Monday September 1, 2014 Labor Day

CF864 Strength and Conditioning

Work willingly at whatever you do, as though you were working for the Lord rather than people.
-Colossians 3:23

"There is no substitute for hard work."
-Thomas Edison 

Labor Day WOD - starts at:
9:00a.m. (only one WOD today)

Reminder - September Dues (NLT Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -ALL WODs / Buy In - start as a group. 

c.) WOD - 9:00a.m.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

FORM! More important than time/weight used

Check us out at CrossFit864 on Facebook

Share a word of encouragement with someone today. 

It's Labor Day - take the day off!

Hope you have a great day! 

Never Give Up!
Jay and Janice

Friday August 29, 2014

CF864 Strength and Conditioning

"Where were you when I laid the earth's foundation? Tell me, if you understand. Who marked off its dimensions? Surely you know! Who stretched a measuring line across it? On what were its footings set, or who laid its cornerstone-while the morning stars sang together and all the angels shouted for joy?
-Job 38:4-7

Little people with little minds and little imaginations go through life in little ruts, smugly resisting all changes which would jar their little worlds.
-Zig Ziglar

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

Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!

Quality over Quantity

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD: "Elizabeth"

21-15-9 Reps for time of:
Clean - 135 pounds
Ring Dips

Dips - No band assisted dips. If unable to complete unassisted full ROM dips scale to (sub) static hold on dip bar. Accumulate a total of 60 seconds each round locked out at the top of the dip.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD - Based each week on the number signed up. 
Are you planning on coming? Are you signed up? The sign up list is posted at the first of each week. Thanks!

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday August 28, 2014

CF864 Strength and Conditioning

"Many nations will be joined with the LORD in that day and will become my people. I will live among you and you will know that the LORD Almighty has sent me to you.
-Zechariah 2:11

“We cannot live for ourselves alone. Our lives are connected by a thousand invisible threads, and along these sympathetic fibers, our actions run as causes and return to us as results.” 
-Herman Melville

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

Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!


ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) WOD - 3 RFT:

Run 400 Meters
21 Deadlifts 
12 Pull-ups

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Load = 185/135
Pull-ups = your choice. any style. any grip
Scale based on your strength/fitness level


Skill Work - Goat Work Time / Don't neglect the important aspect of skill training unless you are completely satisfied with being weak and having crappy form on certain movements. Train to be better.


Have a great day and remember to be AWESOME!


Never Give Up!
Jay and Janice

Wednesday August 27, 2014

CF864 Strength and Conditioning

Discipline your son, and he will give you rest; he will give delight to your heart.
-Proverbs 29:17

A child who is allowed to be disrespectful to his parents will not have true respect for anyone.
-Billy graham

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

ALL WODs / Buy In - start as a group.

Reminder - September Dues (NLT Sunday Sept. 1, 2014) 
$25.00 Late fee on all dues after Sept. 1.
Thank you for your consideration!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-15-9 

Push-ups (HR)
K2E (palms forward)
Back Extensions (slow, controlled reps)
OH Plate Carry - 100M (45/25) after each round

OH Plate Carry - 100M total (to 50 and back) Please do not drop/slam plates. Plate must be completely locked out overhead.

Skill Work - TGU and Hollow Rocks. Work on them before they show up in the WOD again.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Never Give Up!
Jay and Janice

Tuesday August 26, 2014

CF864 Strength and Conditioning

The heavens declare the glory of God; the skies proclaim the work of his hands.
-Psalm 19:1

“God comes right out and tells us why he gives us more money than we need. It's not so we can find more ways to spend it. It's not so we can indulge ourselves and spoil our children. It's not so we can insulate ourselves from needing God's provision. It's so we can give and give generously (2 Corinthians 8:14; 9:11)” 
-Randy Alcorn

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

Please show up on time for WOD out of respect for your fellow CrossFitters.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD - AMRAP 20

10 One Arm KBS (5L/5R)
5 L Pull-ups
5 Burpees

KBS Load = AHAP

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - KB Rack Position / OH Squat (lockout/depth)

Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load

All of these must be met or the workout is not Rx.

Looking for quality supplements? Check out the products at CF864.

SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Train Hard.Eat Clean. Rest. Repeat

"Have a great day" Make it a great day!

Never Give Up!
Jay and Janice

Monday August 25, 2014

CF864 Strength and Conditioning

Direct your children onto the right path, and when they are older, they will not leave it.
-Proverbs 22:6

Don't worry that children never listen to you; worry that they are always watching you.
-Robert Fulgham
 
Today's WOD's - start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -ALL WODs / Buy In - start as a group. 

c.) WOD - "Nancy"

400 Meter Run
OHS X 15 (95)

Rx Load = 95
Girls - CF864 Rx = 65
Scale to 45/25 Plate

FORM! More important than time/weight used

A Squat above parallel is NOT a Squat!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, August 25 (after last WOD) 7:00p.m.

Check us out at CrossFit864 on Facebook

Share a word of encouragement with someone today. 

Never Give Up!

Jay and Janice

Friday August 22, 2014

CF864 Strength and Conditioning

When Jesus spoke again to the people, he said, "I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life."
-John 8:12

“We love the things we love for what they are.”
-Robert Frost

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

Quality over Quantity

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD: EMOM - 15

Even - 5 PC 

Odd - 10 Box Jumps 

Rx Load = 
PC - 75% of your body weight on bar
Box Jump - 24/20 inch 

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD - Based each week on number signed up (posted each week) are you planning on coming? Are you signed up?

Never Give Up!

Jay and Janice

Thursday August 21, 2014

CF864 Strength and Conditioning

Whoever loves discipline loves knowledge, but he who hates reproof is stupid.
-Proverbs 12:1

“Do not bite at the bait of pleasure till you know there is no hook beneath it.” 
-Thomas Jefferson

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

ALL WODs / Buy In - start as a group.  

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Press 1 (work up to a tough single)

d.) Conditioning - For Time

21 Thrusters
21 Pull-ups
Run 200 Meters

15 Thrusters
15 Pull-ups
Run 400 Meters

9 Thrusters
9 Pull-ups
Run 800 Meters

Load = 95/64
Pull-ups = your choice. any style. any grip
Scale based on your strength/fitness level

e.) Cash Out - Finish Strong

Skill Work - TGU

Rx = Movement Standards-Full ROM/Form/Load

Never Give Up!
Jay and Janice

Wednesday August 20, 2014

CF864 Strength and Conditioning

Whoever spares the rod hates his son, but he who loves him is diligent to discipline him.
-Proverbs 13:24

“Self-control is the chief element in self-respect, and self-respect is the chief element in courage.” 
-Thucydides

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

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD  - 5 Rounds

45 Fast Single-unders
30 Split Jumps - alternate legs each jump
15 Hollow Rocks
1 - Bear Crawl - length of gym (stay low) 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

Never Give Up!
Jay and Janice

Tuesday August 19, 2014

CF864 Strength and Conditioning

Pray without ceasing.
-1 Thessalonians 5:17

Forgiveness is me giving up my right to hurt you for hurting me. 
-Anonymous

Today's WOD's - start at:

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  start as a group.

c.) WOD - Conditioning - AMRAP - 20

OH Plate Carry (45/25) 50 M and back (don't drop plates)
10 Strict Dips (ring or bar) scale to HR Push-ups
15 K2E (palms forward)
20 Mountain Climbers (straight count) Full ROM

RX =
OH Plate Carry - both arms must be locked out - no bent elbows. 
Don't drop/slam plates.
Dips - if unable to perform strict (no kip) dips - scale to HR push-ups
K2E - Palms forward - knees must TOUCH elbows.
Mountain Climbers - Full ROM - No short, choppy reps.

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Hydrate!

Skill Work - Clean set up/ Strict pull-ups

Get out of that Rut - Routine is the Enemy!

-CrossFit 

Rx = Movement Standards/Form/Full ROM/Load

All of these must be met or the workout is not Rx.

Looking for quality supplements? Check out the products at CF864.

SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

About Time Whey. 

Train Hard.Eat Clean. Rest. Repeat

"Have a great day"

Never Give Up!
Jay and Janice

Monday August 18, 2014

CF864 Strength and Conditioning

Now we see but a poor reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.
-1 Corinthians 13:12

The secret of getting ahead is getting started.
-Mark Twain

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

ALL WODs / Buy In - start as a group.  

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

3 Week Strength Cycle:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM 

Back Squat - Monday's
Press - Thursday's

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Back Squat 1 (work up to a heavy single)

This is week 3 on our current strength cycle
A Squat above parallel is NOT a Squat!

d. Conditioning - Starts as a group 

3 RFT:

50 Squats
50 AbMat Sit-ups
45 Second plank (on elbows) stay tight

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, August 18 (after last WOD) 7:00p.m.

Check us out at CrossFit864 on Facebook

To all of our PC and Pharmacy School CrossFitters - Welcome Back! We have missed ya'll!

It's Monday and it's' time to PR!

Never Give Up!

Jay and Janice

Friday August 15, 2014

CF864 Strength and Conditioning

 ”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.  “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

-Matthew 6:24-25

Take pride in exactly what it is you do and remember it's okay to fail as long as you don't give up.
-Dan O'Brien

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 

20 rounds for time:
1 burpee
10 air squats

Option a.) 150 Push-ups for time

Penalty - 5 Squats each time you stop

Option b.) 10 Rounds of:

20 Meter Sprint (100% effort) for best time.

20 Meter converts to 65 Feet

Option c.) 5 Rounds of:

30 Second Handstand hold /then 30 Second Plank Hold

30 Air Squats

Option d.) Challenge WOD 
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile

Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.

Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.

Spend plenty of time working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

TGIF! Hope this has been a good week for you.

We will be back on our normal gym schedule starting Monday August 18. Look forward to seeing all of you! Get rested up and ready to hit it hard. Thanks again for your support!

Never Give Up!

Jay and Janice

Thursday August 14, 2014

CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.

-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior

See Friday August 8 post for schedule info for this week.

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold

Option a.) 4 rounds for time:

10 Handstand push-ups

400m run

Option b.) 10 rounds for time:

10 push-ups
100M Sprint

Option c.) “Invisible Fran” For time:

21-15-9 reps of:
Air squats
Push ups

Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)

Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today's WOD.

Spend plenty of time this week working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

Hope you are having a great week!

Never Give Up!

Jay and Janice