Friday October 30, 2015

CF864 STRENGTH and CONDITIONING

I have set the Lord always before me; because he is at my right hand, I shall not be shaken.
-Psalm 16:8

“Never bend your head. Hold it high. Look the world straight in the eye.” 
-Hellen Keller

Check CrossFit864 on Facebook for updates

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

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Skill Work / Goat Work - Conquering your weakness! 

ALL WODs / Buy In - start together as a group promptly at scheduled times posted above.

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) WOD: 8 RFT

3 Front Squats
5 Strict Pull-ups
Sprint 100 Meters 

3 Rules for Squats:
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat!  
A Squat above parallel is NOT a Squat! 


RX Movement Standards

RX FS Load = body weight 
Pull-up = palms forward. No kip. Full extension of arms at bottom
100% Sprint to 50 Meter mark and back.

c.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:  

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7

Barbells for Boobs - November 14

Join the CF864 Team at HIT CrossFit 

Get signed up  

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Thursday October 29, 2015

CF864 STRENGTH and CONDITIONING

Whatever your 100% looks like - Give it  today!

Willpower: the ability to control yourself: strong determination that allows you to do something difficult.

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

Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise. Keep putting into practice all you learned and received from me—everything you heard from me and saw me doing. Then the God of peace will be with you.
-Philippians 4:8-9

"A friend is someone who knows all about you and still loves you."
-Elbert Hubbard


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. 

Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

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

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/

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

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

Floor Press - Monday
Deadlift - Thursday


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Deadlift (work up to a heavy set of 5)
    Form - No Bounce. No dropping from lockout.


d.) Conditioning - 3 RFT:

Run 200 Meters
30 Kettlebell Swings
15 HR Push-ups  


e.) Cash Out - Finish Strong

RX Movement Standards - Full ROM
KB Load = 24kg./16kg. - American Style Swings - Goal = UB 
Push-ups = HR Strict form. No sagging. No bridging.

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

Upcoming CF864 News/Events/Updates: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up - CF864 is in the 9:40 flight

How's your nutrition looking this week? - Junk/Quality? 

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

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday October 28, 2015

CrossFit 864 - No Frills Just Results

Know that the Lord, he is God! It is he who made us, and we are his; we are his people, and the sheep of his pasture.
-Psalm 100:3

“The weak fall, but the strong will remain and never go under!” 
-Anne Frank

This day in history - 1636 
Harvard University (Cambridge, Massachusetts) founded.

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

Hump Day WOD's - start at: 5:15a.m./8:00a.m.

Reminder - November Dues (NLT Monday Nov. 2, 2015) 
Thank you for your consideration! We appreciate you.

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 Burpee over PVC
7 GHD Sit-ups
9 Step Walking Lunge - Kbell through legs (24/16 kg)
20 Second Plank Hold (on elbows)

RX Movement Standards

Full ROM

Support your fellow CrossFitters!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Nov 3) at 7:00p.m.

"R-21" CF864 Hero WOD - November 7 

Barbells for Boobs - November 14
Join the CF864 Team at HIT CrossFit 

Get signed up

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday October 27, 2015

CF864 STRENGTH and CONDITIONING


Greater love hath no man than this, that a man lay down his life for his friends.
-John 15:13

"The true soldier fights not because he hates what is in front of him, but he loves what is behind him."
-G.K. Chesterton

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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 21-18-15-12-9

T2B
STOH - (strict) 95/65

d.) Cash Out - Finish Strong! Don't Skip Out...

RX Movement Standards - Full ROM

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: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday October 26, 2015

CF864 STRENGTH and CONDITIONING

The Spirit of God has made me, and the breath of the Almighty gives me life.
-Job 33:4

“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

Useless fact for the day:
The 'Golden Arches' of fast food chain McDonalds is more recognized worldwide than the religious cross of Christianity.

Check CrossFit864 on Facebook for updates

Today's WOD's - start at:
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. Results or Excuses = You can't have both.
Quality Food / Junk Food - which one occupied the largest portion of your plate this weekend?

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

Floor Press - Monday
Deadlift - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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

Today's game plan for a good day:
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Still trying to do DU's on a $2 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 - Floor Press (work up to a heavy set of 5) 

NFT - 2 X 10 One Arm KB Floor Press (10 each side) AHAP - UB

d.) Conditioning - For time:

50 Double Unders

50 Ab Mat Sit Ups

10 Cleans (135/95)

40 Double Unders

40 Ab Mat Sit Ups

10 Cleans (135/95)

30 Double Unders

30 Ab Mat Sit Ups

10 Cleans (135/95)

20 Double Unders

20 Ab Mat Sit Ups

10 Cleans (135/95)

10 Double Unders

10 Ab Mat Sit Ups

10 Cleans (135/95)

RX Movement Standards - Full ROM

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

e.) Cash Out - Finish Strong

Upcoming CF864 Events: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

Tim Mann/LCCA 5k Run/Walk - October 24

Thanks to all who came out to honor Tim and support the Laurens County Cancer Association. Big thanks to the volunteers who came out to serve their community.

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team - Barbells for Boobs at HIT CF

November 14 - Get signed up

It's Monday - New week. New opportunities.

3.2.1. Go!

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Friday October 23, 2015

CF864 STRENGTH and CONDITIONING

Now to him who is able to protect you from stumbling...
-Jude 25

"It's not my ability, but my response to God's ability, that counts.
-Corrie Ten Boom

Check CrossFit864 on Facebook for updates

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

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Skill Work / Goat Work - Conquering your weakness! 

ALL WODs / Buy In - start together as a group promptly at scheduled times posted above.

a.) Warm-up/Skill Work/Mobility 

b.) WOD: 21-15-9

Deadlift
Strict Pull-ups
KBS

RX Movement Standards
DL = NO Bounce!
DL Load = 1.5 Times body weight 
Beast Mode Challenge = plus weighted vest (at least 20 pounds)
Pull-up = palms forward. No kip. Full extension of arms at bottom
KBS Load = 32kg./24kg. American Style

c.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:  

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 Friday October 23, 2015

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

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

"R-21" CF864 Hero WOD - November 7

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up  

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Thursday October 22, 2015

CF864 STRENGTH and CONDITIONING

There is a way that seems right to a man, but its end is the way to death.
-Proverbs 14:12

“Whatever is true about your heart will show up in your actions.”
-Jim George

Check CrossFit864 on Facebook for updates

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 Friday October 23, 2015

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. The buy in might be the warm-up/skill work that you did when you arrived. Thx for your consideration.
Constantly Varied - CrossFit

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

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

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/

Whatever your 100% looks like - Give it!
a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD -3 RFT:

Run 500 Meters 
12 Goblet Squats
21 Strict Press

A Squat above parallel is NOT a Squat!  

d.) Cash Out - Finish Strong

NFT - Abdominal Strength - 3 x
30 Second Hollow Hold (hollow rock position without the rock)
30 Second Plank Hold
30 SLOW Full ROM Mountain Climbers

RX Movement Standards
Run = to 200 and back (400) then to 50 and back (100) = 500
Goblet Squat = RX Below Parallel. Load = 32kg./24kg. Kbell
Strict Press RX Load = 95/65

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

Have you tried this?
Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates: 

Ladies Bible Study at CF864 - Tuesday November 3 at 7:00p.m.

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

Need volunteers - See Gunny

"R-21" CF864 Hero WOD - November 7 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up

How's your nutrition looking this week?

Willpower: the ability to control yourself: strong determination that allows you to do something difficult. 

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday October 21, 2015

CrossFit 864 - No Frills Just Results

“Righteousness exalts a nation, but sin is a disgrace to any people.”
-Proverbs 14:34

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


This day in history - 1979 
10th NYC Marathon won by Bill Rodgers in 2:11:42

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

Hump Day WOD's - start at: 5:15a.m./8:00a.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 Friday October 23, 2015

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 - 7 Minutes

7 Step Walking Lunge

7 Dips (rings or bar) No bands. Scale to 30 second hold.

Rest One Minute

AMRAP - 7 Minutes

7 Back Extensions - 2 second hold at top

7 Air Squats - No shallow squats! Full ROM

RX Movement Standards

Full ROM

Support your fellow CrossFitters!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 Tuesday (Nov 3) 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 

Join the CF864 Team at HIT CrossFit 

Barbells for Boobs - November 14

Get signed up

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

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice