Thursday May 1, 2014

CF864 Strength and Conditioning

Instead, we will speak the truth in love, growing in every way more and more like Christ, who is the head of his body, the church.
-Ephesians 4:15

“Unless we take that first step into the unknown, we will never know our own potential!” 
-Allan Rufus 

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

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

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

Buy In - always as a group


Strength - Deadlift 5RM

No Bounce. No Dropping from Lockout. 
Rx = Conventional Style (hands outside of knees)

Conditioning - 4 RFT / Quality 

1 Strict Press
1 Strict Pull-up
1 Strict Press
3 Strict Pull-ups
1 Strict Press 
5 Strict Pull-ups

25 DU's each round (scale to x 3 singles)

Rx Load = 90% of your last 1 RM Press

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

2014 National Day of Prayer - Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

Memorial Day Murph - Monday May 26 at 9:00a.m.

CrossFit864 Cookout - Thursday May 8 at 7:15p.m.

Celebrate our PC Students and Pharmacy School Students that are Graduating and Welcome to Summer Cookout!
Jay and Janice will provide grilled burgers. You can bring a side dish. There will be two tables for side dishes - 1 Paleo and 1 Non Paleo.
Sign up list on board at gym. Please sign up ASAP so that we can get a head count for burgers, etc.

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice

Wednesday April 30, 2014

CF864 Strength and Conditioning

For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.
-James 3:16

“Most haters are stuck in a poisonous mental prison of jealousy and self-doubt that blinds them to their own potentiality.”
-Steve Maraboli

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

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

ALL WODs start together as a group.


Rx = Movement Standards/Load/ROM/Form

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

Buy In - always as a group

WOD - 4 RFT:


21 No Push-up Burpee Lateral Box Step-Over
15 KB Clean (each side) Load - 24/16kg.
9 Dips (ring or bar) No band assistance. Scale to push-ups

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

2014 National Day of Prayer - Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

Memorial Day Murph - Monday May 26 at 9:00a.m.

be strong!

Jay and Janice

Tuesday April 29, 2014

CF864 Strength and Conditioning

You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.
-Philippians 2:5-8

“How would your life be different if…You walked away from gossip and verbal defamation? Let today be the day…You speak only the good you know of other people and encourage others to do the same.”
-Steve Maraboli

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/Mobility - Goat work

Buy In - always as a group

WOD - EMOM 15

Even - Thrusters (6)
Odd - T2B (12)

Rx Load = 95/65
T2B = palms forward. Toes must touch each rep.

Cash Out - Finish Strong

Support your fellow CrossFitters!

2014 National Day of Prayer - Thursday May 1
Join us on the lawn at the Clinton Museum at 12 Noon on Thursday. See link on CrossFit864 Facebook for details.

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. 

Yoga at CF864 - Tuesday April 29 at 7:15p.m. $5 
sign up on whiteboard at gym

Memorial Day Murph - Monday May 26 at 9:00a.m.


“Envy is for people who don’t have the self-esteem to be jealous.” 

Have a great Tuesday! 

be strong!

Jay and Janice

Monday April 28, 2014

CF864 Strength and Conditioning

For the Son of Man came to seek and save those who are lost.”
-Luke 19:10

“Somebody once said that in looking for people to hire, you look for three qualities: integrity, intelligence, and energy. And if you don’t have the first, the other two will kill you. You think about it; it’s true. If you hire somebody without integrity, you really want them to be dumb and lazy.” 
-Warren Buffett

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

Warm-up/Skill Work - Goat work (your weakness) 

Goal today in the gym -  100% No matter if that puts you first on the whiteboard or dead last. It's about doing the best that you can do today.

ALL WODs start together as a group.

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

Buy In - always as a group

Remember - the buy in is NOT a warm-up. Show up in time to warm up before the buy in starts.

Strength - Floor Press 5 RM

Movement standards:
-Butt must stay on the floor at all times (butt up = scaled)
-Legs fully extended
-Elbows must touch floor on every rep
-Must lock out each rep to full extension

Conditioning - For time: 200 KBS 

Load = 24kg./16kg.

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

The Big Monday Question - 
How was your nutrition over the weekend?  

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar. 
-D.E. Bradford

Just so you don't forget -Carbs do two things - they taste good and they make you fat. 


Men's Roundtable Tonight - A Quest for Authentic Manhood
Monday, April 28 (after last WOD) 7:00p.m.

This Saturday - Get signed up 
CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - 0800

Yoga at CF864 - Tuesday April 29 at 7:15p.m. $5 
sign up on whiteboard at gym

Memorial Day Murph - Monday May 26 at 9:00a.m.

"Have a great Monday"

be strong!

Jay and Janice

Friday April 25, 2014

CF864 Strength and Conditioning

For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And the ransom he paid was not mere gold or silver. It was the precious blood of Christ, the sinless, spotless Lamb of God.
-1 Peter 1:18-19

“Happiness makes up in height for what it lacks in length.” 
-Robert Frost

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

Warm-up/Skill Work/ Mobility 
Goat work - Work on KB rack position and clean form   

ALL WODs start together as a group.

Buy In - always as a group

CrossFit HQ Hero WOD - "TK"

Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood

U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

3 rules for any Hero WOD:
1. No complaining, bitching or whining.
2. No quitting.
3. Remember what this represents and honor those who have fallen. 

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. 

Yoga at CF864 - Tuesday April 29 at 7:15p.m. $5 (sign up at gym)


No Saturday WOD (4-26) 
We will supporting the "Palmetto Equestrian 5K Mud Run"    
Come out and support a good cause and the CF864 teams that are participating on Saturday. See flyer at gym for details. 
Event location - 4000 Hurricane Church Road, Clinton

“A hero is no braver than an ordinary man, but he is brave five minutes longer.”
-Ralph Waldo Emerson

Have a great Friday!

be strong!
Jay and Janice

Thursday April 24, 2014

CF864 Strength and Conditioning

For the Scriptures say, “‘As surely as I live,’ says the Lord, ‘every knee will bend to me, and every tongue will confess and give praise to God.’”
-Romans 14:11

“I realized that all my life, my values were based upon typical middle-class American values: hard work, doing good, living well, owning things, following the rules & being the best I can be... but God clearly says, "those are not MY values. I value justice, mercy & humility.” 
-John Green

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

Please be on time for the WOD. If you show up late (no early enough to warm up prior to the Buy In) please wait until the next group starts. Thanks!


ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work / Your weakness

Buy In - always as a group

WOD - 5 Rounds for Time / Quality

5 OHS - 3 second pause at bottom
10 Squats w/ KB in rack position (5 each arm) same load as FW
15 Push-ups (strict / no sag or bridge - HR) 
One arm KB Farmers walk in rack position

Load - OHS (95/65) Scale to 45/25 plate if unable to squat to proper depth and stay on your heels.

A Squat above parallel is NOT a Squat

Farmers Walk - Rx 32kg./24kg. to 50 meter mark and switch hands. If you can't carry the Rx load in the "rack position" then scale the weight.

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. 

Have a great Thursday!

be strong!

Jay and Janice

Wednesday April 23, 2014

CF864 Strength and Conditioning

For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.
-Romans 1:20


Jesus cannot forget us; we have been graven on the palms of his hands.
-Lois Picillo

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work - Goat work. Work on TGU this week.

Buy In - always as a group

WOD - 4 RFT:

25 Ball Slams 
25 Single-unders (fast/unbroken)
25 AbMat Sit-ups
25 Lateral Hops (each side = 1 rep)

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up 

be strong!

Jay and Janice

Tuesday April 22, 2014

CF864 Strength and Conditioning

I give them eternal life, and they will never perish. No one can snatch them away from me, for my Father has given them to me, and he is more powerful than anyone else. No one can snatch them from the Father’s hand. The Father and I are one.”
-John 10:28-30

“With the new day comes new strength and new thoughts.” 
-Eleanor Roosevelt

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 / Your weakness

Buy In - always as a group

WOD - For time: 21-15-12-9-6 reps of:

KBS
T2B

Rx Load = 24kg./16kg.

Rx = movement standard:
Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don't drop kettlebells - please control to the ground.

T2B = Palms forward. Toes must make contact with the bar on each rep.


Cash Out - Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work?  Don't neglect this important part of CrossFit training! It's just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run" Bench Press/5kMay 3, 2014 - Get signed up today. 

be strong!

Jay and Janice

Monday April 21, 2014

CF864 Strength and Conditioning

O death, where is your victory? O death, where is your sting?” For sin is the sting that results in death, and the law gives sin its power. But thank God! He gives us victory over sin and death through our Lord Jesus Christ.
-1 Corinthians 15:55-57

“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don't worry; the forces of evil are breathing their last. Not to worry...He's risen!” 
-Charles Swindoll

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

Warm-up/Skill Work - Goat work. Work on Dips (ring/bar) and clean form - foot position and rack position. 

Goal today in the gym - NO jacked up cleans! Don't create your own hybrid movement. 

ALL WODs start together as a group.

Buy In - always as a group


WOD - For Time / Quality
30 Power Cleans
Run 800 Meters
30 Burpees 

Rx Load = 75% of your body weight on bar

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

How was your nutrition this weekend? Did you waste all of the hard work that you put into your training last week by eating junk?

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar. 
-D.E. Bradford

Carbs do two things - they taste good and they make you fat.


Men's Roundtable Tonight - A Quest for Authentic Manhood
Monday, April 21 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014 - Get signed up today. 

I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr

"Happy Monday"

be strong!

Jay and Janice

Friday April 18, 2014

CF864 Strength and Conditioning

"Good Friday"


Greater love has no man than this, that a man lay down his life for his friends.

-John 15:13

Our old history ends with the cross; our new history begins with the resurrection. 
-Watchman Nee

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

ALL WODs start together as a group.

Warm-up/Skill Work - Goat work. 

Buy In - always as a group

WOD - "Good Friday WOD"

Cash Out - Finish Strong

How far did Jesus carry the cross to Calvary?
It is 0.3 kilometers (800 meters/half mile) from Pontius Pilate's court to the traditionally accepted site of the crucifixion Golgotha, which means "the Place of the Skull." We really don't know how far Jesus carried the cross because Simon of Cyrene was pulled from the crowd to carry it for him. Also, the precise path Jesus took through Jerusalem is not recorded in the Bible.

Source: Christian Apologetics and Research Ministry

How much did the cross weight that Jesus had to carry?
There are many historians that have researched the answer to this question, and an average cross weighed about 300 pounds, they were massive and made out of extremely heavy wood. The condemned was forced to carry the crossbeam on his shoulders to the place of execution. but the crossbeam would not be quite as burdensome, weighing around 75–125 pounds (35–60 kg). Upright posts would presumably be fixed permanently in place, and the crossbeam, with the condemned person perhaps already nailed to it, would then be attached to the post.

Jesus' final hours on the cross lasted from approximately 9:00a.m. to 3:00p.m., a period of about six hours.

Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule

Friday - 5:15a.m. and 9:00a.m. only 

Saturday - No WOD

Check the CF864 News Board at the gym for upcoming events 

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up

For what shall it profit a man, if he gain the whole world, and suffer the loss of his soul?
-Jesus

be strong!

Jay and Janice

Thursday April 17, 2014

CF864 Strength and Conditioning

Love Fulfills God’s Requirements 
Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.
-Romans 13:8

The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, 'O God, forgive me,' or 'Help me.'
-Billy Graham

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 squat therapy

Buy In - always as a group

Strength - Back Squat 1 RM

Work up to a heavy single squat. Make sure that you have a spotter (that's paying attention) Must hit depth.

A Squat above parallel is NOT a Squat!

Conditioning - "Justin"

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench press
Strict pull-ups

CrossFit HQ Hero WOD-
U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan—assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina—died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

30 Minute Time Cap

Cash Out - Finish Strong

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014 - Get signed up

Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule

Friday - 5:15a.m. and 9:00a.m. only 

Saturday - No WOD

Check the CF864 News Board at the gym for upcoming events 

"Have a great day"

be strong!

Jay and Janice