Friday November 30, 2012

CrossFit864 Strength and Conditioning

Give thanks to the LORD, for he is good! His faithful love endures forever. Give thanks to the God of heaven. His faithful love endures forever.”
-Psalm 136:1,26

"It is Christmas every time you let God love others through you...yes, it is Christmas every time you smile at your brother and offer him a hand."
-Mother Teresa

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

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above

WOD - For time:
30 Deadlifts 
Run 1 Mile

RX'd Load - your body weight on the bar. Strict form, no bouncing.

Cash Out - Finish Strong

Clinton Christmas Parade - Meet at CF864 at 8:45a.m. on Saturday (12-1) If you plan on participating in the parade with the CF864 crew. Wear your favorite CrossFit864 t-shirt and represent the box!

AbMats - We are placing an order for AbMats. If you are interested in one for home or getting one for a Christmas gift (great stocking stuffer for your favorite CrossFitter) let us know.

“What we do for ourselves dies with us. What we do for others and the world, is and remains immortal.” 
-Albert Pine

BE STRONG!
Jay and Janice

Thursday November 29, 2012

CrossFit864 Strength and Conditioning

Who may climb the mountain of the Lord? Who may stand in his holy place?
⁴ Only those whose hands and hearts are pure, who do not worship idols and never tell lies. They will receive the Lord’s blessings  and have a right relationship with God their savior.
-Psalm 24:3-5

“One day you will wonder what was so important that you put off doing the most important things. 'Someday' can be a thief in the night.” 
-Deborah Brown

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

Warm-up starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above

Strength - Back Squat - Work up to your 3RM

2 X 15 Good mornings (light weight - good form)

Conditioning 

5 Minute AMRAP of:
15 Jumping Squats 
10 Box Jumps (24/20)

Rest - 1 Minute

5 Minute AMRAP of:
15 Push-ups (HR)
10 Goblet Squats (slow, strict reps)

Cash Out - Finish Strong. This is part of the WOD.

"Constantly Varied"
-CrossFit

BE STRONG!
Jay and Janice

Wednesday November 28, 2012

CrossFit864 Strength and Conditioning

“Let the message about Christ, in all its richness, fill your lives. Teach and counsel each other with all the wisdom he gives. Sing psalms and hymns and spiritual songs to God with thankful hearts.”
-Colossians 3:16

"It's not true that nice guys finish last. Nice guys are winners before the game even starts."
-Addison Walker

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

Warm up - starts 15-20 minutes before the buy in.

Buy In - Starts at times above

WOD 21-15-9 Reps of:
K2E (knees to elbows)
Walking Lunge (each step = 1 rep)
Med Ball Ground to Overhead 

Cash Out - Finish Strong

Check out upcoming events on the whiteboard in the gym

Have a great day!

BE STRONG!
Jay and Janice

Tuesday November 27, 2012

CrossFit864 Strength and Conditioning

The earth is the Lord’s, and everything in it. The world and all its people belong to him. For he laid the earth’s foundation on the seas and built it on the ocean depths. Who may climb the mountain of the Lord? Who may stand in his holy place? Only those whose hands and hearts are pure, who do not worship idols
and never tell lies. They will receive the Lord’s blessing and have a right relationship with God their savior.
-Psalm 21:1-5

“Our greatest fear should not be of failure but of succeeding at things in life that don't really matter.” 
-Francis Chan

Todays WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm up - starts 15-20 minutes before the buy in. 

Buy In - Starts as a group at times posted above


"Gunny"

5 rounds for time:

800 meter run
25 burpees
25 Abmat sit-ups 


Today's workout was created to honor Janice in true "Gunny" fashion.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the WOD didn't include a 26.2 mile run and 1,000 burpees for time! Just a short run, a bunch of burpees and sit-ups! 

Happy Birthday Janice!

Fast reps with good form and full ROM (range of motion) Feet must leave floor on burpees with a clap overhead. Unanchored sit-ups, at least one hand touches floor behind you on bottom of the rep. This is RX'd and anything less is scaled.

Cash Out - Don't worry ....it won't be burpees

BE STRONG!
Jay and Janice

Monday November 26, 2012

CrossFit864 Strength and Conditioning

“And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.”

-Colossians 3:17

“Only those who are truly aware of their sin 

 can truly cherish grace.” 

-C.J. Mahaney

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

Warm-up starts 15-20 minutes before the buy in. 

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

Strength - Press (work up to your 3 RM)
Strict, Overhead - Full ROM (range of motion) 

Conditioning - 5 Rounds AFAP:

1 Press
2 Strict Pull-ups 

1 Press
4 Strict Pull-ups

1 Press
6 Strict Pull-ups

RX'd Movement Standards:
Press = Strict Press  
Load = Use heaviest weight on 3 RM

Pull-up = Full ROM
Palms forward
chin over bar 
full extension at bottom

Cash Out -  Finish Strong! 
It's not over until the cash out is finished. 
Anything less scales the entire WOD. 
Finish it or Scale it.

Cyber Monday Special - ends Tuesday at 9:00p.m.

CrossFit864 Gift Card Special 

$130 card for $120 / $85 for $75 / $75 for $65 / $65 for $55

CrossFit864 Gift Cards available for any amount. 
Buy one for yourself or for your favorite CrossFitter. 

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Thanksgiving 2012

CrossFit864 Strength and Conditioning

 Thanksgiving 
"I give thanks to my God always for you because of the grace of God that was given you in Christ Jesus, that in every way you were enriched in him in all speech and all knowledge—”
1 Corinthians 1:4-5

Strength, rest, guidance, grace, help, sympathy, love - all from God to us!! What a list of blessings!
-E. Stenbock

"Happy Thanksgiving"

Have a great day!

BE STRONG!
Jay and Janice

Wednesday November 21, 2012

CrossFit864 Strength and Conditioning

Let Us Sing Songs of Praise 
"Oh come, let us sing to the LORD; let us make a joyful noise to the rock of our salvation! Let us come into his presence with thanksgiving; let us make a joyful noise to him with songs of praise!”
-Psalm 95:1-2

Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds. 
Theodore Roosevelt, 1901

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

Warm up - starts 15-20 minutes before the buy in. 

Buy In

WOD 18-12-6 AFAP:

Power Clean (135/75)
Box Jump (24/20)
DU's (x 3 Singles) 

Cash Out

Train Hard. Train Heavy. Train Smart

“He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” 
-Epictetus

Do you give more than you take?

BE STRONG!
Jay and Janice

Tuesday November 20, 2012

CrossFit864 Strength and Conditioning

The Pilgrims came to America not to accumulate riches but to worship God, and the greatest wealth they left unborn generations was their heroic example of sacrifice that their souls might be free.
-H. M. Tippett

Give thanks to the Lord, for he is good; his love endures forever.
-Psalm 107:1

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

Warm-up starts 15-20 minutes before the buy in. 

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

RX'd = 

"Michael"

Three rounds for time of:
Run 800 Meters
50 Back Extensions
50 Sit-ups

In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portvillle, NY, who was killed in Afghanistan.

The price of freedom, and it's 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.

Cash Out - Finish Strong! It's not over until the cash out is finished. Anything less scales the entire WOD. Finish it or Scale it.


How wonderful it would be if we could help our children and grandchildren to learn thanksgiving at an early age. Thanksgiving opens the doors. It changes a child's personality. A child is resentful, negative, or thankful. Thankful children want to give, they radiate happiness, they draw people."
-Sir John Templeton

What are you thankful for today? 

"If a small thing has the power to make you angry, does that not say something about your size?"
-Sydney J. Harris

If you are interested in participating (representing CF864) in the Clinton Christmas Parade on Saturday, December 1 please let us know. Sign up list on the whiteboard.

New "CF864 Hoodies" coming soon!

Check out CrossFit864 on Facebook

Have a great day!

BE STRONG!
Jay and Janice

Monday November 19, 2012

CrossFit864 Strength and Conditioning

O give thanks to the LORD, for He is good; For His lovingkindness is everlasting.
-1 Chronicle 16:34

The unthankful heart discovers no mercies; but let the thankful heart sweep through the day and, as the magnet finds the iron, so it will find, in every hour, some heavenly blessings.
-Henry Ward Beecher

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

We will take a break on the strength cycle this week and resume week 2 on Monday (11-26) with Back Squats on Monday and Press on Thursday for triples (3 RM) this will keep us from having to split it up this week.

Warm up - starts 15-20 minutes before the buy in. 

Buy In - Starts at times posted above. 

WOD - Complete AFAP:

30 Squats (to med ball)
30 Ball Slams
30 Pull-ups (chin over bar)
30 Kettlebell Swings (24kg/16kg)
30 Box Jumps
30 K2E
30 Push-ups (HR)

Cash Out - Finish the WOD strong!

Thanksgiving Week Schedule:

Monday - Wednesday normal hours
No WOD Thanksgiving Day - Saturday

Monday November 26 - normal hours

Check for WODs posted throughout the holiday period.

We hope that you enjoy plenty of family time!

Next Yoga - December 8th

CF864 Half Marathon training schedule for the week posted on the whiteboard at the gym. Entry forms are here - grab one and get signed up before the entry fee goes up at the end of the month.

Check us out at CrossFit864 on Facebook

No people on earth have more cause to be thankful than ours, and this is said reverently, in no spirit of boastfulness in our own strength, but with the gratitude to the Giver of good who has blessed us.
-Theodore Roosevelt

What are you thankful for today?

Have a great week!

BE STRONG!
Jay and Janice

Saturday November 17, 2012

CrossFit864 Strength and Conditioning

Open my eyes to see the wonderful truths in your instructions.
-Psalm 119:18

“Words can never adequately convey the incredible impact of our attitudes toward life. The longer I live the more convinced I become that life is 10 percent what happens to us and 90 percent how we respond to it.” 
-Chuck Swindoll

Saturday a.m. WOD kicks off at 0830

"Humility is the only true wisdom by which we prepare our minds for all possible changes of life."
-George Arliss

Have a great weekend.

BE STRONG!
Jay and Janice

Friday November 16, 2012

CrossFit864 Strength and Conditioning

Yet if anyone suffers as a Christian, let him not be ashamed, but let him glorify God in that name.
-1 Peter 4:16

Keep praying, but be thankful that God's answers are wiser than your prayers!
-William Culbertson

For everyone who exalts himself will be humbled, and everyone who humbles himself will be exalted.
-Jesus  

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

Warm up -  starts 15-20 minutes before the buy in.

Buy In - Starts at times above

WOD - For time:

21-15-9 

Bench Press / Floor Press (your choice) 
Load = Your body weight on bar

Pull-ups

Cash Out

Angel Tree 
Hey guys, CrossFit864 is sponsoring 3 Angel Tree children this Christmas. 
Most of us have been blessed and we are able to provide for our families while some are not always so fortunate. The following list include ages, sizes, etc. of 3 boys that we will try to help. We will have additional details on the whiteboard at the gym if you are interested. This list was provided to us through the local United Way.

#1 Boy - Age 15 
  Shirt - XL - Pant Size 38x36L - Shoe Size 13 

#2 Boy - Age 12 
  Shirt - 18 Boys - Pant Size 18/20 Shoe Size 9.5 

#3 Boy - Age 11 
  Shirt - L Men - Pant Size 36x36L - Shoe Size 10.5

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Thursday November 15, 2012

CrossFit864 Strength and Conditioning

Therefore, preparing your minds for action, and being sober-minded, set your hope fully on the grace that will be brought to you at the revelation of Jesus Christ.
-1 Peter 1:13

There is something in humility which strangely exalts the heart.
-Augustine


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

Warm up

Buy In - Starts at times above

Strength - (week 1) Press - work up to a 5 RM

Conditioning - 5 RFT:

10 Step ups (5 each leg) with plate overhead (45/25)
10 KBS (24kg./16kg.)
10 Jumping Air Squats (explosive)

Cash Out

Train Hard. Train Heavy. Train Smart

“When you argue against Him you are arguing against the very power that makes you able to argue at all: it is like cutting off the branch you are sitting on.” 
-C.S. Lewis

Have a great day!

BE STRONG!
Jay and Janice

Wednesday November 14, 2012

CrossFit864 Strength and Conditioning

“For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.” 
1 Peter 2:15-16

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

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

Warm up 

Buy In - Starts at times posted above

WOD - AMRAP 15 Minutes:

10 (each side) Sledgehammer Strikes
15 Ball Slams
20 Mountain Climbers (straight count)

Cash Out - Finish Strong

Check out CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Tuesday November 13, 2012

CrossFit864 Strength and Conditioning

“And so, from the day we heard, we have not ceased to pray for you, asking that you may be filled with the knowledge of his will in all spiritual wisdom and understanding,”
-Colossians 1:9

“Any fool can know. The point is to understand.” 
-Albert Einstein

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

Warm up - arrive 15-20 minutes before the buy in to get warmed up.

Buy In - Starts as a group promptly at the times posted above

WOD - 

Tabata Deadlifts (8 x 20/10) For total reps
RX'd Load = Body weight on bar
Good FORM - No bouncing reps

Post Load, Body weight and Total reps on whiteboard

3 Minute Rest

AMRAP - 5 Minutes of unbroken reps (go hard and fast)
5 T2B (if toes don't touch the bar don't count the rep)
5 Push ups (perfect form / no sagging, stay tight and strong)

Post rounds + reps

If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them. 
-Bruce Lee

Train Hard. Train Heavy. Train Smart
Be Coachable!

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Monday November 12, 2012

CrossFit864 Strength and Conditioning

Do Not Love the World
“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world—the desires of the flesh and the desires of the eyes and pride of life—is not from the Father but is from the world.” 
1 John 2:15-16

"They may take away our lives, but they'll never take away our freedom!"
-William Wallace

Take the opportunity to thank a veteran today for the freedom that we all take for granted most of the time. 

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

Strength is our primary focus today.

Warm up - arrive 15-20 minutes before the buy in to get warmed up. 

Buy In - Starts as a group promptly at the times posted above

Strength - (Week 1) Back Squats - Work up to a 5 RM

2 x 20 = Step weighted lunges (holding Kbell in rack) 
10 steps each side then switch arms

Conditioning - AMRAP 10 Minutes:

10 Push Press (no rack - from the floor) 
Rx'd Load = 50% of your body weight on bar

5 Burpees (feet clear the floor with a clap behind head)

Cash Out - Finish Strong

FORM / FROM (Full Range of Motion) Don't be satisfied with poor form. If flexibility is your limiting factor then spend more time doing mobility drills. 

Train Hard. Train Heavy. Train Smart
Be coachable! 

Check us out at CrossFit864 on Facebook

Have a great day!

BE STRONG!
Jay and Janice

Saturday November 10, 2012

CrossFit864 Strength and Conditioning

“Come now, let us reason together, says the LORD: though your sins are like scarlet, they shall be as white as snow; though they are red like crimson, they shall become like wool.”
-Isaiah 1:18

“We may speak about a place where there are no tears, no death, no fear, no night; but those are just the benefits of heaven. The beauty of heaven is seeing God.”
-Max Lucado

WOD - starts at 8:30a.m.

Yoga - starts at 9:30a.m. $6.50

Have a great weekend!

What is the difference between an obstacle and an opportunity? Our attitude toward it. Every opportunity has a difficulty, and every difficulty has an opportunity.

-J. Sidlow Baxter

BE STRONG!
Jay and Janice

Friday November 9, 2012

CrossFit864 Strength and Conditioning

“And if it is evil in your eyes to serve the LORD, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the LORD.”
-Joshua 24:15

"It's not so much what we profess but what we practice that determines our real devotion to Christ."
-Bob Gray

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

Warm up - Arrive 15-20 minutes before the buy in

Buy In - Starts at times posted above

WOD - 10 RFT:

3 Front Squats (135/75) From Floor - No Rack
6 Dips (Ring or Bar)
9 Ball Slams

Cash Out

Yoga - Saturday at 9:30a.m. $6.50

Always do your best. What you plant now, you will harvest later. 
-Og Mandino 

BE STRONG!
Jay and Janice

Thursday November 8, 2012

CrossFit864 Strength and Conditioning

Pray for All People 
"First of all, then, I urge that supplications, prayers, intercessions, and thanksgivings be made for all people, for kings and all who are in high positions, that we may lead a peaceful and quiet life, godly and dignified in every way.”
1 Timothy 2:1-2

Of all religions, the Christian should of course inspire the most tolerance, but until now Christians have been the most intolerant of all men. 
-Voltaire

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

Warm-up Posted (spend 10-15 minutes before buy in)

Buy In

WOD - 3 RFT:

10 Ground to Overhead (RX'd Load = 95/65)
200 Meter Shuttle Sprint, 50 Meters out and back twice

Cash Out 

Check out video tips posted on CrossFit864 Facebook  

Yoga - Saturday 9:30a.m. $6.50

BE STRONG!
Jay and Janice

Wednesday November 7, 2012

CrossFit864 Strength and Conditioning

“making known to us the mystery of his will, according to his purpose, which he set forth in Christ as a plan for the fullness of time, to unite all things in him, things in heaven and things on earth.”
-Ephesians 1:9-10

Character is doing the right thing when nobody's looking. There are too many people who think that the only thing that's right is to get by, and the only thing that's wrong is to get caught.  
-J.C. Watts

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

Buy In

WOD - Complete 5 RFT:

7 One Arm Dbell Swings (7 each side) Load - AHAP
14 Back Extensions
21 Double Unders (scale x 3 singles)

Cash Out

BE STRONG!
Jay and Janice