Saturday September 1, 2012

CrossFit864

“Come, let us worship and bow down. Let us kneel before the LORD our maker, for he is our God. We are the people he watches over, the flock under his care. If only you would listen to his voice today!”
-Psalm 95:6-7

“To be wronged is nothing, unless you continue to remember it.” 
-Confucius

Reminder - September Dues (By September 1)
Thank You!

Saturday morning WOD at 0830

Yoga at 0930 

Monday Labor Day - 10:00a.m. (only WOD)

How's your nutrition looking this week?
Remember....YOU CAN’T OUT TRAIN A BAD DIET!

Hope to see you Saturday morning!
Get your Saturday kicked off at CF864

BE STRONG!
Jay and Janice

Friday August 31, 2012

CrossFit864

And as you wish that others would do to you, do so to them.
-Luke 6:31

The man who carries a grudge through life is so overloaded that he hasn't room for anything else.
-Eastern Utah Advocate (April 11, 1907)

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

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

Today's Workout - Arrive in time to start Part 1 at the scheduled times above.

21-15-9 reps for time:
-Front Squat (95/65)
-Burpee 
-Pull-up

Rx'd
Remember that Rx'd is more than just using a prescribed weight. Form and Full Range of Motion on all rep.

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

BE STRONG!
Jay and Janice

Thursday August 30, 2012

CrossFit864

Even if that person wrongs you seven times a day and each time turns again and asks forgiveness, you must forgive.”
-Luke 17:4

He who cannot forgive breaks the bridge over which he himself must pass.
-George Herbert

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

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

Part 1 - Starts at times posted above

Part 2 - Strength / Floor Press - work up to a 3 RM

Part 3 - Conditioning / 18 Minutes
40 Push-ups (hand release)
20 T2B

30 Push-ups (hand release)
15 T2B

20 Push-ups (hand release)
10 T2B

When finished above - In the remaining time complete as many KBS as possible. The number of reps completed at the end of 18 minutes is your score. 
Load = 24kg./16kg.

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

Train Hard. Train Heavy. Train Smart

Yoga at CF864 on Saturday September 1 at 9:30a.m. $6.50 per person. Get signed up on the board in the gym. You do not have to be a CF864 member to join us for Yoga.

See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone.
-1 Thessalonians 5:15 

Stronger than Yesterday!

BE STRONG!
Jay and Janice

Wednesday August 29, 2012

CrossFit864

“Jesus told them, “This is the only work God wants from you: Believe in the one he has sent.”
-John 6:29

No man is more cheated than the selfish man.
-Henry Ward Beecher

If someone has enough money to live well and sees a brother or sister in need but shows no compassion—how can God’s love be in that person?
-1 John 3:17

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

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

Complete the following for time:

4 Total rounds of work - 

Odd Rounds - 1, 3
20 Abmat Sit-ups (unanchored)
20 Wall Balls (10'/8')
20 DU's (x 3 Singles)

Even Rounds - 2, 4
10 GHD Sit-ups
10 Push-ups (HR)
10 Weighted Walking Lunge (10 ea. leg)

Post WOD - Mobility Drills

Yoga at CF864 on Saturday September 1 at 9:30a.m. $6.50 per person. Get signed up on the board in the gym. You do not have to be a CF864 member to join us for Yoga. This is good stuff!

BE STRONG!
Jay and Janice

Tuesday August 28, 2012

CrossFit864

“You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!”
-Isaiah 26:3

All life demands struggle. Those who have everything given to them become lazy, selfish, and insensitive to the real values of life. The very striving and hard work that we so constantly try to avoid is the major building block in the person we are today.
-Pope Paul VI

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

Today's Workout - Part 1 Starts promptly at scheduled times above.

Part 2 - 10-1 for time:

Kettlebell Swing (32Kg./24Kg.)
Push Press (95/65)

Train Hard. Train Heavy. Train Smart

It doesn't matter how many say it cannot be done or how many people have tried it before; it's important to realize that whatever you're doing, it's your first attempt at it.
-Wally Amos

Have a great day! 

BE STRONG!
Jay and Janice

Monday August 27, 2012

CrossFit864

“Just as our bodies have many parts and each part has a special function, so it is with Christ’s body. We are many parts of one body, and we all belong to each other.”
-Romans 12:4-5

"As you put into practice the qualities of patience, punctuality, sincerity, and solicitude, you will have a better opinion of the world around you."
-Grenville Kleiser

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

Today's Workout - "Part A" starts promptly at the scheduled times above.

The details of the workout will always be explained prior to the workout. If you have any questions or you are unsure about the movement standards, rep format, etc. please ask the coach that is leading the WOD not the person standing next to you with a puzzled look on their face. Please listen up...we need your attention for a few minutes as we cover the workout. We are here to provide you with the coaching that you need to complete each and every workout in the safest and most effective way possible. We want to see you getting stronger, faster and healthier. We don't want to see you get injured due to poor form or failure to properly prepare for the work ahead of you. This is what happens when you don't take the warm up seriously.

Post your name on the board prior to the WOD starting. 

Strength - Deadlift / Work up to your 3 RM
FORM! Do not bounce reps - This is sloppy form.
How heavy did you go for 3 reps during the last deadlift cycle?

Conditioning - "Diane"
Rx'd =
21-15-9 Reps of:
225 Pound Deadlift
Handstand Push-ups

Movement Standards:

Deadlift:
This is a traditional deadlift with the hands outside the knees. No Sumo deadlifts. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Bouncing of the barbell is not allowed. Dropping the barbell after the completion of the repetition is not permitted. Both of these represent poor form.

Handstand Push-up:
The movement begins at the top of a handstand with the arms fully locked out, the feet on the wall. At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the feet on the wall. Keep that strong hollow position and don't allow your back to bow/sag throughout your midline. If your form doesn't look like this please post your time under scaled.

Scale - If you are unable to do the Rx'd load, scale to a challenging weight. 
Girls - see CF864 Rx'd DL load recommendation posted at gym.

Are you coachable?

What's your weakness? How much time are you spending making it your strength? How much time are you spending on mobility/flexibility work? 

Train Hard. Train Heavy. Train Smart 

BE STRONG!
Jay and Janice

Friday August 24, 2012

CrossFit864

But God is so rich in mercy, and he loved us so much, that even though we were dead because of our sins, he gave us life when he raised Christ from the dead. (It is only by God’s grace that you have been saved!) 
-Ephesians 2:4-5

Better to look weak and be strong than to look strong and be weak.
-Laura Moncur

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

Today's WOD

EMOM - 15
3 Power Cleans (AHAP)
6 Ball Slams

Train Hard!

BE STRONG(er)!
Jay and Janice

Thursday August 23, 2012

CrossFit864

“Since he did not spare even his own Son but gave him up for us all, won’t he also give us everything else?”
-Romans 8:32

Promptitude is not only a duty, but is also a part of good manners; it is favorable to fortune, reputation, influence, and usefulness; a little attention and energy will form the habit, so as to make it easy and delightful. 
-Charles Simmons

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

All workouts start PROMPTLY at schedules times above. If arrive after the scheduled time please wait until the next workout starts. Please arrive in time to complete Part 1 (posted on the whiteboard) and start the strength work as a group. 

Put your name on the board under Rx'd or Scaled before the WOD starts.

Strength - Floor Press / work up to a 5 RM.

Movement standard for floor press:
Butt MUST stay on the floor during the entire rep. 
Legs fully extended during the entire rep.
Elbows must touch the floor at the bottom of the rep.

Conditioning - 

A.) Tabata - HR push-ups 20/10 (lowest # is your score)

rest 1 minute

B.) KBS - 4 minute AMRAP (24kg./16kg.)

rest 1 minute

C.) 3 x Max rep T2B 

Go Hard! 

Post WOD - Hydrate. Stretch. Refuel

Proper Form and Full Range of Motion - Don't waste your time and don't cheat yourself by doing half the rep with sloppy form just to load more weight on the bar. Keep it legit! Get the benefit that comes from doing the lift properly. 

Constantly Varied.

BE STRONG!
Jay and Janice

Wednesday August 22, 2012

CrossFit864

“But each day the LORD pours his unfailing love upon me, and through each night I sing his songs, praying to God who gives me life.”
-Psalm 42:8

A good character is the best tombstone.  Those who loved you and were helped by you will remember you when forget-me-nots have withered.  Carve your name on hearts, not on marble.  
-Charles H. Spurgeon

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

Today's Workout 

Part 1 - Posted on whiteboard

Part 2 - Complete 5 Rounds - AFAP:

100 Meter Farmers Walk (AHAP)
10 Back Extensions
10 Sledgehammer Strikes (10 each side)
10 Step Walking Lunge
10 Mountain Climbers (4 count)

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

70% Nutrition / 30% Gym = Dedication = Results! 

Excuses? Don't want to hear them.....

BE STRONG!
Jay and Janice

Tuesday August 21, 2012

CrossFit864

Remember to pray for our children and all of the teachers as they get started back to school this week. 

He alone is my rock and salvation; with him as my stronghold, I shall not be overcome.
-Psalm 62:3

"I don't think much of a man who is not wiser today than he was yesterday."
-Abraham Lincoln

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 times above. 

Complete 3 Rounds for time - AFAP:

Run 400 Meters

21 Push Press (95/65)

12 Pull-ups

RX'd Movement standards

Bar comes from the floor on push press (no rack)

Pull-ups - any style, any grip. Chin MUST clear the bar on each rep and you MUST reach full extension at the bottom of the rep (not bent elbows...this is a half rep and will be considered scaled.) 

Strive today for perfect FORM and FROM (Full Range of Motion) Do not settle for poor form. Why can't you squat to parallel (or below) why can't you reach full extension overhead, where are you limited? Are you doing anything to make it better? How much time do you spend doing mobility drills?

BE STRONG!
Jay and Jay

Monday August 20, 2012

CrossFit864

“Whoever has the Son has life; whoever does not have God’s Son does not have life.”
1 John 5:12

"Yes. True strength does come out of bravado. Until we are broken, our life will be self-centered, self-reliant; our strength will be our own."
-John Eldredge, Wild at Heart

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

Today's Workout 

Part 1 - Posted on whiteboard (include skill work)

Part 2 - Strength / Deadlift 5-5-5-5-5
Remember the importance of form on DL's. 

Part 3 - Conditioning / Complete 5 Rounds - AFAP:
10 Kettlebell swings (24kg./16kg.)
10 Goblet squats (same kettlebell used for swings)
200 Meter sprint

Abdominal strength - Tabata sit-ups 20/10 (for total reps) 
-starts as a group.

Post WOD - Hydrate. Stretch. Refuel

Today's goal = work hard and go home stronger! 

Have a great Monday and remember to pray for all of our children and the teachers as school starts back today.

The mediocre teacher tells.  The good teacher explains.  The superior teacher demonstrates.  The great teacher inspires.  
-William Arthur Ward 

Share an encouraging word with someone today.

BE STRONG!
Jay and Janice

Sunday August 19, 2012

CrossFit864

Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.
1 Thessalonians 5:17-18

Have a great Sunday! We look forward to seeing all of you tomorrow.

Get ready to lift heavy "stuff" off the floor. Deadlift for 5's!

BE STRONG!
Jay and Janice

Saturday August 18, 2012

CrossFit864

“God’s way is perfect. All the Lord’s promises prove true. He is a shield for all who look to him for protection.”
-Psalm 18:30

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
-Yi Sunshin, Last letter to an old friend

It's Saturday ....don't sit around all day being lazy! If you have been slack this week it will show in the WOD on Monday. By the way we will be back in full force on Monday (August 20) and we look forward to seeing all of you! Hope that it has been a great week for you. Check out a few workout options that you can do today. Go get after it...3,2,1 Go!

1.) Run 1 mile, stopping every minute to do 10 air squats on the odd minutes and 10 push-ups on the even minute. Make it fun!

2.) Run 1 mile for time (hard and fast) set a new PR 

3.) 5 burpees, 10 squats, 5 burpees for 10 rounds 

4.) 100 Push-ups, 100 Sit-ups, Run 800 Meters, 100 Push-ups, 100 Sit-ups, Run 800 Meters 

5.) 100 Push-ups, 200 Squats, 300 Sit-ups, Run 3 Miles

6.) 5 Push-ups, 10 Sit-ups, 15 Squats for 10 rounds

Dedication = Results

BE STRONG!
Jay and Janice

Friday August 17, 2012

CrossFit864

I will walk in freedom,for I have devoted myself to your commandments.
-Psalm 119:45

Veni, Vedi, Vici (I came, I saw, I conquered) 
-Julius Caesar

CF864 Home WOD

For time:

Rx'D = 250 push-ups, run 3 miles, 250 sit-ups

Option A - 100 push-ups, run 1 mile, 100 sit-ups.

Option B - 50 push-ups, run 1/2 mile, 50 sit-ups

Challenge - wear your vest on the run and push-ups

Modify based on your fitness level.

Get Motivated! Earn it today! Nobody is going to do it for you.

We hope that it has been a great week for you!

See you on Monday!

BE STRONG!

Jay and Janice

Thursday August 16, 2012

CrossFit864

“Because of the privilege and authority God has given me, I give each of you this warning: Don’t think you are better than you really are. Be honest in your evaluation of yourselves, measuring yourselves by the faith God has given us.”
-Romans 12:3

“If you need music to motivate you, go find something else to do.”
-Josh Everett (Strength Coach) 

Set your stopwatch and hit the following HARD!

5 Rounds of:
30 seconds of mountain climbers (get full range of motion)
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of lateral hops (set up something mid shin to hop over) 
30 seconds of jumping air squats (explosive)
30 second rest - then repeat from beginning

Have a great day!

BE STRONG!
Jay and Janice

Wednesday August 15, 2012

CrossFit864

It's Wednesday...how dedicated have you been this week? Need accountability? Post on CrossFit864 Facebook if you are hitting the WOD's at home. Do something, don't just sit there!

“The Lord will work out his plans for my life— for your faithful love, O Lord, endures forever. Don’t abandon me, for you made me.”
-Psalm 138:8

"Unless you do your best, the day will come when, tired and hungry, you will halt just short of the goal you were ordered to reach, and by halting you will make useless the efforts and deaths of thousands."
- Gen. George S. Patton

Hope that you are having a great day! 

Today's WOD

A couple of options for you today - Pick one or hit them all.

1.) 400 meter walking lunge (go to the track) if you have never done this one, give it a try it! Your legs will love you! Remember to let the trailing leg lightly touch the ground.

2.) Run 1 mile, 100 push-ups, 100 squats, 100 sit-ups, Run 1 mile

3.) 5 clapping push-ups, 7 jumping squats and 9 sit-ups, 10 rounds
Scale/Modify as needed based on your fitness level.

If you worked hard on Monday and Tuesday then use today as a rest day or active rcovery. Active recovery could include mobility work, skill work (find a wall and work on those handstand holds) go for a bike ride or a slower paced run...just get out and move and make it fun! Get your children to join in and make it a family thing.

Train Hard - Have Fun!

Share an encouraging word with someone today. 

BE STRONG!
Jay and Janice

Tuesday August 14, 2012

“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9

Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson

Do you need a Challenge WOD today?
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won’t be programming that for you this week.

Today’s CF864 Home WOD

100 Burpees for time

Can’t do / Won’t do / Don’t Like to do BURPEES?
Which category do you fall into?

Then do – 100 Hand Release Push-ups and 100 (4 count) Jumping Jacks.
4 Count = 1,2,3,4….2,2,3,4….3,2,3,4….4,2,3,4…..until 100

Challenge – wear your weighted vest 

Option – If you didn’t run on Monday. Don’t be scared of a run!

Tabata Air Squats (bottom to bottom) hold at bottom during 10 second rest.
Tabata = 8 x 20 seconds of work / 10 seconds rest
followed by a 5k Run (3.1 miles)

Abdominal Strength – 2 x Max Plank Hold
After you drop on the first one give yourself 3 minutes and go again trying to hold longer than the first time.

Need accountability – post your time on CrossFit864 Facebook.

HYDRATE! Lots of water! I know….you hate to drink water – drink it anyway. Dehydration stinks!

Do something today, don’t just sit there making excuses!

” Scars are tattoos with better stories.” 

BE STRONG!
Jay and Janice

sFit864.                                      

“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9

Do not follow where the path may lead. Go, instead, where there is no path and leave a trail. 
-Ralph Waldo Emerson

Do you need a Challenge WOD today?
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won't be programming that for you this week.

Today's CF864 Home WOD

100 Burpees for time

Can't do / Won't do / Don't Like to do BURPEES?
Which category do you fall into?

Then do - 100 Hand Release Push-ups and 100 (4 count) Jumping Jacks.
4 Count = 1,2,3,4....2,2,3,4....3,2,3,4....4,2,3,4.....until 100

Challenge - wear your weighted vest 

Option - If you didn't run on Monday. Don't be scared of a run!

Tabata Air Squats (bottom to bottom) hold at bottom during 10 second rest. 
Tabata = 8 x 20 seconds of work / 10 seconds rest
followed by a 5k Run (3.1 miles)

Abdominal Strength - 2 x Max Plank Hold
After you drop on the first one give yourself 3 minutes and go again trying to hold longer than the first time.

Need accountability - post your time on CrossFit864 Facebook.

HYDRATE! Lots of water! I know....you hate to drink water - drink it anyway. Dehydration stinks!

Do something today, don't just sit there making excuses!

" Scars are tattoos with better stories." 

BE STRONG!
Jay and Janice