Wednesday August 1, 2012

CrossFit864


“But to all who believed him and accepted him, he gave the right to become children of God. They are reborn—not with a physical birth resulting from human passion or plan, but a birth that comes from God.” 
-John 1:12-13


"It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through."
-Zig Ziglar


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


Today's Workout - Warm-up starts promptly at times posted above


Reminder - August Dues (No later than August 1) 
Thank you!


Part 1 -  Posted on whiteboard For EVERYONE (This is NOT optional) Please don't show up and just stand around - get the run in and grab a piece of PVC and get started.


Part 2 - Complete as many rounds as possible in 15 Minutes:


5 Horizontal Body Row (ring row)
7 Back Extensions (GHD) (Scale = Supermans)
9 Weighted Sit-ups (base load on your strength level) 
Bear Crawl (one length - cone to cone)


Train Hard. Train Heavy. Train Smart. Have Fun


BE STRONG!
Jay and Janice

Tuesday July 31, 2012

CrossFit864


“You are the light of the world—like a city on a hilltop that cannot be hidden. In the same way, let your good deeds shine out for all to see, so that everyone will praise your heavenly Father.”
-Matthew 5:14,16


“Never feel self-pity, the most destructive emotion there is. How awful to be caught up in the terrible squirrel cage of self.” 
-Millicent Fenwick


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


Reminder - August Dues (by Wed. August 1) Thank you!


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


Part 1 - Posted on whiteboard


Part 2 - "G.I. Jane"


For time:


100 Burpee Pull-ups


Train Hard. Train Heavy. Train Smart


Excuses or Results - You can't have both. Your Choice!


BE STRONG!
Jay and Janice

Monday July 30, 2012

CrossFit864


When my heart was sad and I was angry, I was senseless and stupid. I acted like an animal toward you. But I am always with you; you have held my hand. You guide me with your advice, and later you will receive me in honor. I have no one in heaven but you; I want nothing on earth besides you. My body and my mind may become weak, but God is my strength. He is mine forever. Those who are far from God will die; you destroy those who are unfaithful. But I am close to God, and that is good. The Lord God is my protection. I will tell all that you have done.
-Psalm 73:21-28


Self-pity is our worst enemy and if we yield to it, we can never do anything wise in this world.

-Helen Keller


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


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


Reminder - August gym dues (by August 1) Thank you!


Part 1 - Posted on whiteboard (Skill Work - Overhead Squat)


Part 2 - Strength / Back Squat 3-3-3-3-3


Part 3 - Conditioning / Complete 3 Rounds - AFAP:
9 Lateral Hops over bar
15 Thrusters 
21 Push-ups (hand release)


Rx'd Load = 
95/65 on Thrusters (No rack used, from the ground)
Lateral Hops - over bar used for thrusters (over and back=1)


Remember - Rx'd is more than just the load. If you do not hit parallel on the thrusters (stopping short without reaching full depth) then you are not Rx'd. If you do not reach full extension at the top of the push-up (elbows locked out) and chest all the way to the deck then you are not Rx'd. Keep it LEGIT!


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


Train Hard. Train Heavy. Train Smart


CrossFit864 Kids Camp II starts today


BE STRONG!
Jay and Janice

Saturday July 28, 2012

CrossFit864

Follow Jesus' Example 
"We are surrounded by a great cloud of people whose lives tell us what faith means. So let us run the race that is before us and never give up. We should remove from our lives anything that would get in the way and the sin that so easily holds us back.”
-Hebrews 12:1


“In three words I can sum up everything I've learned about life: it goes on.” 
-Robert Frost

Saturday morning workout - kicks off at 8:30 sharp


BE STRONG!
Jay and Janice

Friday July 27, 2012

CrossFit864


You were running the race so well. Who has held you back from following the truth? It certainly isn’t God, for he is the one who called you to freedom. This false teaching is like a little yeast that spreads through the whole batch of dough! I am trusting the Lord to keep you from believing false teachings. God will judge that person, whoever he is, who has been confusing you.
-Galatians 5:7-10


The family is the first essential cell of human society.
-Pope John XXIII

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


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


Reminder - August Dues (by August 1) Thank you!


Part 1 - Posted on whiteboard


Part 2 - Complete the following:


Tabata Squats (8 x 20/10)


1 x AFAP:


400 Meter Run
50 AbMat Sit-ups (unanchored)
25 Burpees
400 Meter Run
50 AbMat Sit-ups (unanchored)
25 Burpees

Train Hard. Train Heavy. Train Smart (listen to your body)


Post WOD - Hydrate / Stretch / Mobility / Refuel (Eat!)


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Thursday July 26, 2012

CrossFit864


Lord, your love fills the earth. Teach me your demands
-Psalm 119:64


We're in greater danger today than we were the day after Pearl Harbor. Our military is absolutely incapable of defending this country.
-Ronald Reagan


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


Today's Workout  - Week 1 of new strength cycle. Strength is our primary focus today. Work up to a new 5RM PR.


Part 1 - Posted on the whiteboard


Part 2 - Strength / Press 5-5-5-5-5


Part 3 - Conditioning / Complete 5 Rounds of:
2 Push Press
2 Strict Pull-ups
2 Push Press
4 Strict Pull-ups
2 Push Press
6 Strict Pull-ups


Rx'd Load on bar = Today's heaviest 5 rep weight on strict press (strength)


Only he who can say, 'The Lord is the strength of my life' can say, 'Of whom shall I be afraid?' 
-Alexander MacLaren


Check us out at CrossFit864 on Facebook


CF864 News


Yard Sale - Saturday August 4 starting at 7:30a.m. at gym. 
BYOT (bring your own table) and come join us.


CrossFit864 Kids Camp II - July 30-August 2 Get registered by this Friday.


August Gym Dues - reminder by August 1st. Thank you!


It has been a great week so far in the gym! Proud of all of you that work hard and push through the workout day after day. You guys do an awesome job of motivating and pushing each other!


Take a minute today to share a word of encouragement with someone around you.  


BE STRONG!

Jay and Janice

Wednesday July 25, 2012

CrossFit864

Praise the Lord!
Happy are those who respect the Lord, who want what he commands.
Their descendants will be powerful in the land; the children of honest people will be blessed. Their houses will be full of wealth and riches, and their goodness will continue forever. A light shines in the dark for honest people, for those who are merciful and kind and good. It is good to be merciful and generous. Those who are fair in their business will never be defeated. Good people will always be remembered. They won't be afraid of bad news; their hearts are steady because they trust the Lord. They are confident and will not be afraid.
-Psalm 112:1-8


Confidence is contagious. So is lack of confidence.
-Vince Lombardi


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


Today's Workout: 
Part 1 Posted on whiteboard. 
Skill Work = TGU (continue to work on form/strength)
Glad to see some of you doing the skill work. You will see these soon.
Remember that Proper "FORM & FROM" (full range of motion) are as important as weight when doing WOD's Rx'd. If you are not getting full ROM in the movement then you are NOT Rx'd! Don't cheat yourself on form just to be the fastest on the whiteboard.


Part 2 - AMRAP (as many rounds as possible) - 15 minutes


10 DU's (scaled sub = x 3 singles)
10 Wall Balls (10'/8')
5 K2E (knees to elbows)
100 Meter OH Carry - AHAP (for load) Please do not slam (drop) weight on concrete/asphalt. Thank you!


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


Check us out at CrossFit864 on Facebook


Have a great day!


BE STRONG!
Jay and Janice

Tuesday July 24, 2012

CrossFit864


"No Excuses"


“but Jesus said, "Let the little children come to me. Don't stop them, because the kingdom of heaven belongs to people who are like these children.” 
-Matthew 19:14

God's means of delivering us from sin is not by making us stronger and stronger, but by making us weaker and weaker. That is surely rather a peculiar way of victory, you say; but it is the divine way. God sets us free from the dominion of sin, not by strengthening our old man but by crucifying him; not by helping him to do anything, but by removing him from the scene of action.
-Watchman Nee


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


Today's Workout start promptly at the scheduled times above.


Part 1 - Posted on whiteboard.
Skill work - TGU (Turkish Get ups) Don't ignore the skill work because they will show up in a WOD soon. Work 10 (5 each side) into Part 1 for the next few days. See video posted on CrossFit864 Facebook.


Part 2 - Rx'd = Complete 3 RFT:
7 One Arm Floor Press (7 ea. side w/ Kbell or Dbell) AHAP
14 Strict Pull-ups (dead hang - no kip)
21 Hollow Rocks 
Run 600 Meters (go to 200 and back then back to 100 and back)


Post load/time on CrossFit864 Facebook


Train Hard. Train Heavy. Train Fast. Train Smart


Last week to register for CrossFit864 Kids Camp II


“The difference between commitment and involvement can be seen in a Ham and Egg breakfast, the chicken was involved…the pig was committed.”
-Unknown


BE STRONG!
Jay and Janice

Monday July 23, 2012

CrossFit864


“Then Jesus asked them, "And who do you say I am?" Simon Peter answered, "You are the Christ, the Son of the living God.”
-Matthew 16:15-16


Trying to do the Lord's work in your own strength is the most confusing, exhausting, and tedious of all work. But when you are filled with the Holy Spirit, then the ministry of Jesus just flows out of you.
-Corrie Ten Boom


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


New strength cycle starts this week.


Today's Workout - Start promptly at scheduled times above. Please be on time for the workout that you plan on getting in. Thank you.


Part 1 - Posted on whiteboard


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


Part 3 - Conditioning / For Time - Complete AFAP:


150 Kettlebell Swings (32kg./16kg.)


When you can no longer complete swings with perfect form - stop and complete a 15 step walking lunge. After completing the lunges return to swings until you reach failure again. Continue cycle until you reach 150 swings. Post time and number of penalties.


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice

Saturday July 21, 2012

CrossFit864


“But if we live in the light, as God is in the light, we can share fellowship with each other. Then the blood of Jesus, God's Son, cleanses us from every sin.”
-1 John 1:7


“There's no scarcity of opportunity to make a living at what you love. There is only a scarcity of resolve to make it happen.”
-Wayne Dyer


Saturday Morning Workout - Starts promptly at 8:30a.m.


BE STRONG!
Jay and Janice

Friday July 20, 2012

CrossFit864


“So don't worry, because I am with you. Don't be afraid, because I am your God. I will make you strong and will help you; I will support you with my right hand that saves you.”
-Isaiah 41:10


"The more difficult the victory, the greater the happiness in winning."
-Pele, former pro soccer player

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


Today's Workout 
Part 1 - Posted on whiteboard (starts promptly at times posted above) Please show up on time for the WOD that you plan on getting in. Thanks!


Part 2 - Complete the following for load and time:


2x


20 Rep Back Squat (Load = AHAP)
800 Meter Run
50 Unanchored Sit-ups
200 Meter Farmers Walk (Load = AHAP)


Goal - 
All 20 reps on the squat unbroken (without racking the bar.) Each time you rack the bar count a 5 Burpee Penalty.


Farmers Walk completed without putting the weight down. Each time the weight touches the ground count a 5 Burpee Penalty. 


All penalty reps to be completed at the end of the WOD. Your time does not stop until all penalty reps are completed.


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


Keep it LEGIT! 
If you will cheat on as little as one rep, one second or one round during your CrossFit workout then you will cheat on anything! Cheaters are always losers!


Train Hard. Train Heavy. Train Smart


Post your time and load on CrossFit864 Facebook


BE STRONG!
Jay and Janice

Thursday July 19, 2012

CrossFit864


“When I learned that your laws are fair, I praised you with an honest heart.”
-Psalm 119:7


Faith and obedience are bound up in the same bundle. He that obeys God trusts God; and he that trusts God obeys God. He that is without faith is without works; and he that is without works is without faith.
-Charles H. Spurgeon


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 
(include skill work - hollow rocks, double-unders)


Part 2 - Chipper


Complete the following for time:
(in the following order)


60 Push-ups (hand release)
50 K2E (knees to elbows) 
40 SDHP (with Kettlebell 32kg/24kg)
30 Ball Slams
20 Box Jumps (24/20)
10 Atlas Stone - Ground to Shoulder (alternate sides) AHAP


Goal = as many unbroken reps as possible on each exercise.


Train Hard. Train Heavy. Train Smart


Check us out at CrossFit864 Facebook


Hope that your week is going well.....


BE STRONG!
Jay and Janice

Wednesday July 18, 2012

CrossFit864


“I am not ashamed of the Good News, because it is the power God uses to save everyone who believes—to save the Jews first, and then to save non-Jews.”
-Romans 1:16


“If you're betrayed, release disappointment at once.
By that way, the bitterness has no time to take root.” 
-Toba Beta


Are you eating a junk filled diet hoping that the WOD is going to take care of it? It's NOT! Remember.....


70% Diet, 30% Gym


Don't try to justify the junk! (too busy, in a hurry, been out of my normal routine, love the junk and can't live without it!....whatever reason (excuse) you might use.) 
Dedication = Results!


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


Today's Workout


Part 1 - Posted on whiteboard


Part 2  


WOD# 1 Complete as many rounds as possible in 7 minutes:
-5 Burpees
-10 Hollow Rocks


Rest 1 minute


WOD# 2 Complete as many rounds as possible in 7 minutes:
-5 One arm Kbell/Dbell Swings (5L / 5R)
-10 Step Weighted Walking Lunge 
(Keep Kbell/Dbell locked out OH - Alternate arms every 5 steps)


Check out demo videos posted on CrossFit864 Facebook


Train Hard. Train Heavy. Train Smart (listen to your body)


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Tuesday July 17, 2012

CrossFit864


“All of God lives fully in Christ (even when Christ was on earth), and you have a full and true life in Christ, who is ruler over all rulers and powers.”
-Colossians 2:9-10


A sarcastic person has a superiority complex that can be cured only by the honesty of humility.
-Lawrence G. Lovasik


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 board. Include your skill work. Do you need to work on the rings? Double unders? Squat depth?


Part 2 - "Lynne"


5 rounds for max reps. There is NO time component to this WOD

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• Pull-ups

Post number of reps completed for each round


Rx'd = (There is no half Rx'd. It's Rx'd or Scaled)
Always have a spotter on the bench. Movement standards apply for both exercises. On the bench - No bouncing, Bar must touch your chest, Full extension (arms/elbows fully locked out on each rep), Butt MUST stay on the bench on all reps! Full lockout before racking the bar (don't throw the bar back in the rack)
On the Pull-ups chin must be OVER the bar on each rep. Full extension at the bottom of the rep (NO bent elbows at the bottom....this = half rep!) Any grip is acceptable for this workout. Kipping, butterfly or dead hang is acceptable.


Max Reps = Bench until you have to rack the bar. Pull-ups until you come off the bar. 


Train Hard. Train Hard. Train Smart


Post load and reps completed on CrossFit864 Facebook


"Nobody can be so amusingly arrogant as a young man who has just discovered an old idea and thinks it is his own."
-Sidney J. Harris (1917-1986)


BE STRONG!
Jay and Janice

Monday July 16, 2012

CrossFit864


“So put out of your life every evil thing and every kind of wrong. Then in gentleness accept God's teaching that is planted in your hearts, which can save you.”
-James 1:21


God can never entrust His Kingdom to anyone who has not been broken of pride, for pride is the armor of darkness itself. 
-Francis Frangipane


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


Today's Workout


Part 1 - Posted at gym (include daily your skill work)


Part 2 - "Elizabeth" 21-15-9 reps of:
Clean, 135 pounds
Ring Dips


Scale/Modify based on your strength/skill level


Train Hard. Train Heavy. Train Smart


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Saturday July 14, 2012

CrossFit864


“So God raised him to the highest place. God made his name greater than every other name so that every knee will bow to the name of Jesus— everyone in heaven, on earth, and under the earth. And everyone will confess that Jesus Christ is Lord and bring glory to God the Father.” 
-Philippians 2:9-11


He who angers you conquers you. 
-Elizabeth Kenny


No Saturday morning workout this week. Have a great weekend!


Check out the CrossFit Games going on this weekend (link posted on CrossFit864 Facebook.)


This week ended a great strength cycle of deadlift and floor press with a lot of 1RM (one rep max) PR's (personal records) in the gym. It's awesome to see so many of you pushing it to the next level and encouraging each other to do the same. Be proud of your hard work and dedication!


Look forward to seeing you on Monday!


BE STRONG!
Jay and Janice

Friday July 13, 2012

CrossFit864


“Jesus answered, "It is written in the Scriptures, 'A person lives not on bread alone, but by everything God says.”
-Matthew 4:4


All I have seen teaches me to trust the creator for all I have not seen.
-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 whiteboard


Part 2 - For time:
Bottom to Bottom Tabata Air Squats (20/10) 10 at bottom
Run 1 Mile
30 Strict Pull-ups (dead hang)
Time ends when last pull-up is completed.


FORM / FROM (Full Range of Motion)


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


It's been a great week at CF864 with a lot of PR's on 1RM Deadlift and Floor Press. Proud of you! Way to push yourself to the next level.


Check out the 2012 CrossFit Games going on in Cali this weekend.


Have a great weekend! Have Fun!

BE STRONG!
Jay and Janice

Thursday July 12, 2012

CrossFit864


“Oh, Lord God, you made the skies and the earth with your very great power. There is nothing too hard for you to do.”
-Jeremiah 32:17


Happiness is an attitude. We either make ourselves miserable, or happy and strong. The amount of work is the same.  
-Francesca Reigler


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


If you are interested in CrossFit864 Kids Camp 2 (July 30 - August2) please let us know.


Today's Workout 
Part 1 - Posted on whiteboard. Add in your skill work.


Part 2 - Strength 
Floor Press 1-1-1-1-1 (Set a new 1RM PR)


Part 3 - 4 Rounds of "Jack"
10 Push press (115/85)
10 Kettlebell swings (24kg./16kg.)
10 Box jumps (24/20)


Train Hard. Train Heavy. Train Smart (listen to your body)


70% Diet, 30% Gym = 100% Dedication


"All blame is a waste of time. No matter how much fault you find with another, and regardless of how much you blame him, it will not change you. The only thing blame does is to keep the focus off you when you are looking for external reasons to explain your unhappiness or frustration. You may succeed in making another feel guilty about something by blaming him, but you won't succeed in changing whatever it is about you that is making you unhappy."
Dr. Wayne Dyer


BE STRONG!
Jay and Janice

Wednesday July 11, 2012

CrossFit864


Do not be bitter or angry or mad. Never shout angrily or say things to hurt others. Never do anything evil. Be kind and loving to each other, and forgive each other just as God forgave you in Christ.
-Ephesians 4:31-32


You can't climb up to the second floor without a ladder. When you set your aim too high and don't fulfill it, then your enthusiasm turns to bitterness. Try for a goal that's reasonable, and then gradually raise it.
-Emil Zatopek


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


Today's Workout 


Part 1 - Posted on whiteboard


Part 2 - Complete 3 Rounds for time:
15 Wall Ball Shots (10' / 8')  
20 GHD Sit-ups (or 40 AbMat Sit-ups)
30 Double Unders (Scaled = x 3 singles)


Form - Form - Form!


Post your time on CrossFit864 Facebook


BE STRONG!
Jay and Janice

Tuesday July 10, 2012

CrossFit864

But I say, if you are even angry with someone, you are subject to judgment! If you call someone an idiot, you are in danger of being brought before the court. And if you curse someone, you are in danger of the fires of hell. “So if you are presenting a sacrifice at the altar in the Temple and you suddenly remember that someone has something against you, leave your sacrifice there at the altar. Go and be reconciled to that person. Then come and offer your sacrifice to God.

-Matthew 5:22-24


“Not forgiving is like drinking rat poison and then waiting for the rat to die.” 
-Anne Lamott


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


Reminder - July Dues (by July 1) Thank you!


Today's Workout


Part 1 - Posted on whiteboard


Part 2 - For time: 75 Curtis P's

Rx'd Load = 95/65


1 Curtis P =
-Clean
-Lunge Left
-Lunge Right
-Push Press
Repeat 74 times


Scale load/volume based on your fitness level. 


See demo video posted on CrossFit864 Facebook


Train Hard. Train Heavy. Train Smart


Have a great day! 


BE STRONG!
Jay and Janice

Monday July 9, 2012

CrossFit864


“If you forgive those who sin against you, your heavenly Father will forgive you. But if you refuse to forgive others, your Father will not forgive your sins.
-Matthew 6:14-15


The weak can never forgive. Forgiveness is the attribute of the strong.


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


Today's Workout:


Part 1 - Posted on whiteboard. Starts promptly at times above.


Part 2 - Strength 
Deadlift 1-1-1-1-1 (work up to a 1 RM. Set a new PR today)


Part 3 - Conditioning
5 Rounds
2 Minute AMRAP (Max Reps) of:
1 Minute - Push ups (CF Hand release)
1 Minute - T2B 
Rest 1 Minute between rounds
Post reps for each exercise / each round


Why Deadlift? To us asking that is akin to asking Why Breathe? The Deadlift is one of the most ancient, fundamental and just flat out alpha lifts out there. In no other lift do you raise hundreds of pounds of weight off the ground with your bare hands. There’s really something magical about the Deadlift. You just don’t feel the same amount of confidence and joy doing Squats or Bench Pressing as you do while Deadlifting. There’s a reason so many people look forward to Deadlift day.
-The Deadlift 


Train Hard. Train Heavy. Train Smart


Check us out at CrossFit864 on Facebook


Looking forward to a great week of getting stronger and having fun!

BE STRONG!
Jay and Janice