Thursday May 10, 2012

CrossFit864


Life in the Spirit 
“So now there is no condemnation for those who belong to Christ Jesus. And because you belong to him, the power of the life-giving Spirit has freed you from the power of sin that leads to death.”
-Roman 8:1-2


All right Mister, let me tell you what winning means... you're willing to go longer, work harder, give more than anyone else.
-Vince Lombardi


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


Today's WOD


Part 1 - Posted on Whiteboard (starts as a group at times posted above)


Part 2 - Deadlift 3-3-3-3-3


Part 3 - Complete the following for time - AFAP:

21 Deadlift

7 One arm Dbell/Kbell Press (7 each arm)

15 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
12 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)
9 Deadlift
7 One arm Dbell/Kbell Press (7 each arm)


Load on DL = 185/135

Load on press = AHAP (Strict press from the rack position)

Part 4 - Abdominal Strength
2 x 15 Back Extensions or Good Mornings / 50 (straight count) Flutter Kicks 
(alternate between the 2 exercises)


BE STRONG!
Jay and Janice

Wednesday May 9, 2012

CrossFit864


"I am STRONGER than I was yesterday... but not as STRONG as I will be tomorrow."


“Live wisely among those who are not believers, and make the most of every opportunity. Let your conversation be gracious and attractive so that you will have the right response for everyone.”
-Colossians 4:5-6


I get no respect. The way my luck is running, if I was a politician I would be honest.
-Rodney Dangerfield


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


WOD


Part 1 - Posted on whiteboard (starts promptly at times above as a group)


Part 2 - 21-15-9 reps of:
Kettlebell Swing (1.5 pood/1 pood)
K2E 
1 Arm Farmers Walk 50 Meters (between each round) switch arms at 50 Meter mark. AHAP (grab a HEAVY dbell or kbell)


Part 3 - Abdominal Strength
2 X 1 minute plank hold / 1 hip bridge (extend from floor 5 times)


BE STRONG!
Jay and Janice

Tuesday May 8, 2012

CrossFit864


“Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.”
-1 Thessalonians 5:16-18


The Pilgrims made seven times more graves than huts. No Americans have been more impoverished than these who, nevertheless, set aside a day of thanksgiving.
-H.U. Westermayer


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All WOD's start promptly as a group at the times posted above. 


Today's workout


Part 1 - Posted on whiteboard


Part 2- "Manion"
Seven rounds for time of:
Run 400 Meters
135 pound Back Squat, 29 reps


Part 3- Abdominal Strength 
2 x 50 Sit-ups / accumulate 1 minute of six inches (alternate)


CF Hero Workout "Manion"
First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.


BE STRONG!
Jay and Janice

Monday May 7, 2012

CrossFit864


“Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.”
-James 5:16


To confess your sins to God is not to tell [God] anything [God] doesn't already know. Until you confess them, however, they are the abyss between you. When you confess them, they become the bridge.
-Frederick Buechner


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


Reminder - May dues (no later than May 2nd) thanks for your help with this.


This week's warm-up posted on the whiteboard. 


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


Strict reps on the floor press. 
Legit reps = legs fully extended and butt stays on the floor throughout the entire movement. Elbows must touch the floor on each rep. Cheat reps = No rep! 


Complete 4 Rounds - AFAP:


30 Push-ups (CF hand release)
15 T2B 
200 Meter Run


Goal - all reps unbroken
Challenge - wear your weighted vest with at least 20 pounds.


BE STRONG
Jay and Janice

Friday May 4, 2012

CrossFit864

“Rejoice in hope, be patient in tribulation, be constant in prayer.”
-Romans 12:12


"If you can find a path with no obstacles, it probably doesn't lead anywhere."
-Frank A. Clark


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


WOD will start when everyone has completed today's warm-up (posted)


3 Rounds for time:
10 Ground to Overhead (95/65)
200 Meter Shuffle Sprint


Partner up for the next 3 rounds


3 Rounds for time:
10 SDHP (95/65)
Fireman Carry/Buddy Carry  
100 Meters while carrying HEAVY Dbell/Kbell in one hand


Go Hard and Fast on this one!


BE STRONG!
Jay and Janice

Thursday May 3, 2012

CrossFit864


“And this is the confidence that we have toward him, that if we ask anything according to his will he hears us. And if we know that he hears us in whatever we ask, we know that we have the requests that we have asked of him.”
1 John 5:14-15


“There are only two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle.”
-Albert Einstein 


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


Reminder - May dues (No later than May 2nd) Thank you!


Today's warm-up is part of today's workout. We are going back to starting this as a group (at the same time) in order to get everyone started on the strength training at the same time. When you arrive meet at the door and get ready to head out on the 400 meter warm-up run together. Deadlifts will not start until everyone has finished the warm-up.


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


then - as a group complete the following - AFAP:


Run 1 Mile
50 Deadlifts @ 65% of today's 5 RM
30 C2B Pull-ups


BE STRONG
Jay and Janice

Wednesday May 2, 2012

CrossFit864


“And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him.”
-Hebrews 11:6


The loneliest moment in life is when you have just experienced that which you thought would deliver the ultimate, and it has just let you down.
-Ravi Zacharias


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


Warm-up/Skill work posted on whiteboard. Spend time doing squat therapy.


Reminder - May dues (Today - May 2nd) 
Thanks for your consideration!


"Nickel & Dime"


Complete as many rounds as possible - 20 minutes


5 Box Jumps (24/20)
10 Kbell Swings (1.5 pood/1 pood)


Train Hard and Fast!


Deficiency motivation doesn't work. It will lead to a life-long pursuit of try to fix me. Learn to appreciate what you have and where and who you are.
-Wayne Dyer


Post rounds completed on CrossFit864 Facebook


If it were easy everybody would be doing it!


Have a great Wednesday...


BE STRONG!
Jay and Janice