stretch, Mobility Work


Train Hard. Train Heavy. Train Smart


Check us out at CrossFit864 on Facebook


Reminder - CF864 will be closed July 4


Have a great weekend!


BE STRONG!
Jay and Janice

Thursday June 28, 2012

CrossFit864


“For whoever wishes to save his life will lose it; but whoever loses his life for My sake will find it.”
-Matthew 16:25


Don't matter how much money you got, there's only two kinds of people: there's saved people and there's lost people.
-Bob Dylan


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 - Week 1 of strength cycle
Floor Press 5-5-5-5-5


Movement Standards on Floor Press: No Exceptions if RX'd
-Butt MUST stay on the floor during entire rep 
-Legs fully extended
-Elbows must touch the floor at the bottom of the rep
-Arm fully extended/locked out at the top of the rep
-No Rep if you fail to meet any of these movement standards


Safety:
-Lifter make sure that you have a spotter
-Spotter make sure that you are paying attention
-Do not touch the bar unless it stops moving or the lifter indicates that he or she wants to you to help them rack the bar.


Part 3 - Conditioning - For time
100 Kettlebell Swings (32kg./24kg.) 


Rx'd = American swings 
Goal on swings - complete AFAP in as few sets as possible. Post the number of times that you stop your swing and count a penalty for each time. 5 burpee penalty for each break. Penalty to be done after all swings are complete.


Part 4 - Abdominal Strength
50 Knees to elbows - in as few sets as possible.
Sub - if you are unable to complete knees to elbows do 100 AbMat sit-ups.


Train Hard. Train Heavy. Train Fast. Train Smart


Have a great day!


BE STRONG!
Jay and Janice

Wednesday June 27, 2012

CrossFit864


Be on the alert, stand firm in the faith, act like men, be strong. Let all that you do be done in love.
-1 Corinthians 16:13


Here's what I tell anybody and this is what I believe. The greatest gift we have is the gift of life. We understand that. That comes from our Creator. We're given a body. Now you may not like it, but you can maximize that body the best it can be maximized.
-Mike Ditka


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


Today's Workout - Part 1 Posted on whiteboard


Part 2 - Complete the following AFAP:


200 Single unders


30-20-10 Reps of:
SDHP (95/65)
Wall Ball Shots 
Hollow Rock


200 Single unders


Train Hard. Train Heavy. Train Fast. Train Smart


Post your WOD on CrossFit864 Facebook


BE STRONG!
Jay and Janice

Tuesday June 26, 2012

CrossFit864

I keep trying to reach the goal and get the prize for which God called me through Christ to the life above. All of us who are spiritually mature should think this way, too. And if there are things you do not agree with, God will make them clear to you.
-Philippians 3:14-15


Be courteous to all, but intimate with few, and let those few be well tried before you give them your confidence.
-George Washington


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
Tire Flip
Farmers Walk
Sled 


BE STRONG!
Jay and Janice

Monday June 25, 2012

CrossFit864


“But the Lord is faithful, and He will strengthen and protect you from the evil one.”
-2 Thessalonians 3:3


I can't complain, but sometimes I still do.
-Joe Walsh


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


Week 1 of new strength cycle starts today


Today's Workout
Part 1 - Posted on whiteboard


Part 2 - Strength 
Deadlift 5-5-5-5-5


Part 3 - Conditioning 
5 Minute Deadlift Challenge WOD


3 X 30 Step Weighted Walking Lunge (NTF - not for time) 
Rest as needed between rounds.


Benefits of Strength Training

While aerobic activity primarily benefits your heart and circulatory system, strength training does this and so much more. Strength training will add lean body mass (muscle and bone) while improving your heart and circulatory system. The more lean body mass you have, the more calories you burn every minute of every day for the rest of your life. 3 lbs of new muscle tissue burns more fat daily than a 1 mile run!
From: Living Strong

Do not be afraid of heavy strength training! There are numerous benefits to regular strength training and It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them: arthritis, diabetes, osteoporosis, obesity, back pain, depression.

"strong is the new skinny"


There is no such thing as “firming and toning.” There is only stronger and weaker.
-Rip


CrossFit864 Kids Camp starts this week. 
Monday - Thursday (10-12)


Have a great day! Who can you encourage today?


BE STRONG!
Jay and Janice

Saturday June 23, 2012

CrossFit864


“Yet those who wait for the LORD Will gain new strength; They will mount up with wings like eagles, They will run and not get tired, They will walk and not become weary.”
-Isaiah 40:31


No Saturday morning WOD


Have a great weekend....Be Safe!


BE STRONG!
Jay and Janice

Friday June 22, 2012

CrossFit864


Security of the One Who Trusts in the LORD. 
“He who dwells in the shelter of the Most High Will abide in the shadow of the Almighty.”
-Psalm 91:1


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


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


Today's Workout - Part 1 Posted on whiteboard


Part 2 - Complete 3 Rounds - AFAP


Run 400 Meters
12 Ground to Shoulders (95/65)
21 Strict Pull-ups (dead hang)


Goal = all unbroken reps. 
Move fast on the ground to overhead.
If you do not have chin over the bar and do not reach full extension (no bent elbows) at the bottom of the pull-up - post your time under scaled. Half reps are not RX'd! Looking for quality reps.


Train Hard. Train Heavy. Train Fast. Train Smart


Post your time on CrossFit864 Facebook


How's your nutrition looking this week? Junk? ....That's what your results are going to look like. 
Remember 70% Kitchen, 30% Gym.


Check out the new CF864 tees at the gym. Grab your favorite color before someone else does. 


Have a great Friday!


BE STRONG!
Jay and Janice

Thursday June 21, 2012

CrossFit864


For what shall it profit a man, if he shall gain the whole world, and lose his own soul?
-Mark 8:36 (KJV)


Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.
-Albert Einstein


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 and starts promptly at times above! 


Part 2 - 3 Rounds of:
Burpees
Box Jumps (24/20)
Thruster (75/45)
Toes to Bar
SDHP with Kbell (24kg./16kg.)


In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately. One point is given for each rep. 


Full Range of Motion - Only count LEGIT reps.


Do the best that you can do with what you have where you are.


Have a great day guys and take a moment to encourage someone with a positive word. Who knows.....you might just be the one that needs encouragement tomorrow.


BE STRONG!
Jay and Janice

Wednesday June 20, 2012

CrossFit864


“Husbands, love your wives, just as Christ also loved the church and gave Himself up for her, so that He might sanctify her, having cleansed her by the washing of water with the word,”
-Ephesians 5:25-26


Those who do not remember the past are condemned to repeat it.
-George Santayana


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


Today's Workout


Part 1 - Posted on whiteboard


Part 2 - For rounds/reps 


Complete as many rounds as possible in 5 minutes
5 Lateral Hops (5 each side)
5 Weighted Step-ups (5 each leg)
(Weight held at chest) (Challenge - weight overhead)


Rest 2.5 minutes


Complete as many rounds as possible in 5 minutes
5 DU's (15 singles)
10 Weighted Sit-ups (unanchored)


Train Hard. Train Fast. Train Smart


How's your skill work/mobility work going this week? Getting better at the things that you stink at? 


Yoga - Thursday at 7:15p.m. (Ashley Hibbitts) $6.50


Have a great day!


BE STRONG!
Jay and Janice

Tuesday June 19, 2012

CrossFit864


“Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”
-Ephesians 6:4


"Spirit has fifty time the strength and staying-power of brawn and muscle."
-Mark Twain


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


Today's Workout - starts promptly at times above. If you show up after Part 1 has started wait until the next scheduled group starts.

Part 1 - Posted on whiteboard
Work on your weakness (your goat) - you will not conquer your weakness if you ignore it. Spend a little time getting better today.


Part 2 - Complete 6 Rounds - AFAP
2 Push Press (for load - select a challenging weight)
6 KBell Swings (32kg./24kg.)
12 Air Squats (Deep) - Focus on the quality of your reps.
50 Meter Sprint 
(sprint to 50 meter mark and walk back to start for recovery)


If you select a light weight (one that is not challenging) then you will not get the full benefits of this workout.


Part 3 - Abdominal Strength
3 x 20 Hollow Rock (unbroken)
30 Second plank hold between each 20 hollow rocks


Train Hard. Train Heavy. Train Smart. Have Fun!


Post your workout on CrossFit864 Facebook


Yoga - this Thursday with Ashley Hibbitts at 7:15p.m. $6.50 


Last week to get signed up for CrossFit864 Kid's Camp.


BE STRONG!
Jay and Janice

Monday June 18, 2012

CrossFit864


“Sing to God, sing praises to His name; Lift up a song for Him who rides through the deserts, Whose name is the LORD, and exult before Him. A father of the fatherless and a judge for the widows, Is God in His holy habitation.”
-Psalm 68:4-5


“Sometimes the questions are complicated and the answers are simple.” 
-Dr. Seuss


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


Today's Workout
Part 1 - Posted on whiteboard


Part 2 - Complete as many rounds as possible in 20 minutes:
9 Deadlifts (185/95)
12 Push-ups (hand release)
15 Box Jumps (24/20)


Full Range of Motion on all reps.


Train Hard. Train Heavy. Train Smart


Post rounds completed on CrossFit864 Facebook


Yoga - this Thursday 7:15p.m. at gym after last WOD. $6.50 per person


Hope your week is off to a great start!


Thanks...


BE STRONG!
Jay and Janice

Saturday June 16, 2012

Saturday WOD 8:30 a.m.

Friday June 15, 2012

CrossFit864


“But our citizenship is in heaven, and from it we await a Savior, the Lord Jesus Christ,”
-Philippians 3:20


One person with a belief is equal to a force of ninety-nine who have only interests.
-Peter Marshall


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


Today's Workout 
Part 1 - Posted on whiteboard


Part 2 - Run 5k


Train Hard. Train Fast. Train Smart


Constantly Varied to prepare you for the unexpected.
-CrossFit864


Post your time on CrossFit 864 Facebook


BE STRONG!
Jay and Janice

Thursday June 14, 2012

CrossFit864


“If you then, who are evil, know how to give good gifts to your children, how much more will the heavenly Father give the Holy Spirit to those who ask him!”
-Luke 11:13


You only keep what you give away. 
-R. E. Phillips


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


Today's Workout
Part 1 - On whiteboard (starts promptly at times above)


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


Part 3 - Conditioning 
Complete as many rounds as possible in 15 minutes:
7 Strict Pull-ups (dead hang)
7 Push Press (load = 50% of today's 1 RM)
7 Double-unders (or 21 singles)


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice

Tuesday June 12, 2012

CrossFit864


“Be still, and know that I am God. I will be exalted among the nations, I will be exalted in the earth!”
-Psalm 46:10


When you come to a roadblock, take a detour.
-Barbara Bush


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


Part 1 - Posted on whiteboard


Part 2 - Complete as many rounds as possible in 20 minutes:
5 Power Cleans (135/85)
2 Rounds of Cindy


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice

Monday June 11, 2012

CrossFit864


“bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive.”
-Colossians 3:13


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


Today's Schedule: 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 1-1-1-1-1


Part 3 - Conditioning
For time - Complete 21-15-9 reps of:
Front Squat (95/65)
Push-ups (hand release)
K2E


Hope your weekend was a good one! 


"The life that I touch for good or ill will touch another life, and that in turn another, until who knows where the trembling stops or in what far place my touch will be felt."
-Frederick Buechner


BE STRONG!
Jay and Janice

Saturday June 9, 2012

CrossFit864


No Saturday WOD this week.


Have a great weekend!

Friday June 8, 2012

CrossFit864


“Before the mountains were brought forth, or ever you had formed the earth and the world, from everlasting to everlasting you are God. For a thousand years in your sight are but as yesterday when it is past, or as a watch in the night.”
-Psalm 90:2,4


Wisdom is the reward you get for a lifetime of listening when you'd have preferred to talk.
-Doug Larson


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


Today's Workout
Part 1 - Posted on whiteboard


Part 2 - Complete 21-15-9 reps of:
Thrusters (95/65)
Ring Push-ups


Have a great weekend!


BE STRONG!
Jay and Janice

Thursday June 7, 2012

CrossFit864


“so that Christ may dwell in your hearts through faith—that you, being rooted and grounded in love, may have strength to comprehend with all the saints what is the breadth and length and height and depth, and to know the love of Christ that surpasses knowledge, that you may be filled with all the fullness of God.”
-Ephesians 3:17-19


Always take hold of things by the smooth handle.
-Thomas Jefferson


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 at times above


Part 2 - Strength
Press 3-3-3-3-3


Part 3 - Conditioning
Complete 3 Rounds - AFAP:
12 Strict Pull-ups (dead hang)
21 Box Jumps (24/20)
Run 400 Meters


Movement Standards for today's workout:
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 bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.


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.

Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice

Wednesday June 6, 2012

CrossFit864


“Therefore encourage one another and build one another up, just as you are doing.”
-1 Thessalonians 5:11


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.


Reminder - Junes Dues (Due by June 1) Thank you!


Today's Workout


Part 1 - Posted on whiteboard


Part 2- Complete the following - AFAP
10-1 Reps of:
K2E (knees to elbows)
Ball Slams
KBS (kettlebell swings) 1.5 pood/1 pood


Post your time on CrossFit864 Facebook


Train Hard. Train Heavy. Train Smart


Hope that you are having a great week!


Share an encouraging word with someone today.


Happiness is not a goal; it is a by-product.
-Eleanor Roosevelt


BE STRONG!
Jay and Janice

Tuesday June 5, 2012

CrossFit864


“Yours, O LORD, is the greatness and the power and the glory and the victory and the majesty, for all that is in the heavens and in the earth is yours. Yours is the kingdom, O LORD, and you are exalted as head above all.”
-1 Chronicles 29:11


“Sometimes the questions are complicated and the answers are simple.”
-Dr. Seuss


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


Reminder - June Dues (DUE BY June 1) Thanks!


Today's WOD


Part 1 - Posted on whiteboard (starts promptly at the times above)


Part 2 - Complete as many rounds as possible in 20 minutes


3 Power Cleans (For Load - AHAP) post load with time
5 Burpees
7 AbMat Sit-ups (Unanchored)


Train Hard. Train Heavy. Train Smart


70% Kitchen 30% Gym = Results


Post Rounds / Load on CrossFit864 Facebook


BE STRONG!
Jay and Janice