Friday October 31, 2014

CF864 Strength and Conditioning

And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
-Matthew 10:28

“Rummaging in our souls, we often dig up something that ought to have lain there unnoticed. ” 
-Leo Tolstoy

Quality over Quantity - Always.

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

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

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 - 3 RFT:

Run 400 Meters
12 Floor Press or Bench Press 
21 Weighted Step-ups (one KB in rack position)

Rx Load on Bench = 80% of your body weight 
Load on step-up = AHAP - alternate steps L/R 

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

What does your "Post WOD" recovery nutrition look like? You work too hard in the gym to blow it on crappy food.

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday October 30, 2014

CF864 Strength and Conditioning

All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.
-2 Timothy 3:16-17

“God's definition of what matters is pretty straightforward. He measures our lives by how we love.” 
-Francis Chan

Constantly Varied - Be Prepared

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

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

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.) WOD - For time:

50 KBS (24kg./16kg.)
50 Push-ups (HR)
50 Unbroken Single-unders (fast)
50 Box Jumps (24/20)
50 Unbroken Single-unders (fast)
50 Push-ups (HR)
50 KBS (24kg./16kg.)


d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Have a great day!

Never Give Up!
Jay and Janice

Wednesday October 29, 2014

CF864 Strength and Conditioning

You call me Teacher and Lord, and you are right, for so I am.
-Jesus (John 13:13)

“Tell me and I forget, teach me and I may remember, involve me and I learn.” 
-Benjamin Franklin

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

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

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

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 - 5 RFT:

20 DU's (scale to x3 singles)
10 GHD Sit-ups
5 Stone to Shoulder (AHAP)
Suitcase Carry (one arm KB by side) AHAP to 50M switch hands
Please do not drop KB.

d.) Cash Out - Finish Strong

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday October 28, 2014

CF864 Strength and Conditioning

Whatever you do, work heartily, as for the Lord and not for men.
-Colossians 3:23

"Meetings are by definition a concession to a deficient organization. For one either meets or one works. One cannot do both at the same time."
-Peter Drucker

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

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 -  Always start as a group.

c.) WOD - For time:

Run 1 Mile
50 Back Squats 
30 Strict Pull-ups

Rx Load - Back Squats = Your body weight on bar

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

Take a minute to share a word of encouragement with someone today.


"Have a great day"


Never Give Up!
Jay and Janice

Monday October 27, 2014

CF864 Strength and Conditioning

Oh, taste and see that the Lord is good! Blessed is the man who takes refuge in him!
-Psalm 34:8

“Happiness is hanging with friends who know you way more than you'd care to share.” 
-Todd Stocker

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. The buy in and cash out are part of the WOD. 
Thank you! 

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Today's WOD - "Grace"

Clean and Jerk 135 Pounds, 30 Reps for time

For those of you that were unable to make it to a "Barbells for Boobs" WOD and don't want to miss a chance to PR your Grace time...today is your day.

How much skill work on cleans have you included lately? Good day to test your clean and jerk form. Train to be better than you were yesterday.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

MRT - Tonight  
Monday, October 27 (after last WOD) 7:00p.m. 

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates - Saturday November 8th. Sign up list on whiteboard at gym.


It's Monday - Be Awesome! 

Never Give Up!
Jay and Janice

Friday October 24, 2014

CF864 Strength and Conditioning

The Lord does not delay His promise...but is patient with you, not wanting any to perish but all to come to repentance.
-2 Peter 3:8-9,14-15

“The two most powerful warriors are patience and time.” 
-Leo Tolstoy

Quality over Quantity - Always.

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 21-15-9 Reps of:

C2B Pull-ups (chin over bar, arms fully extended at bottom)
Box Jumps (24/20)
FW - One Arm Rack KB (24kg./16kg.) to 50M switch arms

BEAST MODE:
Strict / No Kip Pull-up
Box Jumps (30/24)
FW Load = 32kg./24kg.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong

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

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. Save $20.00. Take advantage of this today.

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday October 23, 2014

CF864 Strength and Conditioning

But God shows his love for us in that while we were still sinners, Christ died for us.
-Romans 5:8

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.”
-Francis Chan

Constantly Varied - Be Prepared

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

Skill Work - Not sure what to include in your skill work? What do you suck at the most? Arrive in time to warm up and do skill work before the buy in.

a.) Warm-up/Skill Work/Mobility 

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

c.) Strength - Squat Clean 1RM 
    Week 3 - Build up to a tough single 

d.) Conditioning 

EMOM 5
7 K2E
50 M Sprint (100% effort to 50 - walk back)

then - After 2 Minute Rest (as a group)

4 RFT: AFAP
25 Plate G2OH (45/25) - Don't drop/slam plate
10 GHD Sit-ups (sub 20 AbMat Sit-ups)

FORM! 

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Back Squat - Monday's
Squat Clean - Thursday's

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

Have a great day!

Never Give Up!
Jay and Janice

Wednesday October 22, 2014

CF864 Strength and Conditioning


 The seed that fell on the footpath represents those who hear the message, only to have Satan come at once and take it away.
-Mark 4:15 (NLT)

Some people are like seed along the path, where the word is sown. As soon as they hear it, Satan comes and takes away the word that was sown in them.
-Mark 4:15 (NIV)

“You may delay, but time will not.” 
-Ben Franklin

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

Constantly Varied - Be Prepared for the Unexpected
-CrossFit

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 Back Extensions (slow reps - 3 second hold at top)
10 One Arm KB Press (AHAP) - 5 each side
15 Step OH Lunge (45/25)
20 Second Handstand Hold

d.) Cash Out - Finish Strong

Do you always skip/neglect the skill work and mobility work? Does it show in your WODs?

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014. 

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday October 21, 2014

CF864 Strength and Conditioning

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger.
-James 1:19

“The most important thing in communication is to hear what isn't being said.”-Peter Drucker

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 - 5 RFT:

2008 CrossFit Games Workout

5 Deadlifts (275/185)
10 Burpees

CrossFit Games Movement Standards:

Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell. 

Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, butthe clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep. 

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Train Hard. Eat Clean. Plenty of Rest. Repeat

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014. 

"Have a great day"

Never Give Up!
Jay and Janice

Monday October 20, 2014

CF864 Strength and Conditioning

Be joyful because you have hope. Be patient when trouble comes, and pray at all times. 
-Romans 12:12

“Joy is found in simple things.” 
-Todd Stocker

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. The buy in and cash out are part of the WOD. 
Thank you! 

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Back Squat 1 (work up to a heavy single)
Go for a 1 Rep PR today! 

This is week 3 on our current strength cycle

d. Conditioning - AMRAP 18

15 Air Squats (deep)
9 Strict Shoulder to OH (95/65)
7 T2B (palms forward)

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

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

Back Squat - Monday's
Squat Clean - Thursday's

MRT - Tonight  
Monday, October 20 (after last WOD) 7:00p.m.


Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014. 

Have a great day!

Never Give Up!
Jay and Janice

Friday October 17, 2014

CF864 Strength and Conditioning


Do everything without complaining or arguing.
-Philippians 2:14

“Legalism breeds a sense of entitlement that turns us into complainers.” 
-Tullian Tchividjian (grandchild of Billy Graham) 
 Jesus + Nothing = Everything

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

Quality over Quantity - Always.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - Alternating Tabata (8 x 20/10)

Deadlift (185/135)
KBS (24kg/16kg.)

KBS - Russian Style. Good form. Hip drive.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Reminder - No Saturday a.m. WOD this week. 
Go support "Barbells for Boobs" Grace WOD.

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014. 

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday October 16, 2014

CF864 Strength and Conditioning

But he said to them, "It is I; don't be afraid."
-Jesus (John 6:20)

If you listen to your fears, you will die never knowing what a great person you might have been. 
-Robert H. Schuller

Constantly Varied - Be Prepared 

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

How much skill work have you done this week? Not sure what to include in your skill work? What do you suck at the most? How did you do on TGU's (Turkish Get-ups?) DU's (double-unders) Power Cleans, Squat Cleans, Strict (palms forward) pull-ups, Hollow Rocks, etc...the list goes on. Don't just stand around when you get to the gym waiting on the buy in to start (this is not designed to be a warm up.) Arrive in time to warm up and do skill work before the buy in.


a.) Warm-up/Skill Work/Mobility 

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

c.) Strength - Squat Clean 3RM 
    Week 2 - Build up to a tough set of 3 

d.) Conditioning - EMOM 10

10 Push-ups (strict, no sag / HR)
100 Meter Sprint (50M and back)


FORM! 

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Back Squat - Monday's
Squat Clean - Thursday's

Have a great day!

Never Give Up!
Jay and Janice