Sunday, January 24, 2016

Monday January 25, 2016




CF864 STRENGTH and CONDITIONING

Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.

-Revelation 3:20

"Not all who wander are lost."
-J.R.R. Tolkien

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 
 
ALL WODs / Buy In - start together as a group.


a.) Warm-up/Skill Work/Goat/Mobility - Conquering your weakness!

b.) Buy In - Starts as a group

c.) WOD 
“Chris Kyle”


3 RFT:
40 KB Swings – 24kg/16kg
40 Box Jumps 24/20
40 Thrusters 65/45
40 Elevated Push-ups (feet on 24/20 box)


Chris Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.


Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.

Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”


Form! Scale/modify based on your strength/fitness level. 

d.) 
Cash Out - Finish Strong


Train Hard – Train Smart 


“Just remember, somewhere, a little Chinese girl is warming up with your max.”
-Jim Conroy, Olympic Weightlifting Coach


FORM, FORM, FORM!


RX Movement Standards - Full ROM


Post WOD – Stretch. Mobility. Skill Work. Refuel (EAT!)

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 News/Events/Updates:

Rules of 2016 CF864 Paleo /Whole 30 Challenge


Starts January 25 - February 25


Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals - everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.


STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 25 Days into the new year...how are you doing with those goals? What's holding you back? How can we help? Jump in the challenge...it's a great way to have accountability.



"For NOTHING will be impossible with God.”
-Luke 1:37

3.2.1 Go


Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.
  


CF864 Half Marathon (13.1) and 5k - February 6, 2016
Get signed up at sportoften (link below)
http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

Welcome to Monday. New week. New opportunities. 

Be Awesome! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

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