Friday May 30, 2014

CF864 Strength and Conditioning

But from everlasting to everlasting the Lord’s love is with those who fear him, and his righteousness with their children’s children— with those who keep his covenant and remember to obey his precepts.
-Psalm 103:17-18

"If there is no struggle, there is no progress."
-Frederick Douglas

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs / Buy In - start as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD - 10 Rounds For Time/Quality Reps:

3 G2O - anyway
6 Box Jumps (24/20)

G20 Load = 75% of your body weight on bar

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

If you don't meet ALL of the above - you are NOT RX.

Your form is just as (or more) important than the load on the bar.

Check us out at CrossFit864 on Facebook

Happy Friday! 

be strong!

Jay and Janice

Thursday May 29, 2014

CF864 Strength and Conditioning

Rejoice with those who rejoice; mourn with those who mourn.
-Romans 12:15

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.” 
-Abraham Lincoln

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.
Thank you!

ALL WODs start together as a group. Please be on time!

a.) Warm-up/Skill Work/Mobility

b.) Buy In - always as a group

c.) WOD -  For Time:

800 Meter Run
50 Strict Burpee Pull-ups
800 Meter Run
 
d.) Cash Out - Finish Strong

During each burpee pull-up perform a strict push-up, jump to a bar and perform a strict pull-up.

Rx = Movement Standards/Load/ROM/Form

If you don't meet ALL of the above - you are NOT RX.

Your form is just as (or more) important than the load on the bar.

New CF864 tees at the gym. Grab one and represent! 
We have a few 2014 Memorial Day Murph T-Shirt's left. 

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice

Wednesday May 28, 2014

CF864 Strength and Conditioning

However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.
-Acts 20:24

“Don't forget what people intend to use for harm, God can use for His greater good. Let offenses slide today, and watch how God works!”
-Alisa Hope Wagner

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

Reminder - June Dues (NLT Monday June 2, 2014) 
$10.00 Late fee on all dues after Monday June 2.Thank you!

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility 

Buy In - always as a group

WOD - 7 RFT:
ME UB Dips - ring/bar (your choice)
10 K2E
Bear Crawl 

Dips = No bands / no assistance - scale to ME hold
K2E = palms forward / arms fully extended
Bear Crawl = 1 Length of gym / keep butt low


Cash Out - Finish Strong

Rx = Movement Standards/Load/Form/ROM
If you don't meet ALL of the above - you are NOT RX.

CrossFit864 on Facebook

Be AWESOME today!

be strong!

Jay and Janice

Tuesday May 27, 2014

CF864 Strength and Conditioning


For God sent not his Son into the world to condemn the world; but that the world through him might be saved.
-John 3:17

“There are far, far better things ahead than any we leave behind.” 
-C.S. Lewis

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.

a.) Mobility/Warm-up/Skill Work  

b.) Buy In - always starts as a group

c.) WOD - 4 RFT:

200 M OH Plate Carry (45/25)
25 DU's (scale to x 4 singles)
10 Step-ups (plate locked out OH - 45/25)
45 Second Plank Hold

d.) Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

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

New CF864 tee's are here. Represent!

be strong!
Jay and Janice

Monday May 26, 2014

CF864 Strength and Conditioning

Greater love hath no man than this, that a man lay down his life for his friends.
-John 15:13

Regard your soldiers as your children, and they will follow you into the deepest valleys; look on them as your own beloved sons, and they will stand by you even unto death.
-Sun Tzu

Today's WOD's - starts at 0900

WOD - "Murph"

Run 1 Mile 
100 Pull-ups
200 Push-ups
300 Squats
Run1 Mile
Wearing a 20 pound weighted vest

Rx = meeting the Movement Standards/Form/Full ROM

Murph T-Shirts available at CF864 - $25

“We sleep safely at night because rough men stand ready to visit violence on those who would harm us.” 
-Winston Churchill

be strong!

Jay and Janice

Friday May 23, 2014

CF864 Strength and Conditioning

For there will never cease to be poor in the land. Therefore I command you, ‘You shall open wide your hand to your brother, to the needy and to the poor, in your land.’
Deuteronomy 15:11

“Never worry about numbers. Help one person at a time and always start with the person nearest you.”
-Mother Teresa

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

ALL WODs / Buy In - start as a group. Please be on time!

The ones that neglect the skill work and mobility work are always the ones that seem to need it the most. Work on one weakness in your warm up each day.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD - 10 RFT/Quality:

3 Power Cleans 
5 C2B Pull-ups (palms forward)
3 Strict HSPU

PC Load = 80% of your body weight
HSPU = to AbMat / Full extension - lockout

d.) Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

"If there is no struggle, there is no progress."
-Frederick Douglas

Check us out at CrossFit864 on Facebook

Check out the new CF864 tees at the gym. Grab one (or 2) of your favorite colors and represent!

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

Sign up on whiteboard

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

Happy Friday! 

be strong!

Jay and Janice

Thursday May 22, 2014

CF864 Strength and Conditioning

Pray in the Spirit at all times and on every occasion. Stay alert and be persistent in your prayers for all believers everywhere.
-Ephesians 6:18

“Prayer is not asking. Prayer is putting oneself in the hands of God, at His disposition, and listening to His voice in the depth of our hearts.” 
-Mother Teresa 

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In - always as a group

ALL WODs start together as a group.

Please be on time!

c.) WOD - For Time:

100-Meter Walking Lunge
800-Meter Run
100 Squats

CFHQ (140520) 
 
d.) Cash Out - Finish Strong


Check out the fresh new CF864 tees at the gym. Grab one (or 2) and represent! 

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

Sign up on whiteboard

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice

Wednesday May 21, 2014

CF864 Strength and Conditioning

Be devoted to one another with genuine affection and honor one another above yourselves. Never be lazy, but work hard and serve the Lord enthusiastically.
-Romans 12:10-11

"Find out how much God has given you and from it take what you need; the remainder is needed by others."
-Saint Augustine

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/Mobility - Goat work.

Buy In - always as a group

WOD - 25-20-15-10 reps for time:

T2B 
Step-ups
Lateral Hop 
One Arm Farmers Walk (AHAP - 100 Meters)

Rx Movement Standards
T2B - palms forward. must touch bar each rep
Step-ups (no weight / high box) alternate feet
Lateral Hop over parallettes (over and back = 1 rep)
One Arm Farmers Walk (KB AHAP in rack position) - at 50 M switch hands. Please do NOT drop the kettlebell. FW between each round.

Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up if you plan on coming.

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

Hope your day is AWESOME!

be strong!

Jay and Janice

Tuesday May 20, 2014

CF864 Strength and Conditioning

If you are wise and understand God’s ways, prove it by living an honorable life, doing good works with the humility that comes from wisdom. But if you are bitterly jealous and there is selfish ambition in your heart, don’t cover up the truth with boasting and lying. For jealousy and selfishness are not God’s kind of wisdom. Such things are earthly, unspiritual, and demonic. For wherever there is jealousy and selfish ambition, there you will find disorder and evil of every kind.
-James 3:13-16

“I am not bound to win, but I am bound to be true. I am not bound to 
succeed, but I am bound to live up to what light I have.” 
-Abraham Lincoln

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.

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

Buy In - always as a group

CF HQ Hero WOD - “Hansen“

Five rounds for time of:
2 Pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

KBS - American Style Swing (OH)
Burpees - Feet clear floor, clap overhead
GHD Sit-up (scale to AbMat if you have not been exposed to high volume on GHD) 

Scale / Modify - in order to complete within 40 minute time cap.


Rx = Movement Standards/Load/ROM/Form

Cash Out - Finish Strong

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up if you plan on coming.

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

“Never throw the first punch. If you have to throw the second, try to make sure they don't get up for a third.”
-Brandon Sanderson

be strong!
Jay and Janice

Monday May 19, 2014

CF864 Strength and Conditioning

And the King will answer them, ‘Truly, I say to you, as you did it to one of the least of these my brothers, you did it to me.’
-Matthew 25:40


“Non nobis solum nati sumus."
(We are not born for ourselves alone.)
-Cicero

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) 

ALL WODs start together as a group.

Buy In 

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

WOD - 3 RFT / Quality 

10 Goblet Squats (24/16kg. Kbell)
15 Strict Pull-ups (palms forward)
S2O - Max reps (95/65) All out reps
30 DU's (X4 singles) 

Post total time and total S2O reps for score

You are NOT Rx if you do not meet the all of the following:
Movement Standards/Load/ROM/Form
Please listen as the WOD is covered.

Cash Out - Finish Strong

Men's Roundtable - Tonight  
Monday, May 5 (after last WOD) 7:00p.m.

Memorial Day Murph - Monday May 26 at 9:00a.m.
Sign up on the board

Yoga at CF864 - Next Tuesday May 27 at 7:15p.m. $5

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Check us out at CrossFit864 on Facebook

Support your fellow CrossFitters. 


"Have a great Monday"

be strong!

Jay and Janice

Friday May 16, 2014

CF864 Strength and Conditioning

Just as you cannot understand the path of the wind or the mystery of a tiny baby growing in its mother’s womb, so you cannot understand the activity of God, who does all things.
-Ecclesiastes 11:5

Wise men speak because they have something to say; Fools because they have to say something. 
-Plato

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

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

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work/Mobility 
Don't neglect the "Goat Work"

WOD -  CF HQ HERO WOD - "Zembiec"

USMC Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to HQ Battalion, was killed during a firefight on May 11, 2007 in Baghdad, Iraq.

5 rounds for time of:

11 Back Squat 185 pounds

7  Strict Burpee Pull-Ups

400M Run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.

Remember the rules for Hero WODs? If not, ask one on your fellow CrossFitters to remind you.

Cash Out - Finish Strong

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

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

Check us out at CrossFit864 on Facebook

Happy Friday! 

be strong!

Jay and Janice

Thursday May 15, 2014

CF864 Strength and Conditioning

You made all the delicate, inner parts of my body and knit me together in my mother’s womb. Thank you for making me so wonderfully complex! Your workmanship is marvelous—how well I know it. 
-Psalm 139:13-14

“Let us make one point, that we meet each other with a smile, when it is difficult to smile. Smile at each other, make time for each other in your family.” 
-Mother Teresa 

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

Strength - Deadlift 1RM

Work up to a heavy single today
No Bounce. No Dropping from Lockout. 
Rx = Conventional Style (hands outside of knees)

NFT - 3 X 7 UB L-Hold Pull-ups


Conditioning 

5 Minutes - Deadlift

Rest 3 Minutes

5 Minutes - KBS
  
Cash Out - Finish Strong

CF864 2014 Kids Camp
June 9-12 / $50 (early registration fee) Limited Spaces

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

Sign up on whiteboard

Check us out at CrossFit864 on Facebook

be strong!

Jay and Janice