Thursday, July 30, 2015

Friday July 31, 2015


CF864 Strength and Conditioning

”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money. “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?
-Matthew 6:24-25


Take pride in exactly what it is you do and remember it’s okay to fail as long as you don’t give up.
-Dan O’Brien


Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, Tunes (optional) How much "unplugged" time have you had this week? Try it you might like it!

Here it is...now go do it!

Pick one or two - No Excuses!

Today’s CF864 Home WOD:
20 rounds for time:
1 burpee
10 air squats


Option a.) 
150 Push-ups for time
Penalty – 5 Squats each time you stop


Option b.) 
10 Rounds of:
20 Meter Sprint (100% effort) for best time.
20 Meter converts to 65 Feet


Option c.) 
5 Rounds of:
30 Second Handstand hold /then 30 Second Plank Hold
30 Air Squats


Option d.) Challenge WOD
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile
with a weighted vest

Option e.) 30 Minutes of:
Mobility work/Skill work/Yoga

Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.


Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.

Back to a normal schedule on Monday. Look forward to seeing you then. Thanks again for being so awesome! We appreciate each and every one of you.

Post your WOD - times, rounds, pounds, etc. on CF864 FB

Don't look for excuses. They are easy to find!

BE STRONG!
Janice and Jay

Wednesday, July 29, 2015

Thursday July 30, 2015


CF864 Strength and Conditioning


In times of trouble, may the Lord answer your cry. May the name of the God of Jacob keep you safe from all harm.
-Psalm 20:1


“Courage doesn’t always roar, sometimes it’s the quiet voice at the end of the day whispering ‘I will try again tomorrow”
-Mary Anne Radmacher


See Friday July 24 post for schedule info for this week.


Equipment needed for today’s WOD: Mojo!
stopwatch, sidewalk chalk, Music? (optional) Go unplugged today. Enjoy the tunes that God gives you (nature)...


NO Excuses!


Today’s CF864 Home WOD: 100 Burpees followed by 1 Mile Run for time


Option a.) 100 Hand Release Push-ups and 100 Jumping Squats
Option a is Straight sets (not broken into rounds)


Option b.) Tabata Air Squats (bottom to bottom)
Bottom to Bottom = hold at bottom during 10 second rest.
Tabata = 8 x 20 seconds of work / 10 seconds rest
followed by a 5k Run (3.1 miles)


Option c.) 10 Rounds for time:
Run 200m
10 squats
10 push ups
10 sit-ups
Scale to 5 Rounds if you need to based on your strength level.


Abdominal Strength – 3 x Max Plank Hold


After you drop on the first one give yourself 3 minutes and go again trying to hold longer than the first time.


Challenge – wear your weighted vest on today’s WOD.


Can’t do/Won’t do/Don't Like to do/BURPEES! 
Which category do you fall into?
You know the old saying “if it were easy then everybody would be doing it.”


Don’t get slack this week! Need accountability? Post your time on CrossFit864 Facebook.


Have a great day!
Never Give Up!
Jay and Janice

Tuesday, July 28, 2015

Wednesday July 29, 2015


CF864 Strength and Conditioning

Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.
-Psalm 91:1


Don’t ever give up. You gotta keep trying, and never give up.
-Ryan Sheckler


See Friday July 24 post for gym schedule info this week.


Equipment needed for today’s WOD:
Stopwatch, Motivation, sidewalk chalk to mark rounds, iPod (optional)


10 Rounds of:
30 seconds of mountain climbers (get full range of motion)
30 seconds of bear crawls
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of jumping air squats (explosive)
30 seconds of lateral hops (set up something mid shin to hop over)
30 second rest – then repeat from beginning


Scale number of rounds based on your fitness level.
Need accountability – post your time on CrossFit864 Facebook.

Hope you are having a great week!

Awesome to see so many of you posting your WODs on CF864 Facebook. Great job!

Never Give Up!
Jay and Janice

Monday, July 27, 2015

Tuesday July 28, 2015


CF864 Strength and Conditioning

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17


“We do not remember days, we remember moments.”
-Cesare Pavese


CF864 Closed – Today’s workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

See Friday July 24 post for schedule info for this week.

Don’t be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. WODs will be posted here each day this week.

Spend some time this week working on your mobility / flexibility


Today’s WOD – Run 800 Meters stop and complete 100 Squats and finish with 800 Meter run.

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk getting injured by rushing into the WOD without preparing your body for the hard work ahead.


Challenge WOD – Run 3 Miles stopping every minute to do 20 Air Squats.
If you have a weighted vest wear it.

Skill Work – 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

Use this as an opportunity to work on squat form by getting low in each squat.

Skill work – finish with wall squats and squat stretch hold.
Abdominal Strength – 100 (4 count) Flutter Kicks then 100 Sit-ups

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day (sorry, soft drinks and sweet tea don’t do the job.) Stay healthy! Stay strong!

Thanks for your continued support.
Have a great week. 

Check here each day for a workout that you can do at home.

3,2,1 Go!
Never Give up!
Jay and Janice

Friday, July 24, 2015

Monday July 27, 2015


CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7


“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior


See Friday July 24 post for schedule info for this week.


Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, music (optional) mojo (mandatory)

Today’s CF864 Home WOD: 

4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold


Option a.) 
4 rounds for time:
10 Handstand push-ups
400m run


Option b.) 
10 rounds for time:
10 push-ups
100M Sprint


Option c.) 
“Invisible Fran” For time:
21-15-9 reps of:
Air squats
Push ups


Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor


Challenge – wear your weighted vest on today’s WOD.

Spend plenty of time this week working on your mobility.

Need accountability – post your time on CrossFit864 Facebook.

Hope you are having a great day!
Never Give Up!
Jay and Janice

Weekend July 25-26, 2015


CF864 - Strength and Conditioning

Have a great weekend!

Oh give thanks to the Lord, for he is good, for his steadfast love endures forever!
-Psalm 107:1

I'm not perfect. I'm never going to be. And that's the great thing about living the Christian life and trying to live by faith, is you're trying to get better every day. You're trying to improve.
-Tim Tebow

BE STRONG!
Janice and Jay


Thursday, July 23, 2015

Friday July 24, 2015


CrossFit Eight.Six.Four

You shall love the Lord your God with all your heart and with all your soul and with all your might.
-Deuteronomy 6:5

“There are no coincidences in life. What person that wandered in and out of your life was there for some purpose, even if they caused you harm. Sometimes, it doesn’t make sense the short periods of time we get with people, or the outcomes from their choices. However, if you turn it over to God he promises that you will see the big picture in the hereafter. Nothing is too small to be a mistake.” 
-Shannon Alder

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.) Today's WOD - EMOM 15


3 Deadlift 
6 T2B

RX DL Load = 1.5 times body weight

Conventional Style DL = Grip bar outside of knees
No bounce

T2B = palms forward, legs straight, toes must touch bar every rep
Jacked up form = SCALED. 

c.) Cash Out - Finish Strong 


Upcoming CF864 Events:

Hey guys, 
CF864 will be closed next week July 25-August 1. Sorry for any inconvenience. WOD options will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a fun, dedicated, supportive, hardcore group – yea, thats you! It is great to start each day knowing that it will be filled with the opportunity to see so many of you working hard to reach your personal goals. Thank you very much for being so understanding and supportive. We appreciate your consideration as we get a few days of quality family time away from our daily routine. We are really looking forward to this time together with our boys. We look forward to spending as much time as possible "unplugged" from media (phones, Facebook, TV, etc.) and we know that each of you understand what kind of break that alone will be. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday August 3 as we resume our normal gym schedule. We are very proud to be part of such an awesome group of hardworking athletes! Ya’ll are our CF864 family.
Don’t let this be an opportunity for you to slack off on your hard work. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. Let’s see who’s dedicated. Never Give Up!
 
Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (August 11) at 7:00p.m.

Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work! How dedicated are you?

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


Have a great weekend! Have Fun...Be Safe!

NEVER GIVE UP!
Jay and Janice

Wednesday, July 22, 2015

Thursday July 23, 2015


CF864 STRENGTH and CONDITIONING

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

“He who is not contented with what he has, would not be contented with what he would like to have.” 
-Socrates

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.) WOD - For time:


5 Rounds of Cindy 

20 Thrusters
5 Rounds of Cindy

RX Load - 135/95 (bar from floor)


Squats = A Squat above parallel is NOT a Squat!

d.) Cash Out - Finish Strong


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 


“Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, "What's in it for me?”
-Brian Tracy

NEVER GIVE UP!
Jay and Janice

Tuesday, July 21, 2015

Wednesday July 22, 2015


CrossFit 864 No Frills Just Results

But if anyone has the world's goods and sees his brother in need, yet closes his heart against him, how does God's love abide in him? Little children, let us not love in word or talk but in deed and in truth.

-1 John 3:17-18

“Close to a billion people – one-eighth of the world’s population – still live in hunger. Each year 2 million children die through malnutrition. This is happening at a time when doctors in Britain are warning of the spread of obesity. We are eating too much while others starve.” 

-Jonathan Sacks

This day in history - 1983
Temperature of (-128.6°F) (-89.2°C) recorded, Vostok, Antarctica (world record low)

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.) WOD - “Michael”

3 RFT:
800 Meter Run
50 Back Extensions
50 Sit Ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Back Extensions = Strict form. Pause 1 second at top.
Rx Sit-ups = AbMat / Strict form. 

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday August 11 at 7:00p.m.

"Real living is living for others."
-Bruce Lee

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Monday, July 20, 2015

Tuesday July 21, 2015


CrossFit 864 No Frills Just Results

As for the one who is weak in faith, welcome him, but not to quarrel over opinions.

-Romans 14:1

“Don’t neglect the importance of prayer in your Christian life.” 
-Jim George

Check CrossFit864 on Facebook for updates


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 - 6 RFT:


5 G2OH
Sprint to 50M and back
5 L Pull-ups
Suitcase Carry to 25M - switch arms and back

RX Load = 95/65
Suitcase carry = 32kg./24kg. KB
Please do not drop KB. Thank you!

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load


Upcoming CF864 Events:


Ladies Bible Study at CF864 - Tuesday (August 11) at 7:00p.m.


#1 Priority today - Don't Give Up!
Losers quit when they fail. Winners fail until they succeed.

Have a great day!

NEVER GIVE UP!
Jay and Janice

Sunday, July 19, 2015

Monday July 20, 2015


CF864 STRENGTH and CONDITIONING

So then each of us will give an account of himself to God.
-Romans 14:12

It is one of my sources of happiness never to desire a knowledge of other people's business. 
-Dolley Madison 

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


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


Look forward to an awesome day in the gym!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD  


21-15-9
Back Squat 

KBS
DU's X 2 (42-30-18)

A Squat Above Parallel is NOT A Squat...
And it's definitely NOT RX'd no matter how much you have on the bar!


RX Load
Squat = 185/135
KBS = American - 2 Pood / 1.5 Pood
DU - scale to x 4 singles


d.) Cash Out - Finish Strong 

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 - Tuesday (August 11) at 7:00p.m.

It's Monday - Stop Making Excuses. 
Show Up. 
Stop Whining. 
Train Hard. 
Get Stronger.
Support Others.
Don't be Jealous.
Have Fun!



"They say" and "I heard" is often a great liar. Don't listen to it!
-Proverb 

Have a great day! 

Stay hydrated!

NEVER GIVE UP!
Jay and Janice

Thursday, July 16, 2015

Friday July 17, 2015


CrossFit Eight.Six.Four

Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own.
-Philippians 3:12

“When you look at the past without God’s eyes, you subject yourself to deception. The past no longer exists and God doesn’t linger there. However, Satan will show you whatever you want to see and believe, so you will be trapped in an emotion that cannot communicate truth, beyond what you want to remember.” 

-Shannon Alder 

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 - 10 RFT:


3 Power Clean/Strict Press

5 Ball Slams
7 Air Squats

Squats = A Squat above parallel is NOT a Squat!

RX Load = 135/95

Jacked up form = SCALED. 

c.) Cash Out - Finish Strong 


Upcoming CF864 Events:
 

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (July 14) at 7:00p.m.

2015 Kids Camp is in the books. Great group of young athletes!

Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work! 

How dedicated are you?

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


Testing strength this week with one rep max. Saw a lot of hard work, lot of support for your fellow athletes in the gym this week. Proud of the dedication. Did you hit a new PR this week?

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice