Tuesday July 1, 2014

CF864 Strength and Conditioning

The Sovereign Lord is my strength! He makes me as surefooted as a deer, able to tread upon the heights.
-Habakkuk 3:19

“Strategy without tactics is the slowest route to victory. Tactics without strategy is the noise before defeat.”
-Sun Tzu

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. 

Constantly Varied because Routine is the Enemy!

-CrossFit

Reminder - July Dues (NLT Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) WOD -  10 RFT:

5 No Push-up Burpees 
10 Step Walking Lunge
15 Fast Single Unders
1 Arm Farmers Walk - Rack Position  

FW Load = 24/16 kg. KB 
FW Distance (to 25 Meter mark - switch arms and back) 
c.) Cash Out - Finish Strong

Skill Work - TGU / Hollow Body Hold 

Rx = Movement Standards-Full ROM/Form/Load

Reminder - We will be closed July 4th.
"Have a great day"

be strong!
Jay and Janice

Monday June 30, 2014

CF864 Strength and Conditioning

You say, 'I am rich; I have acquired wealth and do not need a thing.' But you do not realize that you are wretched, pitiful, poor, blind and naked.
-Revelation 3:17

You cannot escape the responsibility of tomorrow by evading it today.
-Abraham Lincoln

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

Reminder - July Dues (NLT Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

ALL WODs / Buy In - start as a group. 

New 3 Week Strength Cycle starts today:
Week 1 - 5RM, Week 2 - 3RM, Week 3 - 1RM 

Deadlift - Monday's
Floor Press - Thursday

a.) Warm-up/Skill Work/Mobility 

b.) Buy In 

c.) Strength - Deadlift 5RM (Conventional Style)

d. Conditioning - 3 RFT:


50 KBS (24/16kg.) American 
15 GHD Sit-ups (scale to 30 AbMat Sit ups)

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

MRT - Tonight  
Monday, June 30 (after last WOD) 7:00p.m.

Reminder - We will be closed July 4th.

It's Monday - time to be awesome again!

be strong!

Jay and Janice

Friday June 27, 2014

CF864 Strength and Conditioning

And let us not grow weary of doing good, for in due season we will reap, if we do not give up.
-Galatians 6:9

If you love life, don't waste time, for time is what life is made up of.
-Bruce Lee

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!

Reminder - July Dues (NLT Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) WOD 

EMOM - 7
Even - 10 Burpees 
Odd - 20 Sit-ups

Rest 1 Minute

EMOM - 7

Even - 10 Box Step ups (Holding one 24/16kg KB)

Odd - 5 HSPU (or 30 second HS Hold) both Rx

Scale to your strength/fitness level.

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Constantly Varied

-CrossFit 

be strong!

Jay and Janice

Thursday June 26, 2014

CF864 Strength and Conditioning

Can anyone hide from me in a secret place? Am I not everywhere in all the heavens and earth?” says the Lord.
-Jeremiah 23:24

“It is not the length of life, but the depth.” 
-Ralph Waldo Emerson

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. Please be on time!

Reminder - July Dues (NLT Tuesday July 1, 2014) 
$10.00 Late fee on all dues after Tuesday July 1.
Thank you!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In

c.) WOD - 4 Rounds AFAP:

5 Deadlifts - Conventional Style 
15 HR Push-ups 
25 KBS - Russian 

Rx Load:
DL - 1.5 body weight on bar
PU - hand release / no sag, no bridge / tight and flat
KBS - 24kg./16kg.

d.) Cash Out - Finish Strong

Skill Work - HS Hold / TGU

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

Paleo Challenge - If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) - Great job! Proud of the dedicated who are working hard to reach their goal. 
Email your log to: janicewlong@gmail.com

Have a great day! Hang on Friday's almost here.

be strong!

Jay and Janice

Wednesday June 25, 2014

CF864 Strength and Conditioning


But the Lord is faithful; he will strengthen you and guard you from the evil one.
-2 Thessalonians 3:3

"We aren't just thrown on this earth like dice tossed across a table. We are lovingly placed here for a purpose"    
-Charles Swindoll 


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.) WOD - 24-12-8-6 Reps for time:

One Arm KB G2OH (24kg./16kg.)

Bear Crawl - 1 length (stay low/butt down)

50 Meter Waiters Walk (each round)

Plank Hold - 1 Minute at top of push-up (each round)

Split reps 1/2 each side on G2OH

Waiters Walk - one arm locked out OH (same KB that you use for G2OH) switch arms at halfway mark.  

Scale based on your strength / fitness level

Partial Reps = NO Rep!

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

How much "Skill Work" have you included in your CrossFit training this week? When you find a weakness work it into your skill training. Get better at what you do. Be Strong!

“Don't knock the weather. If it didn't change once in a while, nine out of ten people couldn't start a conversation.” 
-Kim Hubbard

Have a great Wednesday! 

be strong!
Jay and Janice

Tuesday June 24, 2014

CF864 Strength and Conditioning

But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.-Isaiah 40:31

“The greatest victory is that which requires no battle.” 
-Sun Tzu

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. 

Constantly Varied because Routine is the Enemy!

-CrossFit

a.) Warm-up/Skill Work/Mobility 

b.) WOD - 8 RFT:

5 Front Squats (135/95) 2 Second pause at bottom
10 DU's 
10 K2E 

Scale FS to Goblet Squats (32kg./24kg. Bell)
Scale DU's to Fast Singles
K2E - Palms forward / Arms fully extended

c.) Cash Out - Finish Strong

Skill Work - TGU / Handstand Position

Rx = Movement Standards-Full ROM/Form/Load

Yoga - Tonight Tuesday (June 24) at CF864 
Time: 7:15 p.m. - $5 per person

"Have a great day"

be strong!
Jay and Janice

Monday June 23, 2014

CF864 Strength and Conditioning


So God created human beings in his own image. In the image of God he created them; male and female he created them.
-Genesis 1:27

“Man’s glory lies not, Lincoln thought, in ‘his goodness,’ for this is often nonexistent. He derives glory, instead, from his being made in the image of the Living God.”
-Joe L. Wheeler, Abraham Lincoln, a Man of Faith and Courage: Stories of Our Most Admired President

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. 
Be warmed up and ready to go before buy in starts

a.) Warm-up/Skill Work/Mobility 

b.) WOD - "Helen" (CF HQ Rx=)

3 Rounds for time:
400 Meter Run
21 Pood Kettlebell Swing (1.5 Pood - 24kg.) 
12 Pull-ups

American Style KBS

Rx = Movement Standards-Full ROM/Form/Load

CF864 Rx Girls - 16kg.

Challenge - "Beast Mode"

32kg./24kg. KB
Wearing Vest (loaded with at least 20 pounds)

c.) Cash Out - Finish Strong

MRT - Tonight  
Monday, June 23 (after last WOD) 7:00p.m.

It's Monday - time to be awesome again!

be strong!

Jay and Janice

Friday June 20, 2014

CF864 Strength and Conditioning

In the beginning God created the heavens and the earth.
-Genesis 1:1

“There is not one blade of grass, there is no color in this world that is not intended to make us rejoice.” 
-John Calvin

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!

a.) Warm-up/Skill Work/Mobility 

b.) WOD 

EMOM - 10
Even - Handstand Hold 30 Seconds
Odd - 10 T2B (palms forward)

Rest 1 Minute

EMOM - 10 
Even - 10 Goblet Squats (32/24kg. Kbell) 2 second pause
Odd - 10 Ball Slams

Scale to your strength/fitness level.

c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

FORM

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

Never sacrifice form in an effort to complete the WOD Rx.  

Constantly Varied

-CrossFit 

be strong!

Jay and Janice

Thursday June 19, 2014

CF864 Strength and Conditioning

Fathers, do not provoke your children to anger by the way you treat them. Rather, bring them up with the discipline and instruction that comes from the Lord.
-Ephesians 6:4

“Life is like riding a bicycle. To keep your balance, you must keep moving.”
-Albert Einstein 

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. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) Strength - Press 1 RM (week 3)

c.) Conditioning - 2:1 (for reps)

4 x
1 Minute ME DU's (scale - fast singles)
30 Seconds Rest
1 Minute ME Step-ups (Weighted)
30 Seconds Rest
1 Minute OH Plate Hold (45/25)
30 Seconds Rest

d.) Cash Out - Finish Strong

Skill Work - HSPU

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

Paleo Challenge - If you are participating in the challenge please turn your weekly food log into Janice today (Thursday) - Great job! Proud of the dedicated who are working hard to reach their goal. 
Email your log to: janicewlong@gmail.com

be strong!

Jay and Janice

Wednesday June 18, 2014

CF864 Strength and Conditioning

Sing praises to God and to his name! Sing loud praises to him who rides the clouds. His name is the Lord— rejoice in his presence! Father to the fatherless, defender of widows— this is God, whose dwelling is holy.
-Psalm 68:4-5


“The difference between stumbling blocks and stepping stones is how you use them.” -Unknown

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.) WOD - "Diane"

21-15-9 reps, for time:

Deadlift - Conventional Style 
HSPU - To AbMat

Rx =

DL Load = 225/155

Conventional = Feet under hips / Grip bar outside knees

Scale based on your strength / fitness level

Partial Reps = NO Rep!


c.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

How much "Skill Work" have you included in your training this week?

“Don't knock the weather. If it didn't change once in a while, nine out of ten people couldn't start a conversation.” 
-Kim Hubbard

Have a great Wednesday! 

be strong!
Jay and Janice

Tuesday June 17, 2014

CF864 Strength and Conditioning

All praise to God, the Father of our Lord Jesus Christ. God is our merciful Father and the source of all comfort. He comforts us in all our troubles so that we can comfort others. When they are troubled, we will be able to give them the same comfort God has given us.
-2 Corinthians 1:3-4

“If you can change your mind, you can change your life.”
-William James

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. Please be on time!

a.) Warm-up/Skill Work/Mobility 

b.) WOD - 3 Rounds 

3 Minutes - 50 KBS (24/16kg.) rest remainder of 3 minutes
2 Minutes - 30 No Push-up Burpees - rest remainder of 2 minutes
1 Minute - Plank Hold (top of push-up)
1 Minute - Rest

KBS - American Style

c.) Cash Out - Finish Strong

Skill Work - TGU

Rx = Movement Standards-Full ROM/Form/Load

"Routine is the Enemy" 

Yoga - Next Tuesday (June 24) at CF864 
Time: 7:15 p.m. - $5 per person

"Have a great day"

be strong!
Jay and Janice

Monday June 16, 2014

CF864 Strength and Conditioning

The Lord is like a father to his children, tender and compassionate to those who fear him.
-Psalm 103:13

“I’ve had a lot of worries in my life, most of which never happened”
-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.

a.) Warm-up/Skill Work/Mobility 

b.) Strength - Back Squat 1RM

c.) Conditioning: CF HQ Hero WOD

"Justin"

30-20-10 reps for time:
Body-weight Back Squats
Body-weight Bench Press
Stricts Pull-ups

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load 

MRT - Tonight  
Monday, June 16 (after last WOD) 7:00p.m.

It's Monday Be Awesome!

be strong!

Jay and Janice

Friday June 13, 2014

CF864 Strength and Conditioning

The skies display his craftsmanship. Day after day they continue to speak; night after night they make him known.
-Psalm 19:1-2

“The Christian does not think God will love us because we are good, but that God will make us good because He loves us.” 
-C.S. Lewis

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!

a.) Warm-up/Skill Work/Mobility 

b.) WOD 21-15-9 reps for time:

Squat Clean - 135/95 Pound
HSPU 

Rx Movement Standards on Clean
-This is a full squat clean (depth)
-Feet under hips. Hands grip bar outside of knees
-The barbell starts on the ground
-The bar moves from the ground to the shoulders.
-The barbell must come all the way up to the shoulders.
-Hips and knees fully extended and the elbows in front of the bar.
-No bouncing

Rx Movement Standards on HSPU
-Movement begins at the top of a handstand with the arms fully locked out.
-The heels or toes on the wall (back or chest against wall is acceptable)
-At the bottom of each rep, the head touches the ground. 
-At the top of each rep, the arms return to fully locked out with the heels/feet on the wall. No bent elbows at the top of the rep.
-Kipping is allowed.
-All reps must be full range of motion if Rx. If you miss full range on any rep - don't count it. 

Scale to your strength/fitness level.

c.) 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.

Never sacrifice form in an effort to complete the WOD Rx.  

Work Hard to get stronger and better at what you do and have fun!

"Routine is the Enemy" 

Constantly Varied - Be Prepared for the unexpected

be strong!

Jay and Janice