Wednesday, October 31, 2012

Thursday November 1, 2012


CrossFit864 Strength and Conditioning


“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world.”

-1 Peter 5:8-9

"The temptation of the age is to look good without being good."

-Brennan Manning

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


Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!


Buy In - Starts promptly at times above and ALWAYS starts as a group.


Arrive in time to warm-up before the Buy In (30 seconds of swinging your arms 5 times and touching your toes twice before the buy in is not considered a warm-up)

Strength is our primary focus today.

Strength - Floor Press 

Work up to a 1 RM. Set a new 1 rep PR today.

Floor Press Movement Standards
- Legs fully extended
- Butt MUST stay on floor through entire rep
- Elbows MUST touch the floor on each rep
- Elbows fully extended (locked out) at top


No cheat reps. Are you testing your upper body strength or how much much you can hip thrust by raising you butt off the floor? What do you benefit when intentionally using sloppy form? Let's do it right! 


Conditioning - AMRAP 15 Minutes

10 KBS (24kg/16kg)
10 Box Jumps
10 Ball Slams

Cash Out - Finish strong!


Proud of all your hard work this week. Getting stronger one day at a time.

Time for a little Chuck Norris fun


Chuck Norris once played Russian roulette with a fully loaded gun and won.


Chuck Norris has never blinked in his entire life. Never.


Aliens do exist. They're just waiting for Chuck Norris to die before they attack.


Chuck Norris once broke the land bike speed record with a bike without a chain and a missing back wheel.


It take Chuck Norris 10 minutes to do Cindy Rx'd.


Chuck Norris marathon start and finish time are the same.


Chuck Norris ordered a Big Mac at Burger King and got it.


Chuck Norris is what Willis was talking about.

Ok, enough...time to get back to work now!

Check us out at CrossFit864 on Facebook

Check out the UA (Under Armour) shirts at the gym

Don't forget about the many people that have been affected by Hurricane Sandy. Remember them in your prayers as they work hard to get through this.

Have a great day.

BE STRONG!
Jay and Janice

Tuesday, October 30, 2012

Wednesday October 31, 2012



CrossFit864 Strength and Conditioning


“For by grace you have been saved through faith. And this is not your own doing; it is the gift of God, not a result of works, so that no one may boast.”

-Ephesians 2:8-9

“My dreams are worthless, my plans are dust, my goals are impossible.

All are of no value unless they are followed by action.” 
-Og Mandino

Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!


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


Buy In - Starts at scheduled times above - Always starts as a group.


WOD - 5 Rounds for time


10 Ring Rows

15 Wall Balls (10'/8')
10 GHD Sit-ups / (Sub - Anchored AbMat Sit-ups)

Cash Out - Finish Strong


Train Hard. Train Heavy. Train Smart


BE STRONG!
Jay and Janice

Monday, October 29, 2012

Tuesday October 30, 2012


CrossFit864 Strength and Conditioning

I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship
-Romans 12:1

Pray often, for prayer is a shield to the soul, a sacrifice to God. and a scourge for Satan. Pray often, for prayer is a shield to the soul, a sacrifice to God and a scourge for Satan.
-John Bunyan



"Grudges are for those who insist that they are owed something; forgiveness, however is for those who are substantial enough to move on."

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

Reminder - November Dues (by November 1, 2012)
$10.00 Late fee on all dues after November 3. Thank you!

Don't forget to wear your costume to the WOD today (at every group.) Dress in your funkiest or creepiest costume for the WOD....you are not too old or too cool to have fun!  

Buy In - Starts promptly at times posted above. Arrive in time to warm up before the buy in starts. 

Strength - Deadlift 1 RM

2 x Back Extensions (GHD) or Good Mornings 
NFT (not for time) - Strict Form

Train with good form on the heavy single DL's and hit a new PR!

Conditioning - AMRAP 10 Minutes

Weighted walking lunge (One KB in front rack position) 
10 total steps - switch arms (5 steps each side)

10 Push-ups (HR) work on perfect from - tight midline, no sagging, butt and chest rise together, elbows fully extended at top of movement.

Hit the conditioning hard today.

Cash Out - Finish Strong

Have a great day and stop to remember all of the people that are being hit hard by "Sandy" today.

BE STRONG!
Jay and Janice

Thursday, October 25, 2012

Friday October 26, 2012


CrossFit864 Strength and Conditioning

Together, we are his house, built on the foundation of the apostles and the prophets. And the cornerstone is Christ Jesus himself.
-Ephesians 2:20

When what we are is what we want to be, that's happiness.
-Malcolm Forbes

Today's WOD - 5:15a.m.

Buy In

WOD - For time:

Run 1 Mile
50 Thrusters (45 pounds)
30 Ball Slams

Cash Out

Do what you can with what you have where you are!

There is no (legit) excuse not to train today...right?
Keep it simple and keep it fun. You can take today's WOD and do a lot of variations. Run a mile (don't make it hard if you don't have a mile marked off, just run hard for 10-12 minutes.) then if you have a bar of a dbell do 50 reps of thrusters or jumping squats or 50 reps of something (your legs will love you after Thursdays goblet squats) then 30 burpee broad jumps. 

Another option - 10 Rounds of:
10 Push-ups
10 Sit-ups
100 Meter Sprint

Marine Corps Marathon - Sunday
We will keep you posted on how our crew does.
Thanks for your encouraging words, prayers and support!
We appreciate you!

There's a lot of blood, sweat, and guts between dreams and success.
-Paul "Bear" Bryant


Have a great weekend!

BE STRONG!
Jay and Janice

Wednesday, October 24, 2012

Thursday October 25, 2012


CrossFit864 Strength and Conditioning

“Fear of the LORD is the foundation of wisdom. Knowledge of the Holy One results in good judgment.”
-Proverbs 9:10

We should be careful to get out of an experience only the wisdom that is in it - and stop there; lest we be like the cat that sits down on a hot stove-lid.  She will never sit down on a hot stove-lid again - and that is well; but also she will never sit down on a cold one anymore.  
-Mark Twain, Pudd'nhead Wilson's New Calendar, Following the Equator, 1897

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

Today's primary focus is strength.
Buy In

Strength - Floor Press 3 RM

After you reach your 3 RM 
Do the following on your own -
2 x 10 (each side) one arm Kbell/Dbell Floor Press AHAP 

Floor Press Movement Standards

- Legs fully extended 
- Butt MUST stay on floor through entire rep
- Elbows MUST touch the floor on each rep
- Elbows fully extended (locked out) at top

Conditioning -  5 Rounds for Time:
5 Strict Pull-ups (palms forward / unbroken reps)
10 Dips (rings or bar - your choice)
15 Goblet Squats with Kbell (AHAP) 

Rx'd = Chin over bar and full extension at bottom of pull-ups.
Strict dips - fully extension at top of movement
Squats must reach proper depth - parallel or lower. Work on depth

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart

CF864 Schedule 
We will be away at the Marine Corp Marathon this weekend so please make note of the revised schedule for the next few days. Thanks for your support and encouraging words! 

Friday October 26 - 5:15a.m. Only (no afternoon)
Monday - Closed
Tuesday - Normal schedule starting at 5:15a.m. with costume WODs at every group. Dress in your funkiest or creepiest costume for the WOD....you are not too old or too cool to have fun! 

We will post some CF864 WODs that you can do at home with no equipment.

CF864 Half Marathon - week 2 training posted at gym

Have a great weekend!

BE STRONG!
Jay and Janice

Tuesday, October 23, 2012

Wednesday October 24, 2012


CrossFit864 Strength and Conditioning


“Share each other’s burdens, and in this way obey the law of Christ.” 

-Galatians 6:2

People who work together will win, whether it be against complex football defenses, or the problems of modern society. 
-Vince Lombardi

Unnecessary possessions are unnecessary burdens. If you have them, you have to take care of them! There is great freedom in simplicity of living. It is those who have enough but not too much who are happiest.
How much is enough? Are you happy?

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

Buy In - Starts exactly at times posted above

WOD - Chipper for time:

100 Lateral Hops over PVC Parallettes
80 Flutter Kicks - straight count (unbroken reps)
60 One Arm KBS (30 each side) Russian
40 DU's or X 4 singles
20 Ring Rows - feet elevated on box 

Cash Out - Finish Strong

Train HARD. HEAVY. FAST

Post WOD - Mobility / Stretch! If you hit it hard each day and end up in your car backing out 10 seconds after the workout ends.....then don't be surprised by how sore you get and how you never improve in your flexibility. Spend a few minutes after the WOD getting stretched out and you will see big benefits in your training.

Check us out at CrossFit864 on Facebook

CF864 Half Marathon Training - week 2 posted on whiteboard

Hope that you have a great Wednesday! 
It's hump day...Hang on Friday is close!

BE STRONG!
Jay and Janice

Monday, October 22, 2012

Tuesday October 23, 2012


CrossFit864 Strength and Conditioning

“Everyone enjoys a fitting reply; it is wonderful to say the right thing at the right time!”

-Proverbs 15:23

If you don't hurt anybody or try to steal anything, you'll be fine in the South.

-Tommy Lee Jones

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


Buy In - Starts at times posted above. Arrive early enough to warm up before the buy in starts. If you arrive late please wait until the next group starts.  


WOD - EMOM 10 Minutes

1 Clean + 3 Push Press (load = approx. 75-80% of last 1 RM Press)

2 Minutes Rest


21-15-9 Reps for time:

AbMat Sit-ups
Overhead Walking Lunge (45/25) each leg = rep

Cash Out - Finish Strong. The cash out is part of today's WOD not a option if you are doing the rest of the workout.


Train HARD. Train HEAVY. Train SMART. Have FUN!


Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012.


CF864 Half Marathon Training - Week 2 posted at the gym.

Entry forms arrived today so grab one and get signed up.

Check us out at CrossFit864 on Facebook


Hope that your week is going great so far!

BE STRONG!
Jay and Janice

Sunday, October 21, 2012

Monday October 22, 2012


CrossFit864 Strength and Conditioning

“I take joy in doing your will, my God, for your instructions are written on my heart.”
-Psalm 40:8

Happiness and moral duty are inseparably connected.
-George Washington

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

Buy In - Starts at times posted above. Show up early enough to get your warm up in before the buy in starts. The buy in is not the warm up. 

Strength - Deadlift (work up to a 3 RM)

2 x 15 Back Extensions or Good Mornings (light load) strict form


NO bouncing and NO touch and go on these reps. Good solid, legit reps. Don't impress yourself with heavy weight and poor, sloppy form.


Deadlift Form - practice good form on all moves. On the Deadlift make sure that you stay in that strong deadlift position on every rep. 

Last week we saw a lot of good form on deadlifts but still saw some room for improvement throughout the day. Strength cycles are good opportunities to really dial in on form. Strict form also helps keep us on the injury free list and that's where we all want to be.

Strength is our primary focus today. 

Conditioning - AMRAP 10 Minutes
3 Deadlifts at 75% of today's heaviest 3 rep load
5 Push-ups (HR)
50 Meter Sprint (25 and back) Fast

Cash Out


2nd Week of CF864 Half Marathon training posted at gym.

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012.


Getting stronger one day at a time!

BE STRONG!
Jay and Janice 

Friday, October 19, 2012

Saturday October 20, 2012


CrossFit864 Strength and Conditioning

“Take delight in the LORD, and he will give you your heart’s desires.”
-Psalm 37:4

There is little difference in people, but that little difference makes a big difference. The little difference is attitude. The big difference is whether it is positive or negative.
W. Clement Stone


Saturday morning WOD kicks off at 8:30a.m.

Yoga - today at 9:30a.m. 

 Have a great weekend! 

BE STRONG!
Jay and Janice

Thursday, October 18, 2012

Friday October 19, 2012


CrossFit864 Strength and Conditioning

“Don’t store up treasures here on earth, where moths eat them and rust destroys them, and where thieves break in and steal. Store your treasures in heaven, where moths and rust cannot destroy, and thieves do not break in and steal. Wherever your treasure is, there the desires of your heart will also be.

-Matthew 6:19-21

“Greed is a fat demon with a small mouth and whatever you feed it is never enough.” 
-Janwillem Van de Wetering

Routine is the Enemy! Get out of that rut.

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

Buy In - starts at times posted above

WOD - For time: 

Rx'd=

Run 800 Meters
100 Kettlebell Swings (24kg./16kg.)
Run 800 Meters

Stop and do 3 Burpees each time you stop swinging.
Count times that you stop and post with your score/time.

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart. Have Fun

What's your goat/weakness? What are you doing about it?

Yoga - Saturday October 20 at 9:30.m. $6.50 per person

CF864 Half Marathon Training Program starts this week and it's posted on the whiteboard in the gym. Grab a friend - partner up and get started training.

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012.


Check out the long sleeve UA (Under Armour) t-shirts at the gym.

It's been a strong week in the gym. Proud of all the hard work! 

BE STRONG!
Jay and Janice

Wednesday, October 17, 2012

Thursday October 18, 2012


CrossFit864 Strength and Conditioning

And what do you benefit if you gain the whole world but lose your own soul? Is anything worth more than your soul (your life)?
-Matthew 16:26

As long as you want anything very much, especially more than you want God, it is an idol.
-A.B. Simpson

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

Warm-up / Arrive early enough to get your warm up in before the buy in starts and don't forget to include skill work in your warm up. The Buy In is NOT the warm up.

Buy In - details of WOD will be covered before buy in starts. Please listen up so  that you will know what's going on and you won't have to look at the person next to you and ask "now what are we supposed to be doing?".....
Thanks!

Strength - Floor Press 5 RM

2 x 15 Dips (rings or dip bar)

Conditioning - AMRAP 12 minutes

5 Box Jumps (24/20)
Farmers Walk with Kbell in rack position (50M / back)
5 Wall Balls 

Cash Out

What motivates you?

Yoga - Saturday October 20 at 9:30a.m.

Have a great day!

BE STRONG!
Jay and Janice


Tuesday, October 16, 2012

Wednesday October 17, 2012


CrossFit864 Strength and Conditioning

“Let the words of my mouth and the meditation of my heart be acceptable in your sight, O LORD, my rock and my redeemer.”

-Psalm 19:14

“Unless commitment is made, there are only promises and hopes; but no plans.”

-Peter F. Drucker

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


Buy In


WOD - 4 Rounds of:

OH Plate Carry
Bear Crawl
Mountain Climbers
One Arm KBS

Cash Out


Train Hard. Train Heavy. Train Smart


BE STRONG!

Jay and Janice

Monday, October 15, 2012

Tuesday October 16, 2012


CrossFit864 Strength and Conditioning

“How great you are, Sovereign LORD! There is no one like you, and there is no God but you, as we have heard with our own ears.”

-2 Samuel 7:22

“Faith sees the invisible, believes the unbelievable, and receives the impossible.”  

-Corrie Ten Boom 
(A Dutch Christian who helped many Jews escape the Nazi Holocaust)

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


Warm up


Buy In - Clock starts at times posted above.


WOD 


"Murph"


1 Mile Run

100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

If you've got a twenty pound vest or body armor, wear it.

Scaling options for "Murph" posted on the whiteboard.

June 28th, 2005In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.


Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.
 
A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor” For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam


Cash Out  


Train Smart!

Check us out at CrossFit864 on Facebook


3rd Annual CrossFit864 Half Marathon

Saturday February 2, 2013

CF864 Half Marathon Training Program starts this week and it's posted on the whiteboard in the gym. Grab a friend - partner up and get started training.

Entry forms for the half marathon will be here next week.

Check out the long sleeve UA (Under Armour) Tees at the gym.


What's your goal? Are you getting there? How can we help you?


Routine is the Enemy! 


BE STRONG!

Jay and Janice

Sunday, October 14, 2012

Monday October 15, 2012



CrossFit864 Strength and Conditioning


All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. Can both fresh water and salt water flow from the same spring? My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs? Neither can a salt spring produce fresh water.
-James 3:7-12

“Isn't it kind of silly to think that tearing someone else down builds you up?” 
-Sean Covey

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

Buy In - Starts at times posted above. Arrive in time to warm up before the Buy In starts. Warm up posted on whiteboard for today.

New strength cycle starts this week with Deadlifts on Monday and Floor Press on Thursday. This week we will work up to a 5 RM (rep max.) Don't get too caught up in the amount of sets but be more concerned with hitting that set of 5 that really challenges you. Get the old numbers out of your mind (forget the idea that all I do on deadlift or floor press is _______fill in the blank with the same load that you have used on every strength cycle.) Hit a 5 rep PR on DL and floor press this week. 

Strength - Deadlifts 5 RM

Conditioning - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ball Slams
K2E (knees to elbows) - palms facing forward / arms fully extended

Cash Out - This is 1/4 of today's WOD and just as important as any other part of today's workout.

Form - practice good form on all moves. On the Deadlift make sure that you stay in that strong deadlift position on every rep. 
NO bouncing and NO touch and go on these reps. Good solid, legit reps. Don't impress yourself with heavy weight and poor, sloppy form.

Goal = stronger today than you were yesterday but not as strong as you will be tomorrow.

ROUTINE IS THE ENEMY!

Check us out at CrossFit864 on Facebook

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012. 

Looking forward to a great week of hard work and awesome results in the gym!

Thank you!

BE STRONG!
Jay and Janice

Friday, October 12, 2012

Saturday October 13, 2012


CrossFit864 Strength and Conditioning

What causes fights and quarrels among you? Don’t they come from your desires that battle within you? You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. When you ask, you do not receive, because you ask with wrong motives,that you may spend what you get on your pleasures.
-James 4:1-3

"Never argue with stupid people, they will drag you down to their level and then beat you with experience."
-Mark Twain

Saturday Morning WOD kicks off at 0830

Yoga - 9:30a.m.

Have a great weekend!

It's been a great week of hard work in the gym. You guys are awesome!

Have a great weekend! 

BE STRONG!
Jay and Janice





Thursday, October 11, 2012

Friday October 12, 2012


CrossFit864 Strength and Conditioning


Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him. When tempted, no one should say, “God is tempting me.” For God cannot be tempted by evil, nor does he tempt anyone; but each person is tempted when they are dragged away by their own evil desire and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death.
-James 1:12-15

“Tolerance isn't about not having beliefs. It's about how your beliefs lead you to treat people who disagree with you.”
-Tim Keller

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


Buy In - Be warmed up and ready to start at times above. The Buy In is not the warm-up. 


WOD - Complete as many rounds in 12 minutes

10 Deadlifts at Bodyweight
100 Meter Sprint (to 50 and back)
5 Clapping Push-ups

If unable to do clapping PU (sub/scale - 10 hand release)


Cash Out - Finish strong


Train Hard. Train Heavy. Train Smart


Yoga - Saturday October 13 at 9:30 a.m. 


Check out the new CF864 long sleeve UA (Under Armour)


Great job on "Grace" Thursday! 


Check us out at CrossFit864 on Facebook 


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

-Dick Vermeil

BE STRONG!
Jay and Janice