Gunny's blog

Friday January 27, 2012

2012-01-26T19:56:00.000-08:00

CROSSFIT864

“Humble yourselves before the Lord, and he will exalt you.”
-James 4:10

Being humble is not the same as being weak.

Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Clock starts - complete 5 minutes of handstand push-up/handstand hold work

Back Squat - 20 Reps
Push Press - 40 Reps
Back Squats - 20 Reps

Load =
Back Squat - AHAP (you select the weight)
Push Press - AHAP (you select the weight)

Abdominal Strength - Shooters choice:
50 K2E or 50 (4 count) Flutter kicks

Train Hard - Train Heavy - Train Smart

"Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor."
-James Allen

Hope that your week has been a good one.

BE STRONG!

Jay and Janice

Thursday January 26, 2012

2012-01-25T21:18:00.000-08:00

CROSSFIT864

"Where Real Fitness is Earned"

“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”
-Philippians 4:8

"These were people so hungry for love that they were accepting substitutes. There were embracing material things and expecting a sort of hug back. But it never works. You can't substitute material things for love or for gentleness or for tenderness or for a sense of comradeship. Money is no substitute for tenderness, and power is not a substitute for tenderness. I can tell you as I'm sitting here dying, when you most need it, neither money nor power will give you the feeling you're looking for, no matter how much of them you have."

-Morrie (from Tuesdays with Morrie)

Today's Schedule - warm ups start promptly as a group at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please be on time out of respect for your fellow CrossFitters. This keeps the workouts on schedule.

Make sure that you are warmed up and prepared to pull heavy weight before you get started. Do not rush into a heavy load without starting light and working up to a single rep. Strength days are slower paced so be patient and supportive of others as we train to get stronger.

Strength training is our primary focus today so show up prepared to lift "heavy stuff" off the floor!

Strength - Deadlift 1-1-1-1-1

Work up to a 1RM - Set a new PR today!

As a group:

"Deadlift and Push-ups"

Minute 1 -1 Deadlift, 1 Push-up

Minute 2 -2 Deadlift, 2 Push-ups

Minute 3 -3 Deadlift, 3 Push-ups

Continue until you run out of time or until you tap out.

Once you tap out (can't complete a full round within the minute) you must run 100 meter sprints until the last person in the group finishes the deadlifts and push-ups.

Penalty Run = to 50 meter mark (cone) and back

Load on DL = 50% of 1 RM (today)

Push-up = CF Games style (hand release)

Train Hard - Train Heavy - Train Smart

BE STRONG!
Jay and Janice

Wednesday January 25, 2012

2012-01-24T21:06:00.000-08:00

CROSSFIT864

Bear One Another's Burdens
“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.”
-Galatians 6:1

“Never underestimate the difference YOU can make in the lives of others. Step forward, reach out and help. This week reach to someone that might need a lift”

Today's Schedule: 5:15a.m./9:00a.m.

Today's WOD

Skill Work - The clock starts now.

30 OHS (light weight, empty Oly bar or PVC) Working on form

then without rest complete the following AFAP:

25-15-10-5 reps of:
Ball Slams
Weighted Sit-ups (holding the ball that you used for slams) Unachored
Lateral Hops (holding the ball that you used for slams) each jump=1 rep

Train Hard - Train Heavy - Train Smart

BE STRONG!
Jay and Janice

Tuesday January 24, 2012

2012-01-23T17:27:00.000-08:00

CROSSFIT864

“If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”
-James 1:5

When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.
-Alexander Graham Bell

Today's Schedule - Warm ups start as a group at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL workouts start together as a group at the scheduled times.

ROM (range of motion) and Form, Form, Form!

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Mojo (moj-oh) noun - self confidence, basis for belief in one's self and situation

BE STRONG!
Jay and Janice

Monday January 23, 2012

2012-01-22T19:39:00.000-08:00

CROSSFIT864

“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.”
-Matthew 7:7-8

Conflict cannot survive without your participation.
-Wayne Dyer

Training Schedule - Group warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength - Floor Press 1-1-1-1-1

Form = Legs fully extended during the lift. Elbows must touch the floor and elbows must fully extend (locked out at the top) of every rep. Do not count short, choppy rep that you punch out in a sloppy style.

Work up to your 1 RM today. Try to set a new PR. Remember that strength is our primary focus today. Stop limiting yourself by having a number (load on the bar) already set in your mind. Come prepared to push yourself hard and encourage each other to push hard! Remember to spot each other closely but never touch the bar while it is moving up (this is not a team exercise) and assist getting the bar back into the rack if the bar starts down or the lifter indicates that he/she cant make the lift. Pay close attention to each other on these heavy lifts. Remember that strength training moves slower than the conditioning work so please be patient if you reach your 1 rep max before everyone else....we do not want to rush anyone through the heavy lifts. If you finish early don't just stand around, spend the time doing mobility work or skill work. Excited about new PR's that will be hit on this lift! Listen to the coaching cues today.

PR=Personal Record
1 RM=1 Rep Max

Top 3 Reasons for Strength Training
1- To Get Stronger
2- To Get Stronger
3- To Get Stronger

Then - Starting as a group (at the scheduled times)

AMRAP - 12 Minutes:
200 Meter Sprint
5 Ring Push-ups
10 Jumping Air Squats

Train Hard - Train Heavy - Train Smart

CrossFit 864 Half Marathon Training
Week 12 (January 23-29, 2012)

Run Schedule:

(1) Run for 90 minutes - easy pace (document distance in your training journal)

(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint - Not a jog.
Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!

(3) Run 8 miles

How is your training going? How can we help?

Easy or Effective - Which one do you want?

BE STRONG!
Jay and Janice

Friday January 20, 2012

2012-01-19T19:22:00.000-08:00

CrossFit864

Are you looking for a workout that's easy or effective?

The Golden Rule
“So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets.”
-Matthew 7:12

Be faithful in small things because it is in them that your strength lies.
-Mother Teresa

Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Complete the following before the workout starts
Warm up / Skill Work = 5 Minutes of TGU's

See movement standards for Rx'd

For time complete 25-15-10 Reps of:

Push Press (95/65)
Pull-ups
Box Jumps (24/20)

Train Hard - Train Smart

Rx'd = Full Range of Motion on ALL reps.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep - not just a few of them. If you don't fully extend at the bottom of the pull-up (for any reason) you are doing a scaled version of this workout. Kipping or dead hang - your choice.

Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar out in front of you - push it up and fully extended (locked out) overhead. Short, choppy reps that are punched out in front of you and never fully extended will be considered scaled/modified and not Rx'd.

Hope that everyone has a good day!

Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige

BE STRONG!
Jay and Janice

Thursday January 19, 2012

2012-01-18T17:57:00.000-08:00

CrossFit864

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
-1 Corinthians 10:13

There is a slumbering inclination toward desire, which is both sudden and fierce. With irresistible power, desire seizes mastery... a secret, smouldering fire is kindled... at this moment God is quite unreal to us...the powers of clear discrimination and of decision are taken from us... the Bible teaches us in times of temptation... there is one command: Flee! Get away from it... for every struggle against lust in one's own strength is doomed to failure.
-Dietrich Bonhoeffer

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

Warm-up starts at the times above - please arrive on time.

Skill Work - TGU (Turkish Get Ups) grab a kettlebell and work on your form on the these - work them into your warm up because you are going to see them soon. Check CrossFit864 Facebook for a video.

Remember that strength is our primary focus today!

Strength - Deadlift 3-3-3-3-3 (work up to a 3 RM)

The following will Start as a group after each person has completed their 3 rep deadlift. If you reach your 3 rep max first be patient with those that take a little longer to work up to a heavy weight. Spend the extra time wisely by doing mobility work.

What was your best 3 rep max during the last strength cycle?

Deadlifts - complete as many reps as possible in 5 minutes
Goal = max work during the time period.
Strategy - You select the amount of weight used that will allow you to produce the greatest amount of work in5 minutes.
Weight x Reps = Total #

1 Minute Rest

Complete as many rounds as possible in 5 minutes
5 T2B
10 Ball slams

Train Hard - Train Heavy - Train Smart

A quick temper will make a fool of you soon enough.
-Bruce Lee

BE STRONG!
Jay and Janice

Wednesday January 18, 2012

2012-01-17T19:24:00.000-08:00

CrossFit864

“Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world, holding fast to the word of life, so that in the day of Christ I may be proud that I did not run in vain or labor in vain.”
-Philippians 2:14-16

It is not how much we have, but how much we enjoy, that makes happiness.
Charles H. Spurgeon

Today's Schedule: 5:15a.m./9:00a.m.

Warm-ups start promptly at the times listed above. Spend at least 15 minutes getting warmed up.

The clock starts for the following-

WOD A. - Complete 2 rounds of the following:

20 Pass Throughs - pvc
15 Good mornings - Dbell or plate
10 Double unders or 10 Tuck jumps
Tuck jumps = (jump and bring your knees as close to chest as possible)
1 Minute deep squat stretch

WOD B. - Then without rest complete 4 Rounds AFAP:

25 Kettlebell Swings (24kg./16kg.)
10 Lateral Hops (over and back = 1 on this workout)
25 AbMat Sit-ups (unanchored)

Go hard and fast on this one!

Post WOD - Hydrate / Mobility (ROM) Work / Refuel (EAT!)

If you can't feed a hundred people, then feed just one.
-Mother Teresa

It's Wednesday...how is your nutrition looking so far this week? Plan on burning off a lot of junk food in your workout? Sorry but it doesn't happen that way. You have to have a balance between gym time and good nutrition so don't plan on eating that #1 Combo from Mickey D's and burning it off in 4 rounds.
Tighten up!

Check us out at CrossFit864 on Facebook

BE STRONG
Jay and Janice

Tuesday January 17, 2012

2012-01-16T19:15:00.000-08:00

CrossFit864

Do you want easy or do you want results?

“But I say, walk by the Spirit, and you will not gratify the desires of the flesh.”
-Galatians 5:16

I know for me, going back to the person I've bad-mouthed or lied to is absolutely humiliating! But isn't it interesting that "humiliating" has the same root word as "humility"? Part of humility is taking responsibility for my sin and asking forgiveness even when it doesn't feel good. God wants to heal and restore your relationships, but it's not easy.
-Chip Ingram

Today's gym schedule - Warm up starts promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Before the workout starts please post your initials under Rx'd or Scaled.

Complete 2 Rounds of the following:
30 DU's (or singles x4)
30 Mountain Climbers (straight count)
30 OHS with PVC

then - without rest complete 4 rounds of:

1 Power Clean
1 Handstand push-up
1 Power Clean
3 Handstand push-ups
1 Power Clean
5 Handstand push-ups

Rx'd Load on cleans = guys at least 135 pounds/girls 85 pounds
HSPU = No assistance (with flipping up or holding on the wall)
Check your form!

The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda

Are you getting closer to your goals? You have heard it and you will continue to hear this from us over and over again - Your workout alone will not do it! You have to get your nutrition dialed in if you want to see real results. Remember that it's about 30% gym, 70% nutrition. Junk in = Junk!

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Monday January 16, 2012 (Part 2)

2012-01-15T18:27:00.000-08:00

CrossFit864

CrossFit 864 Half Marathon Training
Week 11 (January 16-22, 2012)

Run Schedule:

(1) Run 10k - moderate pace (not a jog but not a race pace)

(2) 6 x 400 meters with 2 minute rest between each run.
Make a strong effort to keep your time on the 400's within 5 seconds of each other.

(3) Run 7 miles

How's your run training going? Are you training solo or with a partner? Are you logging your distance/times in your training journal?

We are proud of your hard work and dedication!

BE STRONG!
Jay and Janice

Monday January 16, 2012

2012-01-15T18:18:00.000-08:00

CrossFit864

You do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes. Instead you ought to say, “If the Lord wills, we will live and do this or that.” As it is, you boast in your arrogance. All such boasting is evil. So whoever knows the right thing to do and fails to do it, for him it is sin.
-James 4:14-17

Remember this. When people choose to withdraw far from a fire, the fire continues to give warmth, but they grow cold. When people choose to withdraw far from light, the light continues to be bright in itself but they are in darkness. This is also the case when people withdraw from God.
-Augustine

Today's Schedule - Warm up starts promptly at the following times:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Spend at least 15 minutes on warm up before getting started.

On strength days remember that our focus is on the strength move and getting stronger on that lift not just going through the motions. What was your last 3 rep max on floor press?

Strength - Floor Press 3-3-3-3-3

3 Reps = 3 Unbroken reps. If you do 2 reps and rack the bar then complete another single rep that is not a set of 3 it's a set of 2 and a single.

Form - Full ROM (range of motion) = elbows all the way to the floor on each rep and elbows fully extended (locked out) at the top of the movement. No short choppy reps. Legs fully extended throughout the move.

Partner up and spot each other. Remember that the spotter should never touch the bar to assist during the lift unless the rep is obviously not going to be completed and the bar starts to go back down or the lifter tells the spotter to take the bar. It's not a legit 3 rep set if you have assistance on a rep.

then - starting as a group

Complete the following AFAP:

50 Clapping Push ups

100 Step Ups (24/20 Box)
Guys holding a 25 pound plate /Girls 10 pound plate
Alternate legs each step - Left/Right

Run 1 Mile

Time ends when you return from the run.

Train Hard - Train Heavy - Train Smart

Post WOD = Hydrate.Stretch/Mobility.Refuel (EAT!)

Post your heaviest 3 rep load and time on CrossFit864 Facebook.

Never lose sight of the fact that the most important yardstick of your success will be how you treat other people - your family, friends, and coworkers, and even strangers you meet along the way.
-Barbara Bush

Take a moment to share an encouraging word with someone today!

BE STRONG!
Jay and Janice

Friday January 13, 2012

2012-01-12T19:22:00.000-08:00

CrossFit864

“for in Christ Jesus you are all sons of God, through faith. For as many of you as were baptized into Christ have put on Christ. There is neither Jew nor Greek, there is neither slave nor free, there is no male and female, for you are all one in Christ Jesus.”
Galatians 3:26-28

Christ is the Son of God. He died to atone for men's sin, and after three days rose again. This is the most important fact in the universe. I die believing in Christ.
-Watchman Nee, (note found under his pillow, in prison, at his death).

Today's Schedule: 5:15a.m./4:15p.m./5:15p.m.6:15p.m.
Times listed above are when the warm-up starts so please arrive and get started on your warm-up. If you arrive late or in between workouts please show respect to those that were on time by waiting until the next workout starts - this helps maintain structure and keep the groups on schedule. All metcons start on the clock as a group. Thanks for your consideration.

2 Man Team Workout

1-Warm up
2-Get paired up with a partner of the same strength level.
3-Get equipment ready (bar loaded)

One team member working at a time.
Complete the following - for time:

100 Push Press (95/65) No Rack - Bar can't touch the ground once the workout starts. If the bar hits the ground stop immediately and both team members do 5 burpees as a penalty.

100 Back Squats (135/95)

100 Pull ups

Train Hard - Train Heavy - Train Smart

Question of the day: What's your definition of a hero?

Men have said that the cross of Christ was not a heroic thing, but I want to tell you that the cross of Jesus Christ has put more heroism in the souls of men than any other event in human history.
-John G. Lake

Hope that your week has been a good one!

BE STRONG!
Jay and Janice

Thursday January 12, 2012

2012-01-11T20:00:00.000-08:00

CrossFit864

“Out of my distress I called on the LORD; the LORD answered me and set me free. The LORD is on my side; I will not fear. What can man do to me?”
-Psalm 118:5-6

A life lived with integrity - even if it lacks the trappings of fame and fortune is a shinning star in whose light others may follow in the years to come
-Denis Waitley

Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up be prepared to spend some time getting ready to deadlift. Do NOT risk injury by rushing into this lift without a thorough warm up. It is a great exercise when performed properly but it's also an exercise that can create problems for you if you are not prepared and focused on what you are doing. Many of you spend time working on mobility, range of motion drills and light reps of the lift that we are doing that day. We recommend that you follow the warm up posted on the board and include any extra work that you need during pre and post workout. Please be patient if you reach your 3 rep max before the others in your workout since some move up in weight at a slower pace than others. Please remember that CrossFit training is generally fast paced but it is not designed to be a run in grab a quick workout and back out the door in 20 minutes or less. On strength days the pace moves a little slower to allow each person to work up to a heavy load. Thank you for your understanding.

Strength: Deadlift 5-5-5-5-5

Metcon - Starts as a group

15-12-9 Reps of:
Deadlift - Load = 80% of today's 5 RM
T2B
Ring Dips or Bar Dips (both are Rx'd)

Goal = all reps unbroken

Post WOD - Hydrate / Stretch and ROM Drills / Refuel

Train Hard - Train Smart

He that cannot forgive others breaks the bridge over which he must pass himself; for every man has need to be forgiven
-Thomas Fuller

BE STRONG!
Jay and Janice

Wednesday January 11, 2012

2012-01-10T18:14:00.000-08:00

CrossFit864

“but as he who called you is holy, you also be holy in all your conduct, since it is written, “You shall be holy, for I am holy.””
-1 Peter 1:15-16

Try not to become a man of success but rather try to become a man of value.

Only a life lived for others is a life worthwhile.
-Albert Einstein

Today's schedule: 5:15a.m./9:00a.m.

As a group - For time complete the following

Complete as many rounds as possible in 5 minutes:
5 DU's or 20 Jump rope singles
5 Pass thru with pvc
5 Hip Bridges - hold for a slow 2 second count at the top

2 minute rest

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Back Extension
Ball Slam
Hollow Rock

See CrossFit864 Facebook for videos related to today's workout.

Train Hard - Train Smart

The remarkable thing is, we have a choice everyday regarding the attitude we will embrace for that day.
-Chuck Swindoll

BE STRONG!
Jay and Janice

Tuesday January 10, 2012

2012-01-09T19:26:00.000-08:00

CrossFit Eight.Six.Four

He that hath pity upon the poor lendeth unto the Lord.
-Proverbs 19:17

Giving with glad and generous hearts has a way of routing out the tough old miser within us. Even the poor need to know that they can give. Just the very act of letting go of money, or some other treasure, does something within us. It destroys the demon greed.
-Richard J. Foster

Today's Schedule - Warm up starts promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"Wood" The Story Behind The Hero

CrossFit HQ released the Hero workout “Wood.” It was a momentous occasion as it is the first time a hero WOD has been named after an Australian soldier.

32-year-old Brett Woods is an Australian Special Forces Commando and was killed in Afghanistan in May this year. He died instantly when an insurgent IED exploded on a foot patrol he led in the Kandahar Province.

Wood was an esteemed member of the Australian Defence Force and was awarded the high honour of The Medal of Gallantry during his first tour of Afghanistan. As the plague at the Australian War Memorial in Canberra reads:

“On 17 July 2006 the commandos were sent into the Chora Valley, Uruzgan, with a US infantry unit, to clear out an enemy sanctuary. Both units came under heavy fire and sustained numerous casualties. Despite being wounded himself, Wood immediately responded to his commander’s order to regain the initiative. With speed and aggression, he cleared a number of compounds sheltering the insurgents, allowing the Australian and US soldiers to continue the battle and airlift out the wounded and dead.

The award citation states that Wood displayed “gallantry and leadership in the face of the enemy… of the highest order” and that his actions “were testament to the his leadership, fortitude and sense of duty to his team and the platoon.”

Sergeant Wood’s good friend, Jamie Z wrote the following description of how the workout was created.

“As a member of CrossFit it was only natural to write a Workout of the Day for my friend Brett. Initially it was just an idea between mates. Without the initial and ongoing support from Mick, Steve and David, who assisted with the development of the workout, it would have remained an idea.

Then I met Jimmy, he was committed from the word go and came on board to assist bringing this idea to life. CrossFit is second nature to Jimmy and so the stage was set.

Thanks to Jimmy, Brett’s Hero Workout has gone viral as Boxes across AUS, NZ and the US, ADF units and other agencies have all come on board to support the welfare of Commandos and their families

HERO Workouts Of the Day’s are meant to be tough and to test your physical and technical ability. Brett loved running, reflected in the 400m sprints. Brett loved standard lifts and repetitions, which you’ll discover in SDHP, and thrusters. When it comes to the burpee box jumps, well, this is a lung and leg buster, and that is something Commandos and Soldiers alike endure in training and on operations. The rest is for consolidation, reflecting on what has been and what is about to happen.

Jamie Z.”

The workout that was chosen to honour and remember his name is:

“Wood”

5 Rounds for time of:

Run 400 meters

10 Burpee box jumps, 24″ box

95 pound Sumo-deadlift high-pull, 10 reps

95 pound Thruster, 10 reps

Rest 1 minute

Sergeant Brett Wood is survived by his wife Elvi, his mother Allison, and his father David.

BE STRONG!

Jay and Janice

Monday January 9, 2012

2012-01-08T19:42:00.000-08:00

CrossFit864

“Seek good, and not evil, that you may live; and so the LORD, the God of hosts, will be with you, as you have said. Hate evil, and love good, and establish justice in the gate; it may be that the LORD, the God of hosts, will be gracious to the remnant of Joseph.”
-Amos 5:14-15

Only those who have learned the power of sincere and selfless contribution experience life's deepest joy: true fulfillment
-Tony Robbins

Today's schedule: Warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

The warm up starts at the times posted above not the actual workout so please be prepared to spend approximately 15 minutes warming up and getting prepared. Some spend a little more time than others making sure they are prepared for the exercises involved in the WOD (highly recommended) so we ask that you get started moving as soon as you arrive and out of respect to others we ask that you wait until the next scheduled workout if you show up late. If you think that a proper warm up is not important then you haven't had an injury lately and it's not a matter of "if" but more a matter of "when" you hurt yourself if you do not take this seriously. Injuries as a result of your training are the last thing that we want to see. Please be patient with those who need time to get prepared. Thanks!

New strength cycle begins today and will include Floor Press on Monday's and Deadlift on Thursday's. Please remember the importance of strength training and try to really push yourself on these days. It is very motivating to see so many of you getting excited about getting stronger and hitting PR's on the strength work. On the strength days this will be the priority and we will include conditioning/assistance work in the form of short metcons. Many CrossFit affiliates including CrossFit HQ do not include metcons on strength days so that 100% of the effort will be focused on the squat, deadlift, press, etc. Keep up with your numbers so that you are able to calculate the weight that you need when we perform workouts based on percentages of your 1 RM (one rep max)

Our top 3 reasons for strength training are:
1- To get stronger
2- To get stronger
3- To get stronger

Floor Press 5-5-5-5-5

Train Hard - Train Smart

Constantly Varied.
-CrossFit

Are you getting the results that you would like to get? How's your nutrition looking? Are you showing up at the gym and doing hard work? You have to have the proper balance of both and the gym time alone without good nutrition will not do it!

CrossFit 864 Half Marathon Training
Week 10 (January 9-15, 2012)

Run Schedule:
(1) Run 6 miles

(2) 6 x 3 minute intervals (moderate to fast pace)
Rest one minute between intervals 1, 3 and 5
Rest 3 minutes between intervals 2 and 4

(3) Run 10 miles

Thanks for your hard work!

BE STRONG!
Jay and Janice

Friday January 6, 2012

2012-01-05T18:54:00.000-08:00

CrossFit Eight.Six.Four

“Wash yourselves; make yourselves clean; remove the evil of your deeds from before my eyes; cease to do evil, learn to do good; seek justice, correct oppression; bring justice to the fatherless, plead the widow's cause.”
-Isaiah 1:16-17

The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up.
-John C. Maxwell

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

2 Person Team WOD

The only exercise some people get is jumping at conclusions, running down their friends, sidestepping responsibility, and pushing their luck.
-Arnold Glasow

Constantly Varied
-CrossFit

BE STRONG!
Jay and Janice

Thursday January 5, 2012

2012-01-04T20:05:00.000-08:00

CrossFit864

2012....The year to conquer your weakness!

“He has told you, O man, what is good; and what does the LORD require of you but to do justice, and to love kindness, and to walk humbly with your God?”
-Micah 6:8

The essence of optimism is that it takes no account of the present, but it is a source of inspiration, of vitality and hope where others have resigned; it enables a man to hold his head high, to claim the future for himself and not to abandon it to his enemy.
-Dietrich Bonhoeffer

Today's schedule - warm ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

For time - complete 10 Rounds as fast as possible:

2 Deadlifts (65% of last 1 RM)
4 Handstand Push-ups (No assistance getting into position)
50 Meter Sprint (recover = walk back to DL bar)

Abdominal strength - As a group:
1 x max plank hold
100 unanchored sit-ups

Train Hard - Train Smart

Post WOD: Rehydrate, Mobility, Refuel (EAT!)

How's your nutrition looking so far this year? Remember, you will never train hard enough to overcome poor nutritional habits?

Try getting the grains out of your diet if you are trying to reduce body fat, recover faster, have less joint inflammation, the list goes on and on.

Paleo Diet - Yes it is the latest fad for 2 million years.

Honor your primal genes by slowing down and simplifying your life.
-Mark Sisson, The Primal Blueprint

The reason why grains, beans and potatoes store so well is simply because of the toxins that they contain.
-Ben Balzer

I take a vitamin every day. It’s called a steak.
-Leo Benvenuti & Steve Rudnick

The bagel, an unsweetened doughnut with rigor mortis.
-Beatrice & Ira Freeman

As for butter versus margarine, I trust cows more than chemists.
-Joan Gussow

We are living in a world today where lemonade is made from artificial flavors and furniture polish is made from real lemons.
-Mad Magazine

McDonalds announced it’s considering a more humane way of slaughtering its animals. You know they fatten them up and then kill them. You know the same thing they do to their customers, isn’t it?
-Jay Leno

If we’re not supposed to eat animals, how come they’re made out of meat?
-Tom Snyder

When you mention Kellogg, I think of Cereal. That reminds me of a hushed up study in the early 1960s. 3 groups of rats were fed: Corn flakes, chopped up cardboard from the boxes the corn flakes came in, and commercial rat chow. The results: The rats eating the commercial rat chow were alive at the end of the study. Both groups of rats eating either corn flakes or cardboard died. However, the corn flakes eating rats didn't live as long as cardboard eating rats.
-Caveman blog

BE STRONG!

Jay and Janice

Wednesday January 4, 2012

2012-01-03T20:00:00.000-08:00

CrossFit864

“For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,”
-Titus 2:11-12

You don’t have a soul. You are a Soul. You have a body.
-C S Lewis

Reminder - January dues (by January 2) Thank you!

Today's Schedule - Warm ups start promptly at: 5:15a.m./9:00a.m.

EMOM - Every Minute on the Minute for 20 minutes

Alternate the Following Exercises on Odd and Even Minutes:

On Even Minutes: 6 Supine Ring Rows / 4 Burpees

On Odd Minutes: 6 Kettlebell Swings / 4 T2B

Rx'd Load on KB = 32kg./24kg.

Train Hard - Train Smart

"Now there are more overweight people in America than average-weight people. So overweight people are now average, which means you've already met your New Year's resolution."
-Jay Leno

Have a great day!

BE STRONG!
Jay and Janice

Tuesday January 3, 2012

2012-01-02T17:28:00.001-08:00

CrossFit Eight.Six.Four

"Happy 2012"

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.
-John 3:16

Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend them all the care, kindness and understanding you can muster. Your life will never be the same again.
Og Mandino

Today's Schedule - Warm ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

CrossFit Hero WOD

"Hidalgo"

For time:

Run 2 miles

Rest 2 minutes

135 Pound Squat Clean, 20 Reps
20 Box Jump, 24" Box
20 Walking Lunge Steps with 45lb Plate Held Overhead
20 Box Jump, 24" Box
135 Pound Squat Clean, 20 Reps

Rest 2 minutes

Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

Train Hard - Train Smart

Life is not a dress rehearsal. Stop practicing what you're going to do and just go do it. In one bold stroke you can transform today.
Marilyn Grey

Check out the video of today's workout posted on CrossFit864 Facebook

We hope that the new year is off to a great start for you and your family and we look forward to seeing you in the gym today! Aren't you glad that your training is not part of a "New Years Resolution" and your fitness routine is a lifestyle...not a fad. Be prepared to work hard and make 2012 your strongest and healthiest year ever. Remember, if it were easy...a lot more people would be doing it.

"Failure Is Not An Option"

BE STRONG!
Jay and Janice

Sunday January 1, 2012 - Monday January 2, 2012

2011-12-31T17:01:00.000-08:00

Happy New Year!

Closed Monday and will open Tuesday (Jan. 3) on normal schedule.

Ready to get 2012 started off strong!

Jay and Janice

Friday December 30, 2011

2011-12-29T18:03:00.000-08:00

CrossFit Eight.Six.Four

I Am the Way, and the Truth, and the Life
“Let not your hearts be troubled. Believe in God; believe also in me. In my Father's house are many rooms. If it were not so, would I have told you that I go to prepare a place for you? And if I go and prepare a place for you, I will come again and will take you to myself, that where I am you may be also.”
-John 14:1-3

A man is called selfish not for pursuing his own good, but for neglecting his neighbor's.
-Richard Whately

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

Reminder - Monthly dues (January 2) Thank you!

Complete as many rounds as possible in 20 minutes:

"Cindy"

5 Pull-ups
10 Push-ups
15 Squats

Rx'd =
Unassisted pull-ups (chin over bar and full extension at bottom)
CF Hand release push-ups
Air squats (bodyweight) at or below parallel / full extension of hips at top

Train Hard - Train Smart

Don't tell God how Big your storm is, tell the Storm how Big your God is.

Faith is to believe what we do not see, and the reward of this faith is to see what we believe.
–Augustine

How is your last week of 2011 going?

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Thursday December 29, 2011

2011-12-28T17:08:00.000-08:00

CROSSFIT864

“Come to me, all who labor and are heavy laden, and I will give you rest.”
-Matthew 11:28

Character is doing the right thing when nobody's looking. There are too many people who think that the only thing that's right is to get by, and the only thing that's wrong is to get caught.
-J.C. Watts

Reminder - Dues (January 2) Thank you!

Today's schedule - Warm ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Complete 4 Rounds as fast as possible:

3 Deadlifts - AHAP (HEAVY)
6 Burpees
9 Box Jumps (24/20)
400 Meter Run

Train Hard - Train Smart - Have Fun

Choose a weight that challenges you for 3 reps. Get out of the mindset of this is how much I deadlift_________(insert comfortable #) Get stronger.

Post load on DL and time to complete 4 rounds.

Is it easier to take more than you give?
The human being who lives only for himself finally reaps nothing but unhappiness. Selfishness corrodes. Unselfishness ennobles, satisfies. Don't put off the joy derivable from doing helpful, kindly things for others.
-B.C. Forbes (Founder, Forbes Magazine)

BE STRONG!
Jay and Janice

Wednesday December 28, 2011

2011-12-27T17:31:00.000-08:00

CROSSFIT864

Bless the LORD, O my soul, and all that is within me, bless his holy name! Bless the LORD, O my soul, and forget not all his benefits,”
-Psalm 103:1-2

How few there are who have courage enough to own their faults, or resolution enough to mend them.
-Benjamin Franklin

Today's schedule - warm ups start promptly at:
5:15a.m./9:00a.m.

"Tabata"

20 On - 10 Off: Alternate the following-4x
Kettlebell Swings (24kg./16kg.)
Mountain Climbers

then-

SDHP (32kg./24kg.) Kettlebell
Jump Touches

Train Hard - Train Smart - Have Fun

New Year's Resolution: To tolerate fools more gladly, provided this does not encourage them to take up more of my time.
-James Agate

Paleo Recipe
http://paleodietlifestyle.com/cinnamon-chicken/

BE STRONG!
Jay and Janice

Tuesday December 27, 2011

2011-12-26T18:03:00.000-08:00

CrossFit 864

“he took him up in his arms and blessed God and said, “Lord, now you are letting your servant depart in peace, according to your word; for my eyes have seen your salvation that you have prepared in the presence of all peoples, a light for revelation to the Gentiles, and for glory to your people Israel.”
-Luke 2:28-32

Red meat is not bad for you. Now blue-green meat, that's bad for you!
-Tommy Smothers

Today's schedule - Warm-ups start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

EMOM - 20 Minutes:
5 Thrusters (95/65)
5 Ring Dips

-then:

Abdominal strength - 50 T2B

Train Hard - Train Smart

CrossFit 864 Half Marathon Training
Week 8 (December 26-Jan 1)

(1) 10k at 90 % effort

(2) All out effort - 1 minute on, 1 minute off, 1 minute on 50 seconds off, 1 minute on 40 seconds off, 1 minute on 30 seconds off, 1 minute on 20 seconds off, 1 minute on 10 seconds off. Then go back up the ladder until you finish with 1 minute on 50 seconds off. Yes, this will be a good day to have a training partner help you keep track of the rounds and time.

(3) Run 8 miles

How has your run training been going? Are you still committed or have you lost sight of your goal? If so...you can get right back on track. Let us know how we can help. You can do this!

Failure is NOT an option.

What motivates you?

BE STRONG!
Jay and Janice

Christmas Schedule - 2011

2011-12-23T17:22:00.000-08:00

CrossFit 864

“And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”
-Luke 1:31-33

Who has ascended to heaven and come down? Who has gathered the wind in his fists? Who has wrapped up the waters in a garment? Who has established all the ends of the earth? What is his name, and what is his son’s name? Surely you know!
-Proverbs 30:4

Friday December 23, 2011 - Normal schedule

Saturday December 24 - Monday December 26 - Closed

Tuesday December 27 - Normal hours starting with 5:15a.m. workout.

"Merry Christmas"

Be Safe.

BE STRONG!
Jay and Janice

Saturday December 24, 2011

2011-12-23T16:57:00.000-08:00

CrossFit864

"Christmas Eve"

Hark the Herald Angels Sing by Charles Wesley, 1753

Hark the herald angels sing,

Glory to the new-born king;

Peace on earth, and mercy mild,

God and sinners reconciled.

Joyful all ye nations rise,

Join the triumph of the skies;

With th’ angelic host proclaim

Christ is born in Bethlehem.

Hark, the herald angels sing,

Glory to the new-born king.

-Hark the Herald Angels Sing by Charles Wesley, 1753

“For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.” And suddenly there was with the angel a multitude of the heavenly host praising God and saying, “Glory to God in the highest, and on earth peace among those with whom he is pleased!””
-Luke 2:11-14

BE STRONG
Jay and Janice

Friday December 23, 2011

2011-12-22T20:25:00.000-08:00

CrossFit864

The Shepherds and the Angels
“And in the same region there were shepherds out in the field, keeping watch over their flock by night. And an angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were filled with great fear. And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord.”
-Luke 2:8-11

Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.
-Norman Vincent Peale

Clark Griswold: Since this is Aunt Bethany's 80th Christmas, I think she should lead us in the saying of Grace.

Aunt Bethany: [turns to Lewis] What, dear?

Nora Griswold: Grace!

Aunt Bethany: Grace? She passed away thirty years ago.

Uncle Lewis: They want you to say Grace.

[Bethany shakes her head in confusion]

Uncle Lewis: The BLESSING!

Aunt Bethany: [they all pose for prayer] I pledge allegiance to the flag of the United States of America and to the republic for which it stands/ One nation, under God, indivisible, with liberty and justice for all.

Clark Griswold: Amen.

-National Lampoon's Christmas Vacation

Today's schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Warm ups start at the times above.

Today's WOD:

Complete 2 Rounds:
A - Max reps of Unbroken DU's (post highest number unbroken)
B - Max time in handstand hold

Complete 2 Rounds for time:
Back Squat 20 Reps - AHAP
One Arm Floor Press 15 Reps each arm - with Kbell or Dbell
C2B Pull-ups 10 Reps

Go as HEAVY as possible on squat and floor press.

Post load and time

BE STRONG!
Jay and Janice

Thursday December 22, 2011

2011-12-21T21:37:00.000-08:00

CrossFit864

“And while they were there, the time came for her to give birth. And she gave birth to her firstborn son and wrapped him in swaddling cloths and laid him in a manger, because there was no place for them in the inn.”
-Luke 2:6-7

The only blind person at Christmastime is he who has not Christmas in his heart.
-Helen Keller

Aunt Bethany: Is your house on fire, Clark?
Clark Griswold: No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation

Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m.
No 6:15p.m. workout today.

Reminder - CF864 Christmas party tonight at 7:00p.m.
-Each person bring a $10.00 gift (gift swap)
-Bring a dish (your choice) check the board to see what others are signed up for.
-Hope that all of you can make it.
Luke and Michelle Comptons home - 124 Left Bank Ct. Laurens

Strength Cycle - Week 3

1 RM PR - strength is our primary focus today. What was your one rep max (press) on the last strength cycle?

Press 1-1-1-1-1

Load the bar!

Rx'd=

Complete as many rounds as possible in 15 minutes:

5 Ground to Overhead (anyway) 75% of todays 1RM
7 K2E
9 Lateral Hops - over bar that you are using for G2OH (single count)

Train Hard - Train Smart

Who's in?

Post your heaviest load and rounds completed on CrossFit 864 Facebook. Let's see all of you that check out the CF864 page post your times today.

Check out the new long sleeve t-shirts at the gym.

BE STRONG!
Jay and Janice

Wednesday December 21, 2011

2011-12-20T18:47:00.000-08:00

CrossFit864

“The Birth of Jesus Christ - In those days a decree went out from Caesar Augustus that all the world should be registered. And Joseph also went up from Galilee, from the town of Nazareth, to Judea, to the city of David, which is called Bethlehem, because he was of the house and lineage of David, to be registered with Mary, his betrothed, who was with child.”
Luke 2:1, 4-5

He who has no CHRISTmas in his heart will never find Christmas under a tree.

Ellen: Clark, I think it'd be best if everyone went home... before things get worse.
Clark Griswold: WORSE? How could things get any worse? Take a look around here, Ellen. We're at the threshold of hell.
-National Lampoon's Christmas Vacation

Warm-up's start promptly at: 5:15a.m./9:00a.m.

Complete the following for time - As fast as possible:

50 One Arm Kettlebell Push Press
5 reps each arm. Do not put the kbell down until you reach 50.

50 Ball Slams

50 One Arm Kettlebell swings
5 reps each arm. Do not put the kbell down until you reach 50.
Russian swings (not overhead)

50 One Arm step-ups holding Kettlebell
5 reps each arm. Do not put the kbell down until you reach 50.
5 step-ups onto box with right leg holding kbell in right arm.
Switch - 5 on left leg with kbell on left side. Rotate until you reach 50.

Load for today - AHAP! Post load with time.

Train Hard - Train Smart

Hope that you week is going well! Great job to all of you that showed up to do "A Frogman's Christmas" on Tuesday! We had some serious mojo in the gym! Proud of all the hard work at every level! Love to see you guys motivating each other to go hard. These are the workouts that really build mental toughness.

"Do Today What Others Won't, Do Tomorrow What Others Can't"

Last Reminder - we need your name on the board along with the dish that you plan on bringing if you are coming to the CF864 Christmas Party at Luke and Michelle's this Thursday night. We are doing a $10 gift swap. NO 6:15p.m. WOD Thursday night. Hope that all of you can make it.

BE STRONG!
Jay and Janice

Tuesday December 20, 2011

2011-12-19T19:41:00.000-08:00

CrossFit 864

“And you, child, will be called the prophet of the Most High; for you will go before the Lord to prepare his ways, to give knowledge of salvation to his people in the forgiveness of their sins, because of the tender mercy of our God, whereby the sunrise shall visit us from on high”
-Luke 1:76-78

"What you do DAILY determines what you become PERMANENTLY."
-Dr. Mike Murdock

Warm-up: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"A Frogman's Christmas"

For time:

100 dead hang pull-ups
250 push-ups
500 sit-ups
Run 3 miles

Notes: From 2008 when this workout originally posted on SF

This is a good day at BUD/s - a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit ups for time. He is 65. Dynamic stretching is distinct from static stretching. Walking lunges, straight leg high kicks, walking lunge with a twists, arm rotations, etc. are all good examples - the goal is to warm up your limbs and muscles using movements similar to the work to be performed. Post your time and comments on CrossFit 864 Facebook.

Thanks to Mark Divine (SEALFIT) for this workout. This has been our Christmas workout for the last few years and we always look forward to the challenge.

Rx'd = Straight through - Not partitioned. Complete all of one exercise before moving to the next.

There will be several options for scaling posted on the board in the gym. Show up, there will be a version that you can complete. Make sure that you select a version based on your current fitness level.

Failure is only the opportunity to begin again, only this time more wisely.
-Henry Ford

Are you coming to the CF864 Christmas party on Thursday? Have you signed up on the board in the gym?

Have you picked up one of the new CF864 long sleeve T-shirts? I "HEART" DEADLIFTS and I "HEART" SQUATS" grab one while they last.

Hope to see all of you today. Show up ready to do hard work!

BE STRONG!
Jay and Janice

Monday December 19, 2011

2011-12-18T19:59:00.000-08:00

CrossFit 864

“Blessed be the Lord God of Israel, for he has visited and redeemed his people and has raised up a horn of salvation for us in the house of his servant David, as he spoke by the mouth of his holy prophets from of old,”
-Luke 1:68-70

Who can add to Christmas? The perfect motive is that God so loved the world. The perfect gift is that He gave His only Son. The only requirement is to believe in Him. The reward of faith is that you shall have everlasting life.
-Corrie Ten Boom

Eddie: You surprised to see us, Clark?
Clark Griswold: Oh, Eddie... If I woke up tomorrow with my head sewn to the carpet, I wouldn't be more surprised than I am now.
-Christmas Vacation

Warm-ups start today at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
(Remember this is when the warm-up starts so be patient if you arrive early...spend a little extra time on mobility/flexibility...don't just stand idle waiting.)

Strength Cycle - Week 3

Deadlift 1-1-1-1-1 (work up to a 1 RM PR)

Complete 6 Rounds for time:
50 Meter Farmers Walk - AHAP
100 Meter Sprint

Train Hard - Train Smart

CrossFit 864 Half Marathon Training - Week 7 (December 19-25)

(1) 15 minute run - all out effort. go hard - this is not a jog!

(2) 3 x 1 mile repeats with 2 minute rest between each mile.
Moderate pace on the first mile. Faster pace on the second mile and all out on the third run

(3) Run 6 miles

How is your run training going? Are you logging your training?

CrossFit 864 Christmas Party - Thursday December 22 at Luke and Michelle Compton's Home at 7:00p.m. If you plan on coming you need to get signed up on the board at the gym (food list.) Send us a message or catch us at the gym if you have any questions. We hope that all of you can make it! Remember, we will not have a 6:15p.m. workout on Thursday night.

"I never had a policy; I have just tried to do my very best each and every day.
- Abraham Lincoln

Looking forward to a great week of CrossFit with all of you!

BE STRONG!
Jay and Janice

Friday December 16, 2011

2011-12-16T17:43:00.000-08:00

CrossFit864

“And the angel said to her, "Do not be afraid, Mary, for you have found favor with God. And behold, you will conceive in your womb and bear a son, and you shall call his name Jesus. He will be great and will be called the Son of the Most High. And the Lord God will give to him the throne of his father David, and he will reign over the house of Jacob forever, and of his kingdom there will be no end.”
-Luke 1:30-33

Christmas gift suggestions: To your enemy, forgiveness. To an opponent, tolerance. To a friend, your heart. To a customer, service. To all, charity. To every child, a good example. To yourself, respect."
-Oren Arnold

My idea of Christmas, whether old-fashioned or modern, is very simple: Loving others. Come to think of it, why do we have to wait for Christmas to do that?
-Bob Hope

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

4 Rounds:

Prowler Push
25 Air Squats
25 Mountain Climbers

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Thursday December 15, 2011

2011-12-14T15:23:00.000-08:00

CrossFit 864

Birth of Jesus Foretold
“In the sixth month the angel Gabriel was sent from God to a city of Galilee named Nazareth, to a virgin betrothed to a man whose name was Joseph, of the house of David. And the virgin’s name was Mary. And he came to her and said, "Greetings, O favored one, the Lord is with you!”
Luke 1:26-28

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan

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

Strength cycle - week 2

Press 3-3-3-3-3

Complete the following for time:

Rx'd = do not break up into rounds.

50 Pull-ups
100 Push-ups
150 Sit-ups
2400 Meter Run

Pull-ups - any form of pull-up is acceptable (kipping, butterfly, dead hang)
Push-up - CF Hand release
AbMat Sit-up - Anchored or Unanchored (your choice)

Train Hard - Train Smart - Have Fun

Always be prepared.

BE STRONG!
Jay and Janice

Wednesday December 14, 2011

2011-12-13T19:36:00.000-08:00

CrossFit864

“and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, "In Bethlehem of Judea, for so it is written by the prophet: "'And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah;for from you shall come a ruler who will shepherd my people Israel.”
-Matthew 2:4-6

Peace on earth will come to stay, When we live Christmas every day.
- Helen Steiner Rice

Warm-up for today's workouts start at:
5:15a.m./9:00a.m.

WOD - For time

21-15-9 Reps of:
SDHP (95/65)
Kettlebell Swings (1.5 pood/1 pood)

1.5 pood = 24kg / 1 pood = 16kg.

Train Hard - Train Smart

Pood (Russian: пуд, pud), is a unit of mass equal to 40 funt (фунт, Russian pound). It is approximately 16.38 kilograms (36.11 pounds). It was used in Russia, Belarus and Ukraine. Pood was first mentioned in a number of documents of the 12th century.

Together with other units of weight of the Imperial Russian weight measurement system, pood was officially abolished by the USSR in 1924. However, the term remained in widespread use at least until the 1940s.

Its usage is preserved in modern Russian in certain specific cases, e.g., in reference to sports weights, such as traditional Russian kettlebells, cast in multiples and fractions of 16 kg (which is pood rounded to metric units). For example, a 24 kg kettlebell is commonly referred to as "one-and-half pood kettlebell" (polutorapudovaya girya). It is also sometimes used when reporting the amounts of bulk agricultural production, such as grains or potatoes.

An old Russian proverb reads, "You never know a man until you have eaten a pood of salt with him."

A man should never be ashamed to own that he has been in the wrong, which is but saying... that he is wiser today than yesterday.
-Jonathan Swift

Great job on "The Bear Complex" Tuesday!

BE STRONG!
Jay and Janice

Tuesday December 13, 2011

2011-12-12T20:15:00.000-08:00

CrossFit864

This is the message we have heard from him and proclaim to you, that God is light, and in him is no darkness at all. If we say we have fellowship with him while we walk in darkness, we lie and do not practice the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin. If we say we have no sin, we deceive ourselves, and the truth is not in us. If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness. If we say we have not sinned, we make him a liar, and his word is not in us.
1 John 1:5-10

There has been only one Christmas - the rest are anniversaries.
-W.J. Cameron

Warm-up starts today at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"The Bear Complex"

7 Sets of the following sequence:

   1 Power Clean
   1 Front Squat
   1 Push Press
   1 Back Squat
   1 Push Press

Each time you cycle through the five movements it equals 1 Rep/Set. You work through the 5 moves 7 times for one round. Rest as needed between rounds. Increase the load on the bar each round.

5 Rounds with rest between rounds to load up.

There are several versions of the Bear Complex. We will be using the CrossFit HQ version. The goal is to work up to max load on the 5th round. There will be no time component for this WOD.

The following rules must be met if Rx'd:

NO RESTING ON THE GROUND (even to re-grip) during each round
Power Cleans starts at the ground and finishes standing with full hip extension
Squat Cleans or DeadLifting to Hang Power Cleans are acceptable
The squats have to go BELOW parallel
Presses finish with lockout overhead, Push Jerks are acceptable
Combining Front Squat and Push Press (i.e. Thrusters) is acceptable.
Resting the bar on the ground during round = foul/penalty
You can rest during the round as long as you hold the bar.

Post number of rounds, loads and/or fouls to comments.

There are several good videos of this workout posted on the CrossFit864 Facebook page. Check them out before the WOD.

"No, it doesn't ever get any easier. You wouldn't want it to either."
-Coach Glassman, Founder CrossFit

BE STRONG!
Jay and Janice

Monday December 12, 2011

2011-12-11T18:52:00.000-08:00

CrossFit864

Christmas Light Run - from CrossFit864 at 7:00p.m. tonight.

“Therefore the Lord himself will give you a sign. Behold, the virgin shall conceive and bear a son, and shall call his name Immanuel.”
Isaiah 7:14

One of the most glorious messes in the world is the mess created in the living room on Christmas Day. Don't clean it up too quickly.
-Andy Rooney

Warm up - starts at: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength Cycle - Week 2

Deadlift 3-3-3-3-3

Complete 7 Rounds as fast as possible.

3 Deadlifts @ 80% of 3 RM
9 T2B
15 DU's (scaled = x 4 singles)

Train Hard - Train Heavy - Train Smart

Quality Work - Proper Form and Full Range of Motion on all reps.

The Word of Life:
That which was from the beginning, which we have heard, which we have seen with our eyes, which we looked upon and have touched with our hands, concerning the word of life—the life was made manifest, and we have seen it, and testify to it and proclaim to you the eternal life, which was with the Father and was made manifest to us—that which we have seen and heard we proclaim also to you, so that you too may have fellowship with us; and indeed our fellowship is with the Father and with his Son Jesus Christ. And we are writing these things so that our joy may be complete.
1 John 1:1-4

BE STRONG!
Jay and Janice

Friday December 9, 2011

2011-12-08T20:35:00.000-08:00

CrossFit 864

“Jesus said to him, "I am the way, and the truth, and the life. No one comes to the Father except through me.”
-John 14:6

Christmas is the day that holds all time together.
-Alexander Smith

Warm-up for today's WOD start at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

"Helen"
3 Rounds for time:
400 Meter Run
21 Kettlebell Swings (24kg./16kg.)
12 Pull-ups

Option - Beast in the Box

"Heavy Helen"
Guys 32kg./Girls 24 kg. Kettlebell
Wearing 20 Pound Vest

Rx - Movement standards apply. We are looking for quality work so don't sacrifice your form for time - nobody is impressed by a fast time if the quality is sub standard. Full Range of Motion on every rep of every exercise. Keep it Legit!

Movement Standards:

Kettlebell Swings - American style (CrossFit) Kettlebell must go overhead and arms straight if Rx'd.

Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not just a few of them.

Train Hard - Train Smart - Train Heavy - Have Fun

Check us out at CrossFit864 on Facebook

An appeaser is one who feeds a crocodile, hoping it will eat him last.
-Winston Churchill

"Failure Is Not An Option"

BE STRONG!
Jay and Janice

Thursday December 8, 2011

2011-12-07T10:46:00.000-08:00

CrossFit864

“Jesus said to her, "I am the resurrection and the life. Whoever believes in me, though he die, yet shall he live,”
-John 11:25

Christmas is not a time nor a season, but a state of mind. To cherish peace and goodwill, to be plenteous in mercy, is to have the real spirit of Christmas.

-Calvin Coolidge

PEARL HARBOR, Hawaii - The Dec. 7, 1941, bombing of Pearl Harbor and those who lost their lives that day are being remembered Wednesday on the 70th anniversary of the Japanese attack that brought the U.S. into World War II.

About 120 survivors will join Navy Secretary Ray Mabus, military leaders and civilians to observe a moment of silence in Pearl Harbor at 7:55 a.m. Hawaii time — the moment the attack began seven decades ago.

The Pearl Harbor-based guided missile destroyer USS Chung-Hoon will render honors to the Arizona and blow its whistle at the start of a moment of silence at 7:55 a.m. — the same time 70 years ago the first Japanese planes began to attack.

F-22 jets flown by the Hawaii National Guard are due to soar overhead in a missing man formation to finish the moment of silence.

The U.S. lost 12 vessels that day, most of the 12 ships that sank or were beached that day were removed from the harbor, their metal hulls salvaged for scrap. Just the Utah and the USS Arizona still lie in the dark blue waters. Only survivors of those vessels may return in death to their ships.The aerial bombing that killed 2,390 Americans and brought the United States into World War II.

"Their tenacity helped define the Greatest Generation and their valor fortified all who served during World War II. As a nation, we look to December 7, 1941, to draw strength from the example set by these patriots and to honor all who have sacrificed for our freedoms."

Warm-ups start promptly today at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Please arrive on time or wait until the next workout starts if you are late.

Strength Cycle (week 1)

Press 5-5-5-5-5
Strict, Overhead Press

AMRAP - 15 minutes
Complete as many rounds as possible:
7 Thrusters
7 Ball Slams

Load = 95/65

Abdominal strength
Complete as many AbMat sit-ups as possible in 3 minutes.
Shooters choice - Anchored or Unanchored

Don't wish it were easier, wish you were better!

Train Hard - Train Smart

Post WOD - How do spend this time? This is the question of the day, post comments on CrossFit864 Facebook.

Valor is a gift. Those having it never know for sure whether they have it till the test comes. And those having it in one test never know for sure if they will have it when the next test comes.
-Carl Sandburg

Lot of hard work getting done this week. Time to be strong. Proud of you!

BE STRONG!
Jay and Janice

Wednesday December 7, 2011

2011-12-06T20:12:00.000-08:00

CrossFit 864

“I am the good shepherd. I know my own and my own know me, just as the Father knows me and I know the Father; and I lay down my life for the sheep.”
-John 10:14-15

When a man assumes a public trust he should consider himself a public property.
-Thomas Jefferson

Today's schedule: Warm ups start at 5:15a.m./9:00a.m.

EMOM - 20 Minutes

3 Box step up AHAP Kbell/Dbell (3 steps each leg. alternate legs each time)
2 Lateral Hop Burpees (do a burpee then hop over pvc, complete 2nd burpee)
3 K2E

Train Hard - Train Smart

Remember the importance of Post WOD nutrition. If you break it down you have to rebuild it. Feed the machine...Don't be afraid to refuel (EAT!) Your body will love you.

Share an encouraging word today.

BE STRONG!
Jay and Janice

Tuesday December 6, 2011

2011-12-05T20:38:00.000-08:00

CrossFit864

“So Jesus again said to them, "Truly, truly, I say to you, I am the door of the sheep. I am the door. If anyone enters by me, he will be saved and will go in and out and find pasture. The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
-John 10:7,9-10

A good conscience is a continual Christmas.
-Benjamin Franklin

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

Reminder - December dues (by December 2nd) Thanks!

WOD - Rx'd=

Complete as many rounds as possible in 5 minutes:
5 Handstand Push-ups
5 DU's (singles x 4)

continue with the clock still running-

3 Rounds:
12 Goblet Squats (Kbell or Dbell) AHAP (post weight used)
25 Supine Ring Pull-ups
50 AbMat Sit-ups (unanchored)

How to perform a Supine Ring Pull-up:
To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands. Chest touches the rings. Keep your back tight and flat, do not sag while performing this exercise.

Goblet Squat - See demo video posted on CrossFit864 Facebook

Post WOD - Hydrate. Stretch/Mobility. Refuel (EAT!)

Train Hard - Train Smart

Have you signed up for the CF864 Christmas party? You are invited and we hope that you can make it. See sign up on the whiteboard in the gym.

Check out Gunny's new sweat shirts at the gym.

Hope that your week is off to a great start!

BE STRONG!
Jay and Janice

Monday December 5, 2011

2011-12-04T20:22:00.000-08:00

CrossFit864

“Again Jesus spoke to them, saying, "I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.”
-John 8:12

Amazing grace! (how sweet the sound)

That sav'd a wretch like me!

I once was lost, but now am found,

Was blind, but now I see.

-John Newton

Warm-up's start today at:

9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - December dues by December 2. Thanks for your consideration - this allows us to fulfill our monthly obligations in a timely manner.

Strength Cycle (week 1)

Deadlift 5-5-5-5-5
-
For time:
150 Push Ups

Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 50 meters. Once the penalty is completed continue with the push ups.

You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 50 meter sprint must be completed.

Post times and number of penalties to comments.

Push Ups are hand release (CF Games Style)

The focus of today's training is building strength. This is where you should direct the majority of your energy today. A strong CrossFitter is a better CrossFitter so work hard to hit a 5 rep PR. What was the heaviest load that you pulled on your last 5 rep deadlift?

Bring your running shoes for today's conditioning work. I know that some of you are training in minimalist running shoes that work good for CrossFit because most of them are flat enough (very little cushioning if any at all) so they are ok on squats, deadlifts, box jumps, etc. and definitely better for running. If you aren't training in this type of shoe then I hope that you have a pair of old school Chuck Taylor's (or your favorite flat shoes) for lifting. The cushioned running shoes are not good on squat and deadlift days. Do you keep all of your training gear in your gym bag with you? Are you prepared to hit any WOD when you show up at the gym? The concept of CrossFit is supposed to help you become prepared for the unexpected and to be able to perform various task that life might throw at you without a lot of notice. Don't lose the benefits of that aspect by fearing the unknown. In the real world things happen that aren't always scheduled....how will you handle them? Will you be prepared or will you be devastated because it wasn't part of your normal routine or what you expected. This is why this stuff works so well for the law enforcement and military community because so many things happen without notice or without time to prepare. Be ready for anything! Your training will benefit from the core concept of CrossFits "Random and Varied" methodology. Don't forget how important that is to the type of training that we do. Hit it hard today!

Train Hard - Train Smart

Rip on wearing gloves during weight training:
If you insist on wearing gloves, make sure they match your purse.
-Coach Mark Rippetoe (Strength Coach)

2011 Annual Christmas Light Run/Walk
Bring friends and family and join us on Monday December 12th. We will leave CF864 at 7:00p.m. (various routes will be posted on the board.) We will run/walk through the neighborhoods and meet up at Mr. Gault's house and return to the gym together from there. This is always a fun family time and we hope that all of you can join us this year.

"Accept the challenges so that you can feel the exhilaration of victory"
-General George Patton"

Just a quick word to tell you how awesome it is to see you guys supporting and encouraging each other the way that you do before, during and after the WOD. What a great community to be part of! Hooyah!

Are you a "giver or a taker?"

BE STRONG!
Jay and Janice

2011-12-04T20:10:00.000-08:00

Friday December 2, 2011

2011-12-01T19:29:00.000-08:00

CrossFit 864

Want to be strong? How hard will you push it today?

“In the beginning was the Word, and the Word was with God, and the Word was God. He was in the beginning with God. And the Word became flesh and dwelt among us, and we have seen his glory, glory as of the only Son from the Father, full of grace and truth.”
-John 1:1-2,14

“There are several things that keep me grounded and focused…When you can humble yourself to say ’I'm no more important than anyone else. I just have a gift.’”
-Tim Tebow

Warm-up starts at 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - December dues (no later than Friday, December 2) Thank you!

Complete 5 Rounds as fast as possible:
5 Floor Press (65% of your last 1 RM)
10 Ball Slams
Bear Crawl - 1 length of gym each round

Run 1 Mile

WOD time ends when you finish the run.

Train Hard - Train Smart

FORM, FORM, FORM! It's about quality...any questions?

Strive for perfection and along the way, you’ll find excellence and that’ll be more than good enough to beat each and every one of your competitors.
-Vince Lombardi

Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves. Each of you should look not only to your own interests, but also to the interests of others.
-Philippians 2:3-4

What can you do to encourage someone today?

BE STRONG!
Jay and Janice

Thursday December 1, 2011

2011-11-30T19:27:00.000-08:00

CrossFit 864

“But the day of the Lord will come like a thief, and then the heavens will pass away with a roar, and the heavenly bodies will be burned up and dissolved, and the earth and the works that are done on it will be exposed. Since all these things are thus to be dissolved, what sort of people ought you to be in lives of holiness and godliness,”
-2 Peter 3:10-11

A man can no more diminish God's glory by refusing to worship Him than a lunatic can put out the sun by scribbling the word, 'darkness' on the walls of his cell
-C.S. Lewis

Warm-ups start today promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Complete as many rounds in 20 minutes:
3 Handstand Push-ups
5 Strict/Dead hang Pull-ups
7 Box Jumps (24/20)

Abdominal Strength - As a group
3 x 30 Second Plank Hold / 30 Seconds of Flutter Kicks (alternate)

Rx'd =
No assistance on handstand push-ups. Must be able to flip up on the wall without assistance and must use Full Range of Motion (All the way down and full extension at the top) If you are unable to do this then perform a scaled/modified version.

Pull-ups (unassisted) No Kip / No Swing. Full extension at the bottom of the movement (NO bent elbows) and chin must get over the bar on every rep. No short shanking! Do not count partial reps.

Box Jumps - Full extension of the hips on the box (no closed or muted hips)

We would rather see a few quality reps that a lot of partial reps completed with poor form. Make each rep count.

"Strength is the product of struggle"

Post your WOD on CrossFit864 Facebook.

Have you signed up for the CF864 Christmas Party? Check out the details posted on the whiteboard in the gym.

Hope that your week is going well!

BE STRONG!
Jay and Janice

Wednesday November 30, 2011

2011-11-29T19:44:00.000-08:00

CrossFit 864

Failure is not an option!

Your attitude should be the same as that of Christ Jesus: Who, being in very nature God, did not consider equality with God something to be grasped, but made himself nothing, taking the very nature of a servant, being made in human likeness. And being found in appearance as a man, he humbled himself and became obedient to death—even death on a cross! Therefore God exalted him to the highest place and gave him the name that is above every name, that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:5-11

Nothing is permanent in this wicked world - not even our troubles.
- Charlie Chaplin, 1889-1977

Today's Warm-ups starts promptly at:
5:15a.m./9:00a.m.

Clock starts - Spend 5 minutes working on shoulder mobility / ROM using bands, PVC, Roller, Lacrosse Ball. You need it!

then straight into - complete as many rounds in 15 minutes:

5 DU's (sub x 4 singles)
10 Hand Release Push-ups
15 Step Walking Lunge

Beast Mode - wear your 20 pound weighted vest.

Post WOD - (very important for your recovery and ability to function well during your next workout) Water time...Hydrate - Spend a few minutes stretching the muscles that you just hammered - Refuel (EAT!...this is the time to feed the machine and help your body rebuild everything that you just broke down.) Do you just ignore this part of training each day because it's not as much fun as the WOD, not a real challenge, boring, don't want to spend the extra few minutes? Might find that a few minutes can have a real beneficial effect.

Train Hard - Train Smart

What's your motivation today?

“His Steadfast Love Endures Forever - Give thanks to the LORD, for he is good, for his steadfast love endures forever. Give thanks to the God of heaven, for his steadfast love endures forever.”
-Psalm 136:1,26

CrossFit 864 Christmas Party
-Thursday December 22 at 7:00p.m.
-Luke and Michelle Compton's home
-Bring a dish (Hor d'oeuvres / Appetizer) type foods
-Sign up on the board and list what type of food you are bringing
-Bring a $10.00 gift (gift swap)
-Hope that all of you can make it. Make sure that you sign up on the whiteboard.

Crush your weakness today and make it your strength! Own it!

BE STRONG!
Jay and Janice

Tuesday November 29, 2011

2011-11-28T17:15:00.000-08:00

CrossFit 864

Results or Excuses. You can't have both.

“David’s Song of Thanks - Oh give thanks to the LORD; call upon his name; make known his deeds among the peoples!”
-1 Chronicles 16:8

"When you win, say nothing, when you lose, say less."
-Paul Brown

Warm up starts promptly at 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

"Gunnys Revenge II"

400 meter run
45 thrusters (75/45)
45 T2B - toes to bar
45 kettlebell swings (1.5 pood/1 pood)
45 jumping squats
45 GHD sit-ups
45 burpees
400 meter OH plate carry (45/25)

Modified/Scaled options posted on the board in the gym

Train Smart - Train Hard - Have Fun

CrossFit 864 Half Marathon Training Schedule

Week 4. November 28 -December 4, 2011

1. 30 Minute run at moderate pace

2. 9 Interval run of 1 minute on/1 minute off fast pace (be consistent)

3. 6 Mile Run

Remember to log your times/distances in your training journal.

The world breaks everyone, and afterward, some are strong at the broken places.
-Ernest Hemingway

BE STRONG!
Jay and Janice

Monday, November 28, 2011

2011-11-27T20:48:00.000-08:00

CrossFit 864

“Let the word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing psalms and hymns and spiritual songs, with thankfulness in your hearts to God.”
-Colossians 3:16

“Left hand, right hand, it doesn’t matter. I’m amphibious.”
-Charles Shackleford

Today's Warm-up: Promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Workout starts 15 minutes after warm-up starts.

"The deadlift is more functional in that it’s very hard to imagine a more useful application of strength than picking heavy **** up off the ground"
-Mark Rippetoe

Spend at least 5 minutes warming up your DL/selecting a DL weight.

"Sorinex 5 Minute Strategic Deadlift WOD"

Use your best strategy and load the bar for total poundage lifted in 5 minutes. You select the amount of weight and complete as many reps as possible in 5 minutes.

Weight on bar x reps completed = Total pounds lifted

Rest 5 Minutes

5 Rounds of:
15 Push Press or Push Jerk (95/65)
Rest exactly 30 seconds between rounds.
Goal is to complete all 15 reps unbroken and rest no longer than 30 seconds.

Post WOD - Stretch - Mobility - Skill Work - Refuel (EAT!)

Train Hard - Train Smart

Form and Full Range of Motion on every rep!

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

Post your numbers on CrossFit864 Facebook

BE STRONG!
Jay and Janice

Thursday November 24, 2011

2011-11-23T17:36:00.000-08:00

CrossFit 864

"Happy Thanksgiving"

Do you spend more time giving thanks for the many blessing in your life or do you spend more time complaining about the things that you don't have? It is so easy for us to forget just how great we have it most days. God blesses us not because he has to but because he loves us and wants to and that alone is a lot to be thankful for. When I slow down for a few minutes to look around me it doesn't take very long for me to remember that I have it much better than I deserve. What are you thankful for?

Make a joyful noise to the LORD, all the earth!
Serve the LORD with gladness!
Come into his presence with singing!
Know that the LORD, he is God!
It is he who made us, and we are his;^[a]
we are his people, and the sheep of his pasture.
Enter his gates with thanksgiving,
and his courts with praise!
Give thanks to him; bless his name!
For the LORD is good;
his steadfast love endures forever,
and his faithfulness to all generations.
-Psalm 100:1-5

Thanksgiving is an emotional holiday. People travel thousands of miles to be with people they only see once a year. And then discover once a year is way too often.
-Johnny Carson

Rest Day - Gym is closed. Get rested up for a fresh start on Monday. I will post some home workouts, skill work, etc. that you can do at home without any equipment.

- Run 1 mile, lunging 30 steps every 1 minute.
- Run 1 mile with 100 air squats at midpoint, for time.
- Run 1 mile and do 10 push-ups every 1 minute.
-10-9-8-7-6-5-4-3-2-1 reps of push-ups and sit-ups.
- 5 clapping push-ups 7 jumping squats and 9 sit-ups, 10 rounds.
-100 push-ups for time.
- Plank hold (30 seconds) flutter kicks (30 seconds) sit-ups (30 seconds) 5 rounds.
- Find a wall and work on your handstand holds.

If you are not checking out MobilityWOD.com you are missing out on some real good stuff. If you have a specific area that you need some help with just plug it into the search block. Spend some time working on ROM (range of motion) and flexibility.

God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?
-William A. Ward

We are thankful for the awesome camaraderie that we have with our CF 864 family.

Have a great day!

Thank you!

BE STRONG!
Jay and Janice

Wednesday November 23, 2011

2011-11-22T19:00:00.000-08:00

CrossFit 864

Results or Excuses - you can't have both.

Give thanks in ALL circumstances; for this is God’s will for you in Christ Jesus.
-1 Thessalonians 5:18

It's like being at the kids' table at Thanksgiving - you can put your elbows on it, you don't have to talk politics... no matter how old I get, there's always a part of me that's sitting there.

-John Hughes

Today's schedule: 5:15a.m./9:00a.m.

WOD - AMRAP 20 Minutes

1 Power Clean
2 Strict Pull-ups

2 Power Cleans

4 Strict Pull-ups

3 Power Cleans

6 Strict Pull-ups

4 Power Cleans

8 Strict Pull-ups

5 Power Cleans

10 Strict Pull-ups

_ _ _ _ _ _ _ _ _

Continue this cycle for 20 minutes adding 1 clean each round and x 2 on the pull-ups. Grab a piece of chalk and mark off the rounds. What happens when you lose count in a CF Workout? The next number is not 99...it is always 1. Have you seen the video on CroosFit Gym Etiquette?

Load on Power Cleans (see video on CrossFit 864 Facebook) 135/75 pounds

Rx'd = Full Range of Motion on ALL reps.
No short shanking!

Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up (no bent elbows at the bottom) - if you don't fully extend (for any reason) you are doing a scaled version of this workout. Pull-ups are strict, dead hang - no kipping. Any grip is acceptable for this workout.

Train Hard - Train Smart - Have Fun

It is now common knowledge that the average American gains 7 pounds between Thanksgiving and New Year's Day.
-Marilu Henner

Show up this morning and get a jump start on burning those extra Thanksgiving calories. Remember, you can eat a LOT of food...just make good choices. Stay away from all of the unhealthy carbs that end up making you fat (the grains - all breads, pasta, rice, and of course the sugar loaded stuff.) Instead load up on the protein - plenty of meat, all of the green stuff that you can fit on your plate. Splurge a little and enjoy yourself and prepare to work extra hard next week.

Check us out at CrossFit 864 on Facebook.

Looking forward to a great a.m. crew today! Chalk it up and Go Hard!

Running the CF864 Half Marathon? How's your training going?

BE STRONG!
Jay and Janice

Tuesday November 22, 2011

2011-11-21T20:07:00.000-08:00

CrossFit 864

“Does your workout make you nervous? It should”

“Thanksgiving - I give thanks to my God always for you because of the grace of God that was given you in Christ Jesus, that in every way you were enriched in him in all speech and all knowledge—”
1 Corinthians 1:4-5

An optimist is a person who starts a new diet on Thanksgiving Day.
-Irv Kupcinet

Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Warm-up starts promptly at the times listed above

Strength Cycle - Week 3

Floor press 1-1-1-1-1

Legs straight and butt must stay in contact with the floor at all times.
Butt comes up = No Rep

Go for a new 1 RM PR today.

Floor pressing with your legs straight
When you floor press with your legs straight in front of you, you will be able to floor press WAY LESS weight than what you would be able to bench press. On the bench press you are using other muscles such as your legs for drive and there are so many ways to cheat. However, when you floor press with your legs straight in front of you, there is no way to cheat! Therefore, you will discover your real upper body power without all of your other muscle groups and technique playing a role! When you floor press with your legs straight you will be able to attain additional power, which the flat bench press alone cannot provide.

The floor press started before the bench press! The bench press was invented during the mid 19th century, but before the bench press was even invented lifters would lie on the floor and floor press. As the bench press started becoming popular lifters started to forget about the floor press and started bench pressing instead. However, within the last decade former bench press world record holder Jesse Kellum (who bench pressed 735@209 back when gear wasn't as effective as it is now,) re-invented the floor press and the exercise became popular again. He quickly discovered how much that the lift was helping him increase his bench press.

There is really no lift that is as good as measuring brute strength as the floor press because there is no way to cheat. If you took a lot of the world record bench pressers that you read about and if you took their shirts away, and the fancy techniques that they use on the bench press, and made them lie flat on their back with a narrow grip and made them floor press, you will see that their lifts would go down significantly. The most anyone has ever floor pressed that I have heard about was 675 by Dave Waterman, and many old school powerlifters find that Waterman's 675lbs floor press feat of strength has been one of the sickest upper body feat of strength of all time!
Other strength training experts also love the floor press. If you read Pavel's book power to the people, the only 3 exercises you need to get downright strong are the deadlift, push press, and the floor press. The floor press has been one of the foundation movements of benching and not only has the floor press been here longer than the bench press, I believe once the bench press is extinct, the floor press will still be around.
-Critical Bench

“Salty Dog”

10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)

FORM, FORM, FORM and Full ROM (range of motion)....any questions?

“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare

Train Hard - Train Smart - Have Fun

See you Tuesday.

Check the board in the gym for the Thanksgiving schedule

BE STRONG!
Jay and Janice

Monday November 21, 2011

2011-11-20T16:42:00.000-08:00

CrossFit 864

Nobody ever said that it was easy.

Blessed is the man who walks not in the counsel of the wicked,nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the LORD, and on his law he meditates day and night.”
-Psalm 1:1-2

Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths instead of your weaknesses, on your powers instead of your problems.
-Paul J. Meyer

Warm-up starts today promptly at 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength Cycle - Week 3

Back Squat 1-1-1-1-1
Work up to a 1 RM (set a new PR)

"Load the Bar"

Train Hard - Train Smart - Have Fun

On this day in history - November 21.
On this day in 1976, Rocky, starring Sylvester Stallone as the underdog prizefighter Rocky Balboa, debuts in New York City. The movie, which opened in theaters across the United States on December 3, 1976, was a huge box-office hit and received 10 Academy Award nominations, including Best Actor and Best Original Screenplay for the then-little known Stallone. Rocky ultimately took home three Oscars, including one for Best Picture, and made Stallone one of the biggest stars in Hollywood.

Incredible results are a reward to those that show up on the days that they really don't want to...yes, we have some that hate squats and they show up and squat, we have some that hate to run and they show up and run, out of our core group of CrossFitter we could find those that hate at least one exercise that we incorporate into the daily routines at CF864. Don't hide from your weaknesses because we all have them and they don't go away until we crush them and make them our strengths. Show up with a positive attitude even when it's a workout that includes some of your least favorite exercises or something that really challenges you. Why do you CrossFit? To get better or just to check the fitness block off on your daily to-do list? Remember if this stuff were easy everyone would be doing it. You guys are different, you push it up to the edge on every WOD! Be proud of your hard work!

CrossFit 864 Half Marathon Training - Week 3:

Run Schedule for the week of November 21-27, 2011
(1) 9 minute run - fast pace
(2) 3 x 800 meter sprints - recover with a 2 minute rest between runs
(3) Run 4 miles

Log your times and distance in your training journal.

CrossFit864 Gift Certificates
We have CrossFit864 gift certificates available for any amount. Buy one for your friends, relatives, neighbors, or enemies (they might start to love you!) They make great Christmas presents. If you purchase one for $50.00 or more you will receive a $5.00 gift certificate that you can use for merchandise or towards your monthly membership.

New Hoodies and Sweatshirts coming this week.

Hope that all of you had a great weekend!

Constantly Varied.
-CrossFit

BE STRONG!
Jay and Janice

Saturday November 19, 2011

2011-11-18T19:51:00.000-08:00

CrossFit 864

Rest Day - No WOD today

Enjoy an outdoor activity today. It doesn't have to be anything fancy or require big plans, just enjoy a run, walk bike ride or running around with the kids in the yard. Have fun!

He is the image of the invisible God, the firstborn of all creation. For by him all things were created, in heaven and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things were created through him and for him. And he is before all things, and in him all things hold together. And he is the head of the body, the church. He is the beginning, the firstborn from the dead, that in everything he might be preeminent. For in him all the fullness of God was pleased to dwell, and through him to reconcile to himself all things, whether on earth or in heaven, making peace by the blood of his cross.
-Colossians 1:15-20

I will trust Him. Whatever, wherever I am, I can never be thrown away. If I am in sickness, my sickness may serve Him; in perplexity, my perplexity may serve Him; if I am in sorrow, my sorrow may serve Him. My sickness, or perplexity, or sorrow may be necessary causes of some great end, which is quite beyond us. He does nothing in vain.
-John Henry Newman

Have a great weekend!

BE STRONG(er)
Jay and Janice

Friday November 18, 2011

2011-11-17T21:35:00.000-08:00

CrossFit 864

Your word is a lamp to my feet and a light to my path.”
-Psalm 119:105

I arise in the morning torn between a desire to improve the world and a desire to enjoy the world. This makes it hard to plan the day.
-E.B. White

Warm-up's start today at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

WOD

21-15-9 reps of:
Front squat (135/95)
Ring dips

Abdominal strength:
-Complete as many unanchored sit-ups as possible in 3 minutes
-Tabata plank hold (8x20 seconds on/10 seconds rest)

Train Hard - Train Smart

BE STRONG!
Jay and Janice

Thursday November 17, 2011

2011-11-16T16:11:00.000-08:00

CrossFit 864

"Today we will do what others won’t, So tomorrow we can do what others can’t!”

Open my eyes, that I may behold wondrous things out of your law.
-Psalm 119:18

"God loves each of us as if there were only one of us."
-St. Augustine

"God is love. He didn’t need us. But he wanted us. And that is the most amazing thing."
-Rick Warren

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

WOD

Wear (or bring) your running shoes today...unless you are running barefoot now.

Strength Cycle - Week 2

Floor Press 3-3-3-3-3 (Work up to a 3 RM)

FORM

-Legs fully extended, take a deep breath, stay tight and drive hard.
-Butt stays in contact with the floor at all times.
-Do not count the rep if you bridge and your butt comes off floor.
-Always have a spotter.
-Spotters do not touch the bar at any time to assist with the lift if the bar is moving. Spotter should help get the bar out of the rack and back into the rack and assist if the bar completely stops and it is obvious that the lifter will not be able to lock it out.

You guys do a really great job of partnering up and motivating each other on strength days. Load the bar and PR! It's awesome to see so many of you (guys and girls) getting fired up about getting strong.

Train Hard - Train Smart - Have Fun

Question of the day: What's in your gym bag?
Post comments on CrossFit 864 Facebook

Hope that you are having a great week so far.

Do you spend more time being thankful for what you have or complaining about what you don't have?

BE STRONG(er)
Jay and Janice