Thursday October 1, 2015

CF864 STRENGTH and CONDITIONING

“Jesus answered, "The work of God is this: to believe in the one HE has sent.”
- John 6:29

"If you tell the truth, you don't have to remember anything."
-Mark Twain

Useless fact for the day:
Larry Lewis ran the 100-yard dash in 17.8 seconds in 1969, thereby setting a new world's record for runners in the 100-years-or-older class. He was 101.

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.


70% Kitchen 30% Gym - willpower: the ability to control yourself : strong determination that allows you to do something difficult. 

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

Back Squat - Mondays
Power Clean/Jerk - Thursdays

Skill Work / Goat Work - Conquering your weakness! 

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

What's in your gym bag today?

Still trying to do DU's on a jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC/J (work up to a heavy set of 5)

NFT - 2 X 15 Hollow Rock

d.) Conditioning - 4RFT:

25 KBS 
25 Push-ups (Strict HR)

RX Movement Standards
KBS Load = 16kg./24kg. - American Style Swing

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

Upcoming CF864 News/Events/Updates: 

Schedule change - saying goodbye to the 9:00a.m. WOD. Effective 1 October there will be a 8:00a.m. WOD and no 9:00a.m. 
Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“Let not our longings slay the appetite of our living.” 
-Elisabeth Elliott

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday September 30, 2015

CrossFit 864 - No Frills Just Results

The path of the righteous is like the first gleam of dawn, shining ever brighter till the full light of day. But the way of the wicked is like deep darkness; they do not know what makes them stumble.
Proverbs 4:18-19

I am willing to put myself through anything; temporary pain or discomfort means nothing to me as long as I can see that the experience will take me to a new [higher] level.
-Diana Nyad

For ten years (from 1969-1979), Diana was the greatest long-distance swimmer in the world. In 1979, she stroked the longest swim in history, making the 102.5 mile journey from the island of Bimini to Florida. She was inducted into the National Women's Hall of Fame in 1986.

This day in history - 1960
Flintstones premieres (1st prime time animation show)

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

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

What's in your gym bag today?

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? 

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

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

b.) Buy In - Always starts as a group

c.) Today's WOD - AMRAP 20

5 KB Snatch (5L / 5R) AHAP (post load)

10 OH Box Step-ups (45/25 plate)

15 Strict Back Extensions (2 second hold at top)

15 Second L-Sit / L-Hold 

Support your fellow CrossFitters!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Oct. 6) at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“We are chained by our own control. Life is nothing more than finding the key that unlocks every part of our soul.”

Shannon L. Alder

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday September 29, 2015

CF864 STRENGTH and CONDITIONING

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Unless someone like you cares a whole awful lot, nothing is going to get better. It's not. 
-Dr. Seuss

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

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

Skill Work / Goat Work - Conquering your weakness! 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 5 RFT:

21 DU (scale to x 3 singles)
15 Push Press (95/65)
9 T2B


d.) Cash Out - Finish Strong

RX Movement Standards

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

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

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

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

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday September 28, 2015

CF864 STRENGTH and CONDITIONING

“Seek the LORD while he may be found; call on him while he is near.”
Isaiah 55:6

It is no use saying, 'We are doing our best.' You have got to succeed in doing what is necessary.
-Winston Churchill

Useless fact for the day:
Count the number of cricket chirps in a 15-second period, add 37 to the total, and your result will be very close to the actual outdoor Fahrenheit temperature.

Reminder - October Dues (NLT Thursday Oct. 1, 2015) 
Thank you for your consideration! We appreciate you.

Check CrossFit864 on Facebook for updates

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

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

70% Kitchen 30% Gym. Results or Excuses = You can't have both
Is it worth wasting all of that hard work in the gym?

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

Back Squat - Monday's
Power Clean/Jerk - Thursday's

Skill Work / Goat Work - Conquering your weakness! 

Looking for deadlift PR's today

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

What's in your gym bag today?

Still trying to do DU's on a jump rope that's too short, too long, borrowed? Invest in a rope that fits you.
http://www.rxsmartgear.com/ropes/

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

Remember - A Squat above parallel is NOT a Squat! 

NFT - 2 X 10 Strict Hip Extensions (2 second pause)

d.) Conditioning 

10-1 Goblet Squat 
1-10 Burpees

RX Movement Standards
KBS Load = 32kg./24kg. 

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

Upcoming CF864 Events: 

Saturday a.m. WOD (Oct. 3) - 7:30a.m. (this week only)

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Friday September 25, 2015

CrossFit Eight.Six.Four

Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7

“We must remember that the test of our religious principles lies not just in what we say, not only in our prayers, not even in living blameless lives - but in what we do for others” 
-Harry S. Truman

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

#1 Priority today - Show up!

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: 21-15-9

Deadlift 
K2E 

Poor DL form = Scaled. No bouncing reps!

RX Movement Standards 
Load = 1.5 Body weight on bar
K2E - Palms forward / knees must touch elbows 
.
c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday October 6 at 7:00p.m.

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

Are you signed up yet?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

It's Friday...How dedicated are you?

Be careful what you think, because your thoughts run your life.
-Proverbs 4:23

Have a great weekend! Be Safe!

NEVER GIVE UP!
Jay and Janice

Thursday September 24, 2015

CF864 STRENGTH and CONDITIONING

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures. He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

"The measure of a man's real character is what he would do if he knew he would never be found out."
-Thomas B. Macaulay

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

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.


70% Kitchen 30% Gym. Results or Excuses - Pick one

Skill Work / Goat Work - Conquering your weakness! 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - "Cindy"

RX Movement Standards - FULL ROM

Short, choppy, partial ROM = Scaled

Count only the "legit" reps. No excuses!

Be Awesome.

AMRAP / 20

5 Pull-ups
10 Push-up
15 Squats

d.) Cash Out - Finish Strong

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

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 October 6 at 7:00p.m.

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

Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

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

Show up. Hit it hard. Have fun. Support others!

NEVER GIVE UP!
Jay and Janice

Wednesday September 23, 2015

CrossFit 864 - No Frills Just Results

Be full of joy in the Lord always. I will say again, be full of joy.
-Philippians 4:4

“It is better to lose your life than to waste it.” 
-John Piper

This day in history - 1962
ABC's 1st color TV series airs - The Jetsons

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? 

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

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

b.) Buy In - Always starts as a group

c.) Today's WOD - 5 RFT:

10 Step KB pass through lunge

20 Wall Ball Shots

30 Second Handstand Hold

30 Second Static Hold on Pull-up Bar

KB Load - 32kg./24kg.

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Oct. 6) at 7:00p.m.

Almost Overnight WOD - October 16 (7:00pm-1:00am) Are you signed up?

Tim Mann/LCCA 5k Run/Walk - October 24, 2015 at 8:30a.m.

"R-21" CF864 Hero WOD - November 7 

"Real living is living for others."

-Bruce Lee

Blood is replaceable. Sweat is expected. Tears are optional.

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday September 22, 2015

CF864 STRENGTH and CONDITIONING


“And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” 
-Colossians 3:17

"It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school."
-Special Forces reaction to CrossFit seminar

Today's WOD's start promptly 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 - 5 RFT:

30 KBS
10 Strict T2B

RX KB = 32kg./24kg. - American Style
Strict T2B - No Kip, Toes must touch bar every rep. Palms forward.

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

70% Kitchen 30% Gym - How are YOUR results?

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday September 22 at 7:00p.m.

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

Are you signed up on the board?

"R-21" CF864 Hero WOD - November 7 

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

NEVER GIVE UP!
Jay and Janice