Tuesday October 1, 2013

CF864 Strength and Conditioning

And it is my prayer that your love may abound more and more, with knowledge and all discernment, so that you may approve what is excellent, and so be pure and blameless for the day of Christ,
-Philippians 1:9-10


“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

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility work before you jump in. Train to be better than you were yesterday. How much skill work have you been including in your warm up?

Rx Jump Ropes

We've had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The total price is $33.25

Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!

Skill Work - Kettlebell Swing / Burpees 

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD - "Tabata" (8 x 20/10)

Alternating:

#1
a.) Burpee
b.) Plank Hold

1 Minute Rest

#2
a.) Ball Slams
b.) OH Plate Hold - Locked Out (45/25)

FORM, FORM, FORM!

d.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

“Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.” 
-John of Zebedee (John 3:36, The Holy Bible)

Today's To Do:

1. Eat
2. Train
3. Rest 
4. Be Awesome

Have a great Tuesday! 

be strong!
Jay and Janice

Monday September 30, 2013

CF864 Strength and Conditioning

For you were called to freedom, brothers. Only do not use your freedom as an opportunity for the flesh, but through love serve one another. For the whole law is fulfilled in one word: “You shall love your neighbor as yourself.”
-Galatians 5:13-14

“God does watch over us and does notice us, but it usually through someone else that he meets our needs.” 
-Spencer W. Kimball

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility before you jump into back squats.

Skill Work - Hip Mobility / Squat Stretch / Squat Depth

Remember - A Squat above parallel is NOT a Squat!

Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!

a.) Warm-up 

b.) Buy In (starts promptly at the time above)

c.) Strength  - Back Squat 3RM

NFT - Back Extensions or Light Good Mornings 2 x 15

d.) Conditioning - 5 RFT:

10 Goblet Squats 
15 K2E
20  AbMat Sit-ups

Goblets squats - holding a single Kbell/Dbell perform a deep squat and drive out on the knees with your elbows.

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Have a great Monday!

be strong!
Jay and Janice

Friday September 27, 2013

CF864 Strength and Conditioning

For we know him who said, “It is mine to avenge; I will repay,” and again, “The Lord will judge his people.” It is a dreadful thing to fall into the hands of the living God.
-Hebrews 10:30-31

“The best revenge is not to be like your enemy.”
-Marcus Aurelius (born in Rome, Italy April 28, 0121)

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

Skill Work - What's your goat / your weakness - include it in your warm up until it becomes your strength. 

When you arrive start getting your warm up on - please don't just stand around waiting on the buy in to start. You need to have some good skill work / mobility work / warm up before jumping into the buy in. 

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 
Thank you for your cooperation! 

Reminder - October Dues (October 1, 2013)
$10.00 Late fee on all dues after Tuesday, October 1
Thank you very much!

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above) 

c.) WOD - "Annie" 

50-40-30-20 and 10 reps of:
Double-unders
Sit-ups

d.) Cash Out - Finish Strong!

“It's hard to beat a person who never gives up.”
-Babe Ruth

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook

FRIDAY! It's even better than "Hump Day"
Hope that your week has been great!

be strong!
Jay and Janice

Thursday September 26, 2013

CF864 Strength and Conditioning

My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One.
-1 John 2:1

“Do you want to know who you are? Don't ask. Act! Action will delineate and define you.”
-Thomas Jefferson

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

Do not risk an injury by not properly warming up prior to the Buy In. Include skill work in your buy in. How much mobility have you done this week?

Skill work - Overhead lockout / Overhead mobility

Please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 

Thank you for your cooperation! 

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength  - Press 5RM 

d.) Conditioning - 5 RFT:

20 Push Press
10 Weighted Step-ups 
30 Second Plank Hold

Push Press Load = 65% of today's heaviest 5 rep set
Goal = all reps unbroken

Step-up Load = same as Push Press. 10 Total steps onto box

Plank - Tight / No sagging / No bridging 


e.) Cash Out - Finish Strong!

Reminder
The floor in the gym (both sections) have been repaired. Thanks for your patience and understanding while the work was being completed. We love our gym and we understand that it's over 100 years old and we have to treat it that way. Please do not drop weights on the concrete. If you are doing a movement that you have to get out from under make sure that you are on mats with bumper plates. Never drop/slam kettlebells or a bar with steel plates. Never intentionally drop a deadlift from the top - always control it back to the floor.

Train to be stronger than you were yesterday!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

“Nothing in the world is ever completely wrong. Even a stopped clock is right twice a day.”
-Paulo Coelho

Rx Jump Ropes

We've had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up this week so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The are good ropes. The total price is $33.25

CF864 is now accepting credit cards. 


Look forward to seeing you today!


What's the most important thing in your life today?

be strong(er)!
Jay and Janice

Wednesday September 25, 2013

CF864 Strength and Conditioning

So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.
-Hebrews 10:35-36


“The brick walls are there for a reason. The brick walls are not there to keep us out. The brick walls are there to give us a chance to show how badly we want something. Because the brick walls are there to stop the people who don’t want it badly enough. They’re there to stop the other people.”
-Randy Pausch

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

"Hump Day"

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing mobility work before you jump in. Train to be better and stronger than you were yesterday. How much skill work have you been including in your warm up? 

a.) Warm-up - Mobility work / Skill Work / Goat Work

b.) Buy In (starts at the time above)

c.) WOD - 4 RFT:

25 Push-ups (HR)
15 K2E (palms forward, arms fully extended)
OH Plate Carry (45/25) 

OH Plate Carry - must be locked out. To 50 Meter mark and back. Please do not drop/slam the plate

Goal = All unbroken reps

d.) Cash Out - Finish Strong!

We ask that everybody please use the CrossFit864 parking lot (on the railroad track side) this is our parking lot. The parking lot on the Main Street side is for Wilson's Curb Market customers. 
Thank you for your cooperation!

“When you get to the end of your rope. Tie a knot and hang on.”
-Franklin D. Roosevelt

Constantly Varied - Be Prepared  

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Looking for results? Here a good guideline - 70% Kitchen - 30% Gym
Dedication = Results!


Rx Jump Ropes
We've had a lot of you show interest in ordering a Rx Jump Rope that did not get in on the last order. We are getting another order up this week so let us know ASAP if you are interested. Once we get the amount needed to get the discount we will submit the order. The are good ropes. The total price is $33.25

be strong!
Jay and Janice