Wednesday October 1, 2014

CF864 Strength and Conditioning


“Judge not, and you will not be judged; condemn not, and you will not be condemned; forgive, and you will be forgiven.
-Luke 6:37

“No one is useless in this world who lightens the burdens of another.” 
-Charles Dickens


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

ALL WODs / Buy In - start as a group.

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

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

b.) Buy In - Starts as a group

c.) WOD - 5 RFT

9 Back Extensions (3 second hold at top)
15 Walking Lunge (15 total steps)
21 Weighted Sit-ups (45/25 plate)
Bear Crawl - 1 Length of gym

d.) Cash Out - Finish Strong

Skill Work - Hollow Rock

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

Rx = Movement Standards-Full ROM/Form/Load

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday September 30, 2014

CF864 Strength and Conditioning

These are the things you are to do: Speak the truth to each other, and render true and sound judgment in your courts;
Zechariah 8:16

“The best way to find out if you can trust somebody is to trust them.”
-Ernest Hemingway

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!

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

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD - AMRAP 20

2 Goblet Squats / 2 Pull-ups
Run 100 Meters 
4 Goblet Squats / 4 Pull-ups
Run 100 Meters
6 Goblet Squats / 6 Pull-ups
Run 100 Meters
Continue as far as possible - adding 2 each round until you time out.


Rx Load - 24kg./16kg. KB
Beast Mode - 32kg./24kg. KB

Rx = Palms Forward on Pull-ups

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Yoga - Tonight at CF864. 7:15p.m. $5

Train Smart - Listen to your body 

Skill Work - Ring Dips / Strict Pull-ups

Rx = Movement Standards/Form/Full ROM/Load

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Train Hard. Eat Clean. Plenty of Rest. Repeat

Support your community.

"Have a great day"

Never Give Up!
Jay and Janice

Monday September 29, 2014

CF864 Strength and Conditioning

But people who aren’t spiritual can’t receive these truths from God’s Spirit. It all sounds foolish to them and they can’t understand it, for only those who are spiritual can understand what the Spirit means.
-1 Corinthians 2:14

“Life is either a daring adventure or nothing at all.”
-Helen Keller

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! 

ALL WODs / Buy In - start as a group. 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) WOD - 3 RFT:

50 DU's (scale to x 3 singles)
21 KBS (24kg./16kg.) 
12 PC (135/95)

FORM!

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
If you use the Rx weight but your form stinks - consider yourself scaled.

Do you want to get better at double-unders? Do you own a jump rope that is the right length / rope size for you? If not....invest in one. It might not be a magic cure for your DU problems but it will definitely help.


Check us out at CrossFit864 on Facebook


MRT - Tonight  
Monday, September 29 (after last WOD) 7:00p.m.

Never Give Up!
Jay and Janice

Friday September 26, 2014

CF864 Strength and Conditioning

Let the wise hear and increase in learning, and the one who understands obtain guidance
-Proverbs 1:5

“Any fool can know. The point is to understand.”
-Albert Einstein

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.

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

Quality over Quantity - Always.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - For Time:

Run 400 Meters
Bench Press - 50 Reps (135/95)
Back Squat - 50 Reps (135/95)
Run 400 Meters

Post - number of times that you rack the bar on bench press and squats.
Don't load the bar with a weight that you can't un-rack and rack without a spotter. Goal = as many reps as possible without racking the bar.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

What does your "Post WOD" recovery nutrition look like?

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday September 25, 2014

CF864 Strength and Conditioning

Don't be selfish; don't try to impress others. Be humble, thinking of others as better than yourselves.
-Philippians 2:3

Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, 'What's in it for me?'
-Brian Tracy

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 - and ALL WODs start as a group.

c.) Strength - Deadlift 1RM (Build up to a single)

* Deadlifts are conventional style 

NFT - 2 x 15 Back Extensions (2 second pause at top)

d.) Conditioning 

5 Minute Deadlift (reps x load = total)
* You select weight used

Rest 4 Minutes (unload DL bars)

Alternating Tabata (8 x 20/10)
-Plank Hold
-Weighted Flutter Kicks

FORM! 

e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week? How much have you improved on your weakness? Pick one movement that you really stink at and include it in your warm up over the next 2 weeks....see what happens.

Rx = Movement Standards-Full ROM/Form/Load

Do you own a jump rope? Invest in a good rope if  you plan on getting better at DU's. You need a rope that is the right length and weight for you. 
Post WOD Recovery - Whey Protein / Fish Oil / Kill Cliff or FitAid

Have a great day!

Never Give Up!
Jay and Janice

Wednesday September 24, 2014

CF864 Strength and Conditioning


If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
-James 1:5

Much wisdom often goes with fewest words.
-Sophocles


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/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 20

5 Burpees
10 GHD Sit-ups (sub/scale to AbMat sit-ups)
15 Fast Single Unders
OH Plate Carry (45/25) to 25M and back 
Don't drop plates.

d.) Cash Out - Finish Strong

Skill Work - Hollow Rock

Constantly Varied
-CrossFit


Rx = Movement Standards-Full ROM/Form/Load

What's in your protein supplement? How many ingredients? How much junk?
Looking for quality supplements? 
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday September 23, 2014

CF864 Strength and Conditioning

Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7

Let the one among you who is without sin be the first to cast a stone.
-Jesus Christ

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD 21-15-9 Reps for time of:

S20 Load = 95/65
Box Jumps (24/20)
Between each round-
One arm Suitcase Carry (AHAP) to 50M/switch arms and back

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Dips / Strict Pull-ups

Rx = Movement Standards/Form/Full ROM/Load

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

Looking for quality supplements? 

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

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

New UA - Under Armour CF864 Tees at the gym $25

Train Hard. Eat Clean. Plenty of Rest. Repeat

Support your community.


"Have a great day"

Never Give Up!
Jay and Janice

Monday September 22, 2014

CF864 Strength and Conditioning

Submit yourselves, then, to God. Resist the devil, and he will flee from you.
-James 4:7

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” 
-George Bernard Shaw

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! 

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

Power Clean - Monday's
Deadlift - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Power Clean 1 (work up to a heavy single)

Form. Have you been including Power Cleans in your skill work?

This is week 3 on our current strength cycle

d. Conditioning - 3 RFT (AFAP)

20 KBS (24/16kg) American (goal - unbroken)
15 Goblet Squats - same KB used for KBS
10 T2B (palms forward) goal - unbroken

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

New UA (Under Armour) Shirts at the gym. Represent!

MRT - Tonight  
Monday, September 22 (after last WOD) 7:00p.m.


Never Give Up!
Jay and Janice

Friday September 19, 2014

CF864 Strength and Conditioning

For it is by grace you have been saved, through faith-and this not from yourselves, it is the gift of God.
-Ephesians 2:8

“Every person that you meet knows something you don't; learn from them.”
-H. Jackson Brown, Jr.

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.

Quality over Quantity - Always.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - For Time:

Run 500 Meters
50 Thrusters 
30 Pull-ups
Run 500 Meters

Run = 400 Meters then return to 50M and back to start = 500M
Thrusters - Load 95/65 (Full ROM)
Pull-ups - Your choice, any style. Full extension at bottom and chin must be OVER the bar each rep.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

What does your "Post WOD" recovery nutrition look like?

No Saturday WOD this week - come out and run!

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday September 18, 2014

CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

“Love only grows by sharing. You can only have more for yourself by giving it away to others.” 
-Brian Tracy

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 - and ALL WODs start as a group.

c.) Strength - Deadlift 3 (Build up to a tough set of 3)

d.) Conditioning - 3 Rounds

1 Minute ME at each station:

DU's (scale to singles)
AbMat Sit-ups
Mountain Climbers (Full ROM)
Rest 1 Minute

FORM! 

e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week?

Rx = Movement Standards-Full ROM/Form/Load

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Never Give Up!
Jay and Janice

Thursday September 18, 2014

CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

“Love only grows by sharing. You can only have more for yourself by giving it away to others.” 
-Brian Tracy
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 - and ALL WODs start as a group.

c.) Strength - Deadlift 3 (Build up to a tough set of 3)

d.) Conditioning - 3 Rounds

1 Minute ME at each station:

DU's (scale to singles)
AbMat Sit-ups
Mountain Climbers (Full ROM)
Rest 1 Minute

FORM! 
e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week?

Rx = Movement Standards-Full ROM/Form/Load

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Never Give Up!
Jay and Janice

Wednesday September 17, 2014

CF864 Strength and Conditioning

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

Wisdom outweighs any wealth.
-Sophocles

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/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 8 RFT:

10 KBS (24kg/16kg) Russian
10 Ball Slams
100 Meter Sprint (50 and back - AFAP)

d.) Cash Out - Finish Strong

Don't ignore the need for Skill Work / Goat Work.
TGU and Hollow Rock Hold
Don't wait until your weakness shows up in the WOD. Spend time making it your strength.


Rx = Movement Standards-Full ROM/Form/Load

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

What's in your protein supplement? How many ingredients?
Looking for quality supplements? 
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Have a great Wednesday!

Never Give Up!
Jay and Janice