Thursday, October 31, 2013

Friday November 1, 2013


CF864 Strength and Conditioning

Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.
-1 Peter 5:8-9


“Do you not know that God entrusted you with that money (all above what buys necessities for your families) to feed the hungry, to clothe the naked, to help the stranger, the widow, the fatherless; and, indeed, as far as it will go, to relieve the wants of all mankind? How can you, how dare you, defraud the Lord, by applying it to any other purpose?” 

-John Wesley  

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1

Thank you very much!  


Today's WOD's - Start Promptly at: 

5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Please arrive in time to allow you to warm up before the buy in. If you show up late please catch the next WOD. Thanks!

Skill Work - Get your "Goat Work" on. What movement do you struggle with the most? Work on it until it becomes your strength.

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

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


c.) WOD - 10 Rounds:


5 DU's (x3 singles)
10 Push-ups (HR)
15 Air Squats

FORM! Get full ROM (range of motion)

d.) Cash Out - Finish Strong!

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


New tees at the gym. Grab your favorite color!


Check us out at CrossFit864 on Facebook

Do you give more than you take?


be strong!
Jay and Janice

Wednesday, October 30, 2013

Thursday October 31, 2013


CF864 Strength and Conditioning

For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.
-Ephesians 2:8-9


Amazing grace! How sweet the sound that saved a wretch like me. I once  was lost, but now am found, was blind but now I see.

-John Newton

Today's WOD's - Start Promptly at:  

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

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1

Thank you very much!  

Skill work - Shoulder mobility / Ankle mobility


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


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


c.) Strength  - Bench Press 3RM


Bench Press - No Bounce!
FORM! If it's not strict it's not legit!

NFT - 2 X 15 (each arm) One arm KB Floor Press

d.) Conditioning - CrossFit Games 12.5 

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups


6 Barbell Thrusters
6 Chest to bar Pull-ups


9 Barbell Thrusters
9 Chest to bar Pull-ups


12 Barbell Thrusters
12 Chest to bar Pull-ups


15 Barbell Thrusters
15 Chest to bar Pull-ups


18 Barbell Thrusters
18 Chest to bar Pull-ups


21 Barbell Thrusters
21 Chest to bar Pull-ups...


This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.


Score = Total reps completed in 7 minutes


Load - 100/65

Scale based on your strength/fitness level.

e.) Cash Out - Finish Strong!

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


Grab a cold "Kill Ciff" for Post WOD recovery.

Check out the new tees at CF864


“Without a heart transformed by the grace of Christ, we just continue to manage external and internal darkness.” 
-Matt Chandler


How have you been blessed this week?


be strong(er)!
Jay and Janice

Tuesday, October 29, 2013

Wednesday October 30, 2013


CF864 Strength and Conditioning

Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. 
-Romans 12:1

“The most sublime act is to set another before you.” 
-William Blake

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

Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1

Thank you very much! 


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


b.) Buy In (starts at the time above)


c.) WOD - EMOM 15


3 Power Cleans + 1 Push Press

6 K2E

Rx Load on cleans = minimum of 135/75

FORM! Rx is more than the amount of weight on the bar.

K2E - Palms forward / knees must touch elbow each rep to count

Today's WOD will catch up with you if you haven't included "cleans" in your skill work. Don't create your own version of the clean with a hybrid mix of 2 or 3 movements (none that look like a power clean.) If you struggle with the form drop the amount of weight on the bar and use this as an opportunity for skill work. Don't neglect the hips. There's a lot of room for hip flexibility and hamstring work for those who struggle to get to parallel without falling forward. Spend a little time on it each day and you will see improvements very quickly.


d.) Cash Out - Finish Strong! 

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



be strong!
Jay and Janice

Monday, October 28, 2013

Tuesday October 29, 2013


CF864 Strength and Conditioning

I desire to do your will, my God; your law is within my heart.”
-Psalm 40:8

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

-Ralph Waldo Emerson

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


"We don’t do easy. We don’t do lazy”
-CrossFit 

Constantly Varied - Always be Prepared! 


Reminder - November Dues (November 1, 2013)
$10.00 Late fee on all dues after Friday, November 1

Thank you very much! 

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

b.) Buy In (starts at the time above)


c.) WOD - AMRAP 15 


5 Strict Pull-ups 

7 Goblet Squats
9 Box Jumps 

Rx=

Pull-ups = No kip. Chin over bar. Any grip on bar is acceptable.
Goblet Squats = at least 24kg. (guys) 16kg. (girls) KB. Heavier if you can. Must get to at least parallel depth - shallow squats don't count.
Box Jump = 24 (guys) 20 (girls) Hips open on top of the box.


d.) Cash Out - Finish Strong!

Do not let your hearts be troubled. Trust in God; trust also in me.

-Jesus Christ

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


be strong!
Jay and Janice

Sunday, October 27, 2013

Monday October 28, 2013


CF864 Strength and Conditioning

For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.

-Hebrews 4:12

“Let us live this day in that light, that life, and that peace, so that we may gain the victory over those things that press us down.” 

-George Dawson

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


Skill Work - Hip and Hamstring Mobility / Squat Stretch / Light DL's
Work on those weaknesses because they WILL show up in the WOD's this week. Don't wait until then to remember that you suck at it! That's what skill work is all about. Please arrive in time to warm up BEFORE the Buy In. Do not risk getting injured because you failed to properly prepare for the work ahead of you. Stay injury free. Train smart! 

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

a.) Warm-up 


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


c.) Strength  - Deadlift 3 RM 


Form = NO Bouncing! NO Dropping from lockout!

d.) Conditioning 


Alternating Tabata (8x20/10)
a. Push-ups (HR)
b. No Push-up Burpee

2 Minute Rest:

3 RFT:

25 Sit-ups (unanchored)
15 Strict T2B (No kip, palms forward, arms fully extended)
10 OH Walking Lunge (10 each leg) 45/25 Plate OH 

e.) Cash Out - Finish Strong!

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


Jesus First, Others Next, Yourself Last, This spells J-O-Y.

Have a great Monday!

be strong!
Jay and Janice