Friday December 9, 2011

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

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

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

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

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

Friday December 2, 2011

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