Monday November 21, 2011

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

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

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

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

Wednesday November 16, 2011

CrossFit 864


“Trouble and anguish have found me out, but your commandments are my delight.”
-Psalm 119:143


“Great things are not done by impulse, but by a series of small things brought together.” 
-Vincent Van Gogh


Today's off the wall fact that probably means nothing to anyone is:
In medieval France, unfaithful wives were made to chase a chicken through town naked.


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


WOD


Rx'd = 


Skill - Handstand Holds


5 Rounds for time:
10 SDHP (115/75)
15 Ball Slams (30-40/25-30)
20 Push-ups (hand release)


Form, Form, Form! Everybody wants a fast time but you should not sacrifice your form just in order to post a faster time on the board. 
Fast time with sloppy form = not impressive. Keep it legit.


Train Hard - Train Smart - Have Fun


Check us out at CrossFit 864 on Facebook.


Are you a team player?


BE STRONG!
Jay and Janice

Tuesday November 15, 2011

CrossFit 864 


"No Whining Zone"


“For Christ also suffered once for sins, the righteous for the unrighteous, that he might bring us to God, being put to death in the flesh but made alive in the spirit,”
-1 Peter 3:18


I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed.
-Michael Jordan 


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


Complete AMRAP - 20 Minutes of:


2 Push press 
6 Strict Pull-ups
2 Push press
50 Meter sprint 


Load on push press = AHAP (Load the bar!) please get out of the mindset of this is how much I use on push press________(plug in a weight that is fairly easy / comfortable) This is for 2 rep so don't use the same weight that you would use for 20 reps.


Pull-ups = Strict, Dead hang, no kip.


Sprint = Go hard to the 50 meter mark (cone) and use the walk back to the bar as recovery for the next set. Sprint - not a jog.


Train Hard - Train Smart


Post WOD - Stretch. Mobility Work. Refuel (EAT!) Feed the machine.


CrossFit - Constantly Varied. That's why it works.


Who is signed up for the CrossFit 864 Half Marathon? Pick up a flyer in the box and get started training for a great event. We are looking forward to another awesome run. 


“As you think, so shall you become.”
-Bruce Lee


Your thoughts? Will you become motivated, encouraging, giving, strong, courageous, or negative, whiny, selfish, self centered, somebody owes you something attitude? 


Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests, but take an interest in others, too.
-Philippians 2:3-4


BE STRONG(er)
Jay and Janice

Monday November 14, 2011

CrossFit 864


‎"Those who want to succeed will find a way, those who do not will find an excuse."


Which one will you find?


“For this is the will of God, that by doing good you should put to silence the ignorance of foolish people. Live as people who are free, not using your freedom as a cover-up for evil, but living as servants of God.”
-1 Peter 2:15-16


Greatness lies not in trying to be somebody but in trying to help somebody.
-Unknown Arthur


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


WOD


Back Squat 3-3-3-3-3


Train Hard - Train Smart


No running programmed at CF864 today.


CrossFit Half Marathon - February 4, 2012
Pick up your flyer at the gym and get signed up now.


CrossFit 864 Marathon Training Schedule for November 14-20. 
Second week of marathon training.


1. 6 x 50 meter sprints go as hard as you can.  Rest 60 seconds between sprints.

2. Tabata Run 20:10 x 8 rounds 20 seconds on, 10 seconds rest. Go all out.

3. Run 5 miles. 


Are you keeping a training log/journal? Log your distance and times.


Whatever you may be sure of, be sure of this: That you are dreadfully like other people.
-James Pearsall Smith


We hope that all of you had a great weekend. Show up today ready to do hard work. Looking forward to another great week of CrossFitting and crushing PR's with our CF864 crew!


BE STRONG(er)
Jay and Janice