Tuesday April 1, 2014

CF864 Strength and Conditioning

But he was pierced for our rebellion, crushed for our sins. He was beaten so we could be whole. He was whipped so we could be healed. All of us, like sheep, have strayed away. We have left God’s paths to follow our own. Yet the Lord laid on him the sins of us all.
-Isaiah 53:5-6

“If you can't figure out your purpose, figure out your passion. For your passion will lead you right into your purpose.” 
-T.D. Jakes

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on TGU today.

Reminder - April Dues (by April 1, 2014) Thank you!
$10.00 Late fee on all dues after Tuesday April 1. 

Buy In - always as a group

WOD - 3 Rounds - NFT

Max Rep Floor Press (as many as possible without racking)
10 Floor Wipers (L/R = 1 rep)
Load = 65% of last 1 rep max on floor press
After last rep of floor press continue into floor wipers without racking bar
Partner up and make sure that you have someone to spot you. 

then-

50 Tire Flips (AHAP)

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

be strong!

Jay and Janice

Monday March 31, 2014

CF864 Strength and Conditioning

Dear brothers and sisters, if another believer is overcome by some sin, you who are godly should gently and humbly help that person back onto the right path. And be careful not to fall into the same temptation yourself. Share each other’s burdens, and in this way obey the law of Christ. If you think you are too important to help someone, you are only fooling yourself. You are not that important. Pay careful attention to your own work, for then you will get the satisfaction of a job well done, and you won’t need to compare yourself to anyone else. For we are each responsible for our own conduct.

-Galatians 6:1-5

"Forgiveness is the fragrance the violet sheds on the heel that has crushed it." 
-Mark Twain

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on dips today.

Reminder - April Dues (by April 1, 2014)
$10.00 Late fee on all dues after Tuesday April 1. 

Buy In - always as a group

Strength - Press 5 RM

Conditioning - AMRAP - 10

10 DU's (scale - x 3 fast singles)
10 Goblet Squats (Rx = 24/16 kg. KB) Beast = 32/24kg.

Cash Out - Finish Strong

Men's Roundtable Tonight - A Quest for Authentic Manhood

Monday, March 31 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

"Happy Monday"

be strong!

Jay and Janice

Friday March 28, 2014

CF864 Strength and Conditioning

My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.
-Psalm 62:7


“Be ashamed to die until you have won some victory for humanity.”
-Horace Mann

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on TGU today.

Buy In - always as a group

WOD - CrossFit Games Open 14.5

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

be strong!

Jay and Janice

Thursday March 27, 2014

CF864 Strength and Conditioning

For you have been given not only the privilege of trusting in Christ but also the privilege of suffering for him.
-Philippians 1:29

“None of us knows what might happen even the next minute, yet still we go forward. Because we trust. Because we have Faith.” 
-Paul Coelho

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

ALL WODs start together as a group.


Rx = Movement Standards/Load/ROM/Form


Warm-up/Skill Work - Goat work. Work on TGU today.

Buy In - always as a group

WOD - "Fran"

Three rounds, 21-15-9 reps, for time of:
95-Pound Thruster
Pull-ups

Girls Rx load = 65 pounds. 

Thrusters = MUST reach proper depth (parallel or below) and full extension (locked out at the top) 

Pull-ups = any style, any hand position. Chin MUST be over bar. Arms MUST be fully extended at the bottom, NO bent elbows.

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up before the entry fee goes up.

“Trust is the glue of life. It's the most essential ingredient in effective communication. It's the foundational principle that holds all relationships.” 

-Stephen R. Covey

be strong!

Jay and Janice

Wednesday March 26, 2014

CF864 Strength and Conditioning

But if we confess our sins to him, he is faithful and just to forgive us our sins and to cleanse us from all wickedness.
-1 John 1:9

"To forgive is to set a prisoner free and discover that the prisoner was you." 
-Louis B. Smedes

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Pick a weakness.

Buy In - always as a group

WOD - For Time: 21-15-9
GHD Sit-ups (sub - AbMat)
Ball Slam
Russian Twist / Feet off floor
30 second plank hold and 30 second handstand hold between each round

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Tuesday March 25, 2014

CF864 Strength and Conditioning

For the wages of sin is death, but the free gift of God is eternal life through Christ Jesus our Lord.
-Romans 6:23

The strength of a man consists in finding out the way in which God is going, and going in that way too.
-Henry Ward Beecher

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Work on TGU today.

Buy In - always as a group

WOD - EMOM - 16 

Even - 15 KBS (24kg./16kg.) Beast (32kg./24kg.)

Odd - 15 KB Step-ups (same KB as swings)

15 total steps on box / hold KB both hands at chest level

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Monday March 24, 2014

CF864 Strength and Conditioning

God blesses those who patiently endure testing and temptation. Afterward they will receive the crown of life that God has promised to those who love him.
-James 1:12

There are two ways to live: you can live as if nothing is a miracle; you can live as if everything is a miracle.
-Albert Einstein


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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. 

Buy In - always as a group

Strength - Squat Clean 5-5-3-3-1

Conditioning - 10 RFT:

5 C2B Pull-ups
10 Hand Release Push-ups
15 Jumping Air Squats

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable Tonight - A Quest for Authentic Manhood

Monday, March 24 (after last WOD) 7:00p.m.

be strong!

Jay and Janice

Friday March 21, 2014

CF864 Strength and Conditioning

Respect everyone, and love your Christian brothers and sisters. Fear God, and respect the king.
-1 Peter 2:17


“The beginning is always today.” 
-Mary Shelley

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. 

Buy In - always as a group

WOD - CrossFit Games Open 14.4

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Thursday March 20, 2014

CF864 Strength and Conditioning

But the Spirit produces the fruit of love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control.
-Galatians 5:22

“Educate your children to self-control, to the habit of holding passion and prejudice and evil tendencies subject to an upright and reasoning will, and you have done much to abolish misery from their future and crimes from society.” 
-Benjamin Franklin

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

CrossFit Games 14.4 Live tonight at 8:00p.m. at CF864
Come participate or just come hang out and support your fellow CrossFitters. 
14.4 will also be Friday's WOD

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. 

Buy In - always as a group


Strength - Floor Press 1RM

Conditioning - For Time:

30 Back Squats 
Run 1 Mile
30 Strict Pull-ups

Rx Load = your body weight on bar
Pull-ups = any hand position. chin completely over the bar - no chicken necking. arms fully extended (no bent elbows) at the bottom of the movement.

Goal - rack the bar as few times as possible.

Scale based on your strength / fitness level. If you can't squat your body weight to parallel or below reduce the load until you can reach proper depth.

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Wednesday March 19, 2014

CF864 Strength and Conditioning

May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.
-Romans 15:13


Christianity, if false, is of no importance, and if true, of infinite importance. The only thing it cannot be is moderately important.
-CS Lewis

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work.

Buy In - always as a group

WOD - 5 RFT:

3 TGU (3 each side / load = Kbell AHAP)
6 No push-up Burpees
20 AbMat Sit-ups
Bear crawl - one length of gym each round
Keep butt low - back parallel with floor 

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Tuesday March 18, 2014

CF864 Strength and Conditioning

The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, he leads me beside quiet waters, he refreshes my soul. He guides me along the right paths for his name’s sake.
-Psalm 23:1-3

“The LORD gave us power in proportion to the work to be done, and strength according to the race set before us, and grace and help as our needs required.”
-Joseph Smith, Jr.

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Include OHS in your skill work this week

Buy In - always as a group

WOD - 4 RFT:

10 KBS
10 Dips
15 KBS
15 Dips

Load - 24kg./16kg. (American Style Swing)

Dips - Rx = Rings or Bar 
(NO Band assisted dips / NO Box dips)
Scale to x2 HR Push-ups if unable to do dips

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Monday March 17, 2014

CF864 Strength and Conditioning

Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.
-Colossians 3:12

“In the course of my life, I have often had to eat my words, and I must confess that I have always found it a wholesome diet.” 
-Winston Churchill

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Work on things that you suck at. 

Buy In - always as a group

Strength - Deadlift 1RM 
Rx = Conventional Deadlift
No bounce

NFT - 2 X 15 Good Mornings

Conditioning - EMOM - 12

Even - 10 K2E

Odd - One Arm KB Push Press (5L/5R) 24/16kg

Cash Out - Finish Strong

“These are the few ways we can practice humility:

To speak as little as possible of one's self.

To mind one's own business.

Not to want to manage other people's affairs.

To avoid curiosity.

To accept contradictions and correction cheerfully.

To pass over the mistakes of others.

To accept insults and injuries.

To accept being slighted, forgotten and disliked.

To be kind and gentle even under provocation.

Never to stand on one's dignity.

To choose always the hardest.” 
-Mother Teresa

How much skill work will you include in your training this week?
Include OHS and Pistols in your skill work

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable Tonight - A Quest for Authentic Manhood

Monday, March 17 (after last WOD) 7:00p.m.

be strong!

Jay and Janice

Friday March 14, 2014

CF864 Strength and Conditioning

And we know that God causes everything to work together for the good of those who love God and are called according to his purpose for them.
-Romans 8:28

Let God's promises shine on your problems. 
-Corrie Ten Boom

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


Skill Work - Goat work. Things that you suck at. Don't ignore skill work.

Buy In - starts as a group

WOD - CrossFit Games Open 14.3

8 minute AMRAP:

10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


Want to get better?
How much skill work will you include in your training today?

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up early and save on the entry fee

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

be strong!

Jay and Janice

Thursday March 13, 2014

CF864 Strength and Conditioning

And because of his glory and excellence, he has given us great and precious promises. These are the promises that enable you to share his divine nature and escape the world’s corruption caused by human desires.
-2 Peter 1:4

God loves each of us as if there were only one of us. 
-St. Augustine

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

Skill Work - Goat work. Things that you suck at. Don't ignore skill work.

Buy In - starts as a group

Strength - Floor Press 3RM

Conditioning - 4 RFT:

10 Hang Power Cleans (115/75)
25 KBS (24kg./16kg.) - American style
10 Push-ups (HR / Perfect form. Tight - No sag, No Bridging)

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Want to get better?
How much skill work will you include in your training today?

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up early and save on the entry fee

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

be strong!

Jay and Janice

Wednesday March 12, 2014

CF864 Strength and Conditioning

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

Skill Work - Goat work. Include OHS in your skill work this week

Buy In - always as a group

WOD- 5RFT:

100 Meter Walk w/one KB OH (locked out) switch arms at 50M

15 Wall Balls (18-20/12-14)

15 Floor Wipers (each side =1) 135/75

20 Second Plank Hold

Cash Out - Finish Strong

How much skill work will you include in your training today?

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

HIT CrossFit - Competition Saturday March 15 at 4:00p.m. 

See details on board at gym

be strong!

Jay and Janice

Tuesday March 11, 2014

CF864 Strength and Conditioning


Instead, you must worship Christ as Lord of your life. And if someone asks about your Christian hope, always be ready to explain it.
-1 Peter 3:15

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

Rx = Movement Standards/Load/ROM/Form

Skill Work - Goat work. Include OHS in your skill work this week

Buy In - always as a group

WOD - 2 Rounds for as many reps as possible:
2 Minutes - Push Press (135/95)
1 Minute Rest
2 Minutes - Box Jumps (24/20)
1 Minute Rest
2 Minutes - Air Squats
1 Minute Rest

Cash Out - Finish Strong

How much skill work will you include in your training today?

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

HIT CrossFit - Competition Saturday March 15 at 4:00p.m. 

See details on board at gym

be strong!

Jay and Janice