Tuesday October 9, 2012

CrossFit864 Strength and Conditioning

“I, even I, am the LORD, and apart from me there is no savior. I have revealed and saved and proclaimed— I, and not some foreign god among you. You are my witnesses,” declares the LORD, “that I am God.”
-Isaiah 45:11-12

Keep praying, but be thankful that God's answers are wiser than your prayers! 
-William Culbertson

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

Buy In - Starts at posted times above

WOD - Complete 4 Rounds of:

10 Unbroken Strict Pull-ups

One Arm Farmers Walk - 100 Meters (AHAP)
Switch arms at 50 meter mark
Suggested Loading = Guys 32kg KB / Girls 16-24kg KB

15 GHD Sit-ups 
(Sub-15 Weighted sit-ups if you have not been doing sit-ups on GHD)

15 Lateral hops (each side = 1)

Cash out - Finish Strong

RX'd is more than a prescribed weight. Your FORM is just as important.
NEVER count partial or sloppy reps. 

Excuses or Results - Your Choice - You Can't Have Both

Don't forget the importance of a balanced program. Nutrition must be a priority if you expect to make changes such as being leaner, stronger, healthier, able to recover from workouts more efficiently. You will never train hard enough to overcome poor nutritional habits. You also need plenty of mobility and flexibility work Incorporated to help keep you moving effectively and to help reduce the risk of injuries. How many of you are thinking "I can't stand to do the extra stuff" or "I train hard in the gym so I can eat all of the junk that I want"....Don't worry It will catch up with you at some point if it hasn't already. Start by making changes now. We want you to see results that reflect an overall healthy lifestyle.

Have a great day! Look for opportunities throughout the day to share words of encouragement. You just might be the one that needs to hear the same words tomorrow.

"CONSTANTLY VARIED"

BE STRONG!
Jay and Janice

Monday October 8, 2012

CrossFit864 Strength and Conditioning

I know your deeds,that you are neither cold nor hot. I wish you were either one or the other! So, because you are lukewarm—neither hot nor cold—I am about to spit you out of my mouth. You say, ‘I am rich; I have acquired wealth and do not need a thing.’ But you do not realize that you are wretched, pitiful, poor, blind and naked.
-Revelation 3:15-17

“Lukewarm people don't really want to be saved from their sin; they want only to be saved from the penalty of their sin.” 
-Francis Chan

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

WOD will kick off promptly at the times above. We need for you to be on time (early enough to get warmed up and ready to start the buy in.) If you are not warmed up before the buy in then please wait until the next WOD starts.

Buy In

WOD - Kalsu

On the minute:

Complete 5 burpees and perform max rep 135 lbs thrusters on the minute.

The goal is to complete 100 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.

Post the total number of minutes it took to reach 100 thrusters.

Robert James Kalsu (April 13, 1945 – July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team’s top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the ’68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

Cash Out

Either you run the day or the day runs you. 

-Jim Rohn

BE STRONG!

Jay and Janice

Saturday October 6, 2012

CrossFit864 Strength and Conditioning

In him and through faith in him we may approach God with freedom and confidence.
-Ephesians 3:12 

When they call the roll in the Senate, the Senators do not know whether to answer "Present" or "Not guilty." 

-Theodore Roosevelt

Saturday morning WOD - Kicks off at 0830 (be early to get warmed up)

If it was easy, everyone would be doing it! 

Have a great weekend!

BE STRONG!
Jay and Janice

Friday October 5, 2012

CrossFit864 Strength and Conditioning

Excuses or Results - You can't have both

Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:31-32

Disappointment is inevitable. But to become discouraged, there's a choice I make. God would never discourage me. He would always point me to himself to trust him. Therefore, my discouragement is from Satan. As you go through the emotions that we have, hostility is not from God, bitterness, unforgiveness, all of these are attacks from Satan. 
-Charles Stanley

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

Buy In  - Starts at times above

WOD - "Helen" (Rx'd)
Three Rounds for Time:
Run 400 Meters
21 Kettlebell Swings (1.5 Pood)
12 Pull-ups

CF864 Rx'd Girls - 1 Pood Kbell

Challenge WOD for the "Beast in the Box"
"Heavy Helen"
Run 400 Meters
21 Kettlebell Swings (2 Pood)
12 Pull-ups (C2B)
Wearing 20 pound vest

Cash Out

Hit it hard today! Let's see a lot of "Helen" PR's! 3,2,1 Go!
This is one of our all time favorite "Classic CrossFit Benchmark Girls"

It's been a great week in the gym with a lot of PR's on Squat and Press. Hope to see all of you on Friday to end the week with a fun WOD with an awesome group of guys and girls.

Just Arrived
Check out the new UA (Under Armour) Long sleeve t-shirts in the gym.

Reminder - If you want to get Zensah compression sleeves please let us know by Friday morning. Need to know size / color.

Have a great Friday! Look for an opportunity to encourage someone today.

Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourself.
-Philippians 2:3

BE STRONG!
Jay and Janice

Thursday October 4, 2012

CrossFit864 Strength and Conditioning

Routine is the Enemy!

Praise to God for a Living Hope 
"Praise be to the God and Father of our Lord Jesus Christ! In his great mercy he has given us new birth into a living hope through the resurrection of Jesus Christ from the dead,”
-1 Peter 1:3

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.” 
-Francis Chan

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

Buy In - Starts promptly at times above

Strength - Press 1 RM (work up to a heavy single)

Conditioning - EMOM 12 Minutes
3 Thrusters (AHAP) at least 75-80% of today's heaviest 1 rep press
4 Burpees - chest to deck, feet must clear floor on jump

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart

Are you reaching your goal? How dedicated are you to your goal?

It's a great week for PR's! Show up today ready to push yourself hard and motivate others. 

Getting a supplement order together so please send a message or call by Thursday morning if you need anything. Also, getting another Zensah (compression sleeves) order up so let us know on size and color if you haven't already.

Have a great day!

BE STRONG!
Jay and Janice

Wednesday October 3, 2012

CrossFit864 Strength and Conditioning

Routine is the Enemy!

“Fear of man will prove to be a snare, but whoever trusts in the LORD is kept safe.”
-Proverbs 29:25

Dependence upon God makes heroes of ordinary people like you and me! 
-Bruce Wilkinson

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

Reminder - October Dues (by October 1)
Effective October, 2012 - $10.00 Late Fee after October 3
Thank you!

Buy In - Starts as a group

WOD - Complete 20-15-10-5 Reps of:
Kettlebell Swings (24kg.16kg.)
K2E 
GM (45#)

Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart

Training is like fighting with a gorilla
You don't stop when you're tired
You stop when the gorilla is tired.

Check us out at CrossFit864 on Facebook

Check out the "UNBROKEN" t-shirts while they last.

Hope that your week has been good so far! It's another day closer to Friday!

BE STRONG!
Jay and Janice

Tuesday October 2, 2012

CrossFit864 Strength and Conditioning

Be on your guard; stand firm in the faith; be courageous; be strong.
1 Corinthians 16:13

"Courage is doing what you're afraid to do. There can be no courage unless you're scared." 
-Edward Vernon Rickenbacker 
(1890-1973) American fighter ace in World War I and Medal of Honor recipient.

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

Reminder - October Dues (No later than October 1)
Effective October, 2012 - $10.00 fee on all dues after October 3.
Thank You!

Buy In 

WOD - Complete as many rounds in 15 Minutes:
Rx'd =
Sprint 100 Meters (50 meter mark and back)
15 Floor Press (135/65)
5 C2B Pull-ups

Cash Out 

Rx'd - Just to make sure that everyone understands what Rx'd means.
If a WOD is Rx'd at a set weight...that's the Rx'd load. If you take away or add it's not Rx'd it's modified / scaled. The same goes if you use equipment other than what is indicated on the WOD. Proper form and full ROM (range of motion) are just as important when doing Rx'd WODs. When other CF864 athletes come in throughout the day and look at the times, scores, loads on the whiteboard they can compare the same amount of work to what they are about to do. Posting those stats on the whiteboard is a huge part of CrossFit and it helps others gauge their workout. 

Have a great Tuesday!

BE STRONG!
Jay and Janice