Tuesday September 1, 2015

CrossFit 864 - No Frills Just Results

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

We are what we believe we are.
-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 / Buy In - start together as a group. 

Please be on time (early enough to warm up before the Buy In) Thanks for your consideration! 

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you for your consideration! We appreciate you.

Skill Work Today - Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

Do you include "skill work" in your warm-up before the buy in? Were you able to do unassisted bar or ring dips? Good movement to work on until you build the strength to do them without assistance. All of these movements will show up again. Don't be satisfied with scaling them forever. Make your weakness your strength!
c.) WOD - 3 RFT:

10 Front Squats 
20 Box Jumps 
Suitcase Carry
30 DU's (scaled to x4 singles)

RX Movement Standards 
Front Squat load = 75% of body weight
Box Jumps - 24/20

Suitcase Carry - to 100 meter mark switch hands and back. Must complete 100 meters with same hand before switching. 10 burpee penalty each time you put KB down. Complete burpees at the end of each round. 
RX Load = 32kg./24kg. Bell
NFT - Abdominal Strength - 3 x Max Plank Hold (on elbows) No sagging / No bridging 

Have you invested in a jump rope yet?
http://www.rxsmartgear.com/ropes/

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 - Tuesday (Sept 8) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

#1 Priority today - Don't Give Up!

Losers quit when they fail. Winners fail until they succeed.

Endurance produces character, and character produces hope.
-Romans 5:4

“Grace is what God gives us when we don't deserve and mercy is when God doesn't give us what we do deserve”

Who completed the August pull-up / dip challenge? Post it on CrossFit864 Facebook if you started and finished the challenge. Who started and quit? 

Have a great day!

NEVER GIVE UP!
Jay and Janice

Monday August 31, 2015

CF864 STRENGTH and CONDITIONING

“I can do nothing on my own. As I hear, I judge, and my judgment is just, because I seek not my own will but the will of him who sent me.
-Jesus (John 5:30)

"To avoid criticism say nothing, do nothing, be nothing."

-Aristotle

Useless statistic for the day:
There are 293 ways to make change for a dollar.

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

70% Kitchen 30% Gym. Bad Diet = Poor Results

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

Floor Press - Monday's
Deadlift - Thursday's

Reminder - September Dues (NLT Tuesday Sept. 1, 2015) 
Thank you for your consideration! We appreciate you.

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Floor Press (work up to a heavy set of 5)

d.) Conditioning 

AMRAP - 7
10 One Arm KB Floor Press (5 ea. side)
5 Dips (bar or rings) No band assisted dips

Rest 1 Minute

AMRAP - 7
10 Push-ups (HR)
5 K2E (knees must touch elbows if RX)

RX Movement Standards
KB Floor Press - 24kg./16kg.

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

August Challenge - Strict Pull-up / Strict Dips for the month of August 
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips 
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band? 
Work on getting a strict muscle up.

Rx = Movement Standards-Full ROM/Form/Load

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday September 8 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

To be like Christ is to be a Christian.
-William Penn

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice

Friday August 28, 2015

CrossFit Eight.Six.Four

“So we have come to know and to believe the love that God has for us. God is love, and whoever abides in love abides in God, and God abides in him.” 
-1 John 4:16

A man should never neglect his family for business.
-Walt Disney

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

a.) Warm-up/Skill Work/Mobility 

Remember - The buy in is not a warm up. Show up in time to warm up (skill work, mobility, etc) and be ready to go at the scheduled WOD times. Out of respect for the ones that showed up on time - If you are late please wait until the next WOD starts. Thanks!
 
b.) Today's WOD: AMRAP - 20

10 GHD Sit-ups or Weighted Sit-ups  
8 KBS
6 K2E

RX Movement Standards
Weighted Sit-ups (45/25 plate)
KBS = American - 32kg./24kg.
K2E = If RX Knees must TOUCH Elbows every rep

c.) Cash Out - Finish Strong 

August Challenge - Strict Pull-up / Strict Dips for the month of August 
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips 
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band? 
Work on getting a strict muscle up.
Are you caught up?

Upcoming CF864 Events: 

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday August 25 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

It's Friday...How dedicated are you to your training?

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice

Thursday August 27, 2015

CF864 STRENGTH and CONDITIONING

“But the LORD said to Samuel, "Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things man looks at. Man looks at the outward appearance, but the LORD looks at the heart.”
-1 Samuel 16:7

Strong lives are motivated by dynamic purposes. 
-Kenneth Hildebrand

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.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Today's WOD - 5 Rounds:

Max Reps Bench Press
1 Round of Cindy between each round
Rest as needed between rounds.

RX Load on Bench = Your body weight on bar. You must be able to get bar off the rack and racked without assistance. 

Your score = total reps for all 5 rounds. Post total for each round plus overall total.

Abdominal Strength - accumulate a total of 90 seconds in L-Sit (dip bar or pull-up bar)

Abs - 70% Kitchen 30% Gym

d.) Cash Out - Finish Strong

RX is more than the load on the bar. Jacked up form = Scaled!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Thursday August 27 at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

Show Up. Stop Making Excuses. Stop Whining. Train Hard. 

Get Stronger. Support Others. Don't be Jealous. Don't talk about others behind their back. Have Fun! 

“In lifting another person, we also lift ourselves.” 

-Seth Adam Smith

Have a great day!

NEVER GIVE UP!
Jay and Janice

Wednesday August 26, 2015

CrossFit 864 - No Frills Just Results

A gossip betrays a confidence; so avoid anyone who talks too much.
-Proverbs 20:19

A real Christian is a person who can give his pet parrot to the town gossip.
-Billy Graham

This day in history - 1999
Michael Johnson breaks the 400 meter world record with a time of 43.18 seconds.

Feed the hungry, and help those in trouble (NLT)

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

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? 

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

b.) Buy In - Always starts as a group

c.) Today's WOD 

50 Kettlebell Snatch - AHAP / switch arms as needed
50 Weighted Step Ups - holding KB used for snatch
50 Ball Slams - AHAP
10 x 25 Meter Sprint (walk back to start)

Goal - All UB reps 

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

"Real living is living for others."

-Bruce Lee

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday August 25, 2015

CrossFit 864 - No Frills Just Results

We know that we have come to know him if we obey his commands. The man who says, "I know him," but does not do what he commands is a liar, and the truth is not in him. But if anyone obeys his word, God's love is truly made complete in him. This is how we know we are in him: Whoever claims to live in him must walk as Jesus did.
-1 John 2:3-6

“Grace is what God gives us when we don't deserve and mercy is when God doesn't give us what we do deserve”

There's no such thing as bad weather, just soft people.
-Bill Bowerman

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. 

Skill Work Today - Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD - 3 RFT:

10 Burpee Box Jumps (24/20) 
15 C2B Pull-ups
400 Meter Shuttle Run (100 meter and back twice)

NFT - Abdominal Strength 100 weighted sit-ups or flutter kicks

Do you have a jump rope yet?
http://www.rxsmartgear.com/ropes/

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 - Tuesday (August 25) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

#1 Priority today - Don't Give Up!

Losers quit when they fail. Winners fail until they succeed.

Endurance produces character, and character produces hope.
-Romans 5:4

We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.
-Jesse Owens

Have a great day!

NEVER GIVE UP!
Jay and Janice

Monday August 24, 2015

CF864 STRENGTH and CONDITIONING

Now all glory to God, who is able, through his mighty power at work within us, to accomplish infinitely more than we might ask or think. Glory to him in the church and in Christ Jesus through all generations forever and ever! Amen.
-Ephesian 3:20-21

“Although we are urged to walk in another man's shoes, I think, first, we have to walk in another pair of our own shoes. Doing that will free up a lot, including our ability to be more compassionate and less judgmental.” 
-Charles F. Glassman

Useless statistic for the day: 
If you yelled for 8 years, 7 months and 6 days you would have produced enough sound energy to heat one cup of coffee. (Hardly seems worth it)

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

70% Kitchen 30% Gym. Poor Diet = Poor Results
Abs are made in the kitchen!

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - For time: 75 "Curtis P's"

1 Curtis P =
Power Clean
Lunge - Right Leg
Lunge - Left Leg
Push Press

RX Load = 95/65 pounds

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

August Challenge - Strict Pull-up / Strict Dips for the month of August 
1 August: 1 pull-up, 1 dip
2 August: 2 pull-ups, 2 dips 
3 August: 3 pull-ups, 3 dips
Add 1 pull-up, 1 dip each day until last day of August
Can you make it through the month?
No band assisted pull-ups or dips. Who will ditch the band? 
Work on getting a strict muscle up.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (August 25) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am)

"R-21" CF864 Hero WOD - November 7 

To be like Christ is to be a Christian.
-William Penn

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great Monday! 

NEVER GIVE UP!
Jay and Janice