Wednesday December 31, 2014

CF864 STRENGTH and CONDITIONING

Give thanks to the LORD, for HE is good, for HIS steadfast love endures forever.

-Psalm 136:1

“God gave you a gift of 84,600 seconds today. Have you used one of them to say thank you?” 

-William Arthur Ward

Today's WOD - start at: 9:00a.m. Only

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group

Reminder - January Dues (NLT Monday Jan. 1, 2015) 
$25.00 Late fee on all dues after Jan. 1.
Thank you for your consideration! 

c.) New Years Eve WOD - starts at 9:00a.m.

d.) Cash Out - Finish Strong

Skill work today - Rack position / Squat depth

Rx = Movement Standards-Full ROM/Form/Load
 

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available 

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 Facebook for updates

New Years Schedule

Monday - Tuesday Normal gym schedule

Wednesday - 9:00a.m. only

Thursday - Closed / Happy New Years!

Friday (January 2) Normal schedule - first WOD at 5:15a.m.

All Saturday WOD's - based on number signed up (that plan on showing up)

“A person should set his goals as early as he can and devote all his energy and talent to getting there. With enough effort, he may achieve it. Or he may find something that is even more rewarding. But in the end, no matter what the outcome, he will know he has been alive.” 
-Walt Disney

NEVER GIVE UP!

Jay and Janice

Tuesday December 30, 2014

CrossFit 864 - "No Whining Zone"

“Again Jesus spoke to them, saying, "I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.”
-John 8:12

Amazing grace! (how sweet the sound)

That sav'd 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 at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start together as a group. 

Please show up on time (early enough to warm up) for the WOD that you plan on being in. Don't jump in after the WOD has started. The times listed above are when the buy in starts - allow yourself time to warm-up. This helps keep WODs running as scheduled. Thanks! 


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For Time:

50 S2OH (95/65)

5 Rounds:
5 Burpees
10 Mountain Climbers (4 count)
15 Air Squat

50 K2E

Light and Fast!

Rx = Form just as important as the load used. 
Jacked up form = Scaled.

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available 

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

New Years Schedule

Monday - Tuesday Normal gym schedule

Wednesday - 9:00a.m. only
Thursday - Closed / Happy New Years!
Friday (January 2) Normal schedule - first WOD at 5:15a.m.
All Saturday WOD's - based on number signed up (that plan on showing up)

"Accept the challenges so that you can feel the exhilaration of victory" 
-General George Patton"


NEVER GIVE UP!

Jay and Janice

Monday December 29, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
-1 John 5:11

“Reflect upon your present blessings -- of which every man has many -- not on your past misfortunes, of which all men have some.”
-Charles Dickens

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

Reminder - January Dues (NLT Monday Jan. 1, 2015) 
$25.00 Late fee on all dues after Jan. 1.Thank you for your consideration!  

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Linda"

10/9/8/7/6/5/4/3/2/1 reps, rounds for time:

Deadlift 1 1/2 BW
Bench Press BW 
Clean 3/4 BW

d.) Cash Out - Finish Strong


Today's WOD - If you attempt Rx you must be able to rack and un-rack bar without a spotter. Don't load a weight that you are doing singles on the first set. 

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available 

Get signed up for the CF864 Half Marathon - January 31, 2015

CF864 2015 Pump and Run - May 9, 2015


Check us out at CrossFit864 on Facebook

New Years Schedule

Monday - Tuesday Normal gym schedule

Wednesday - 9:00a.m. only
Thursday - Closed / Happy New Years!
Friday (January 2) Normal schedule - first WOD at 5:15a.m.
All Saturday WOD's - based on number signed up (that plan on showing up)

Are you happy with your results? Are you busting your butt in the gym and not getting where you want to be? How's your nutrition looking? 
Remember this - 70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so "I can eat anything that I want" then you will always be behind on your progress. Get dialed in. How can we help?

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

Friday December 26, 2014

CF864 STRENGTH and CONDITIONING

The angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David!
-Luke 2:10-11

"The very purpose of Christ's coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
-Billy Graham

This day in history - 1982 
Times Man of the Year is for the first time is a non-human, the PC - personal computer.

Today's WOD's - starts at: 4:15p.m. only


Reminder - No Saturday WOD (12-27)
Normal gym schedule Monday-Tuesday

Great spirits have always encountered violent opposition from mediocre minds.
-Albert Einstein

NEVER GIVE UP!
Jay and Janice

Wednesday December 24, 2014

CF864 STRENGTH and CONDITIONING

"Christmas Eve"

For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!”
-Luke 2:11-14

The very purpose of Christ's coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
-Billy Graham

Today's Christmas Eve WOD - 0830 only

CF864 2014 Christmas Schedule
Monday - Tuesday / Normal schedule
Wednesday (12-24) 8:30a.m. Only
Thursday (12-25) Closed / Merry Christmas!
Friday (12-26) 4:15p.m. Only
Saturday (12-27) Based on the number signed up

Need a last minute Christmas gift - We have CF864 hoodies, sweat pants and gift certificates. Makes a great gift for your favorite CrossFitter (even if that just happens to be you.) 

“You can have results or excuses. You can't have both”
‎”Once you learn to quit, it becomes a habit…. KEEP GOING!”

It is Christmas every time you let God love others through you...yes, it is Christmas every time you smile at your brother and offer him your hand.
-Mother Teresa

Merry Christmas!

NEVER GIVE UP!
Jay and Janice

Tuesday December 23, 2014

CrossFit 864 - "No Whining Zone"

“And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”
-Luke 1:31-33 

Who has ascended to heaven and come down? Who has gathered the wind in his fists? Who has wrapped up the waters in a garment? Who has established all the ends of the earth? What is his name, and what is his son’s name? Surely you know!
 -Proverbs 30:4 

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

WOD For time: 21-15-9 Reps of - 
Back Squats (135/95)
KBS (24/16kg.) Russian Style
DU's (scale to x3 Fast Singles)

Rx = Movement Standards/Form/Full ROM/Load
Scale / Modify based on your strength/fitness level.

CF864 2014 Christmas Schedule
Monday - Tuesday / Normal schedule
Wednesday (12-24) 8:30a.m. Only
Thursday (12-25) Closed / Merry Christmas!
Friday (12-26) 4:15p.m. Only
Saturday (12-27) Based on the number signed up

CF864 Gear - Makes great gifts ideas

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Hoodies and sweat pants - Grab them while they last. 

Get signed up for the CF864 Half Marathon - January 31, 2015

Check for gym updates, schedule info, etc. at CrossFit864 on Facebook

A good conscience is a continual Christmas.
-Benjamin Franklin

NEVER GIVE UP!
Jay and Janice

Monday December 22, 2014

CrossFit 864 - "No Whining Zone"

And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.
-Luke 2:8-11

Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom

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

Complete the following for time: 

"A Frogman's Christmas"

100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles

This is a good day at BUD/s - a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed.

(Thanks to Mark Divine - SEALFIT)

RX'd = Do NOT partition the WOD.
Scaled/Modified Versions posted on the board.
Maintain good form - stay tight.

Dead hang / strict pull-ups - any grip / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
Push-ups / hand release - Chest and thighs touch floor. No sagging/bridging
Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up - every rep.

Scale / Modify based on your strength/fitness level.

This workout has been a Christmas tradition at CF864 for the last few years and we look forward to hitting in hard today!

"It's at the borders of pain and suffering that the men are separated from the boys."
- Emil Zatopek

Cousin Eddie: You surprised to see us, Clark? 
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation

CF864 2014 Christmas Schedule
Monday - Tuesday / Normal schedule
Wednesday (12-24) 8:30a.m. Only
Thursday (12-25) Closed / Merry Christmas!
Friday (12-26) 4:15p.m. Only
Saturday (12-27) Based on the number signed up

Upcoming CF864 Events:

CF864 hoodies and sweat pants - make great gifts.

CrossFit864 Gift Certificates available for your favorite CrossFitter (even if your favorite CrossFitter is yourself)

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

Share an encouraging word with someone around you today. 

NEVER GIVE UP!
Jay and Janice

Friday December 19, 2014

CF864 STRENGTH and CONDITIONING

And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth 
-Philippians 2:8-10

I truly believe that if we keep telling the Christmas story, singing the Christmas songs, and living the Christmas spirit, we can bring joy and happiness and peace to this world.”
-Norman Vincent Peale (1898-1993)

This day in history - 1843 
"A Christmas Carol" by Charles Dickens is published, 6,000 copies sold


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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - AMRAP 15

1 Back Squat
2 T2B 
2 Back Squats
2 T2B
3 Back Squats
2 T2B
4 Back Squats
2 T2B
5 Back Squats
2 T2B
Etc.....Continue as far as you can in 15 Minutes

Rx Load = 185/135
T2B = palms forward / toes must touch bar

Skill work today - Kettlebell Movements / TGU or Snatch

Rx = Movement Standards-Full ROM/Form/Load

Looking for quality reps today.

d.) Cash Out - Finish Strong

Upcoming CF864 Events:

CF864 hoodies and sweat pants - make great gifts.

Get signed up for the CF864 Half Marathon - January 31, 2015

Check us out at CrossFit864 on Facebook

Thanks to all of you that came out to the CF864 Christmas Party! If you missed it you missed a good time. Now it's time to burn those "sweets" off. 

“Unless we make Christmas an occasion to share our blessings, all the snow in Alaska won't make it 'white'.” 

-Bing Crosby

NEVER GIVE UP!
Jay and Janice