Wednesday October 17, 2012

CrossFit864 Strength and Conditioning

“Let the words of my mouth and the meditation of my heart be acceptable in your sight, O LORD, my rock and my redeemer.”
-Psalm 19:14

“Unless commitment is made, there are only promises and hopes; but no plans.”
-Peter F. Drucker

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

Buy In

WOD - 4 Rounds of:
OH Plate Carry
Bear Crawl
Mountain Climbers
One Arm KBS

Cash Out

Train Hard. Train Heavy. Train Smart

BE STRONG!
Jay and Janice

Tuesday October 16, 2012

CrossFit864 Strength and Conditioning

“How great you are, Sovereign LORD! There is no one like you, and there is no God but you, as we have heard with our own ears.”
-2 Samuel 7:22

“Faith sees the invisible, believes the unbelievable, and receives the impossible.”  
-Corrie Ten Boom 
(A Dutch Christian who helped many Jews escape the Nazi Holocaust)

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

Warm up

Buy In - Clock starts at times posted above.

WOD 

"Murph"

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

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

Scaling options for "Murph" posted on the whiteboard.

June 28th, 2005In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid CrossFitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the CrossFit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

 

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor” For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Cash Out  

Train Smart!

Check us out at CrossFit864 on Facebook

3rd Annual CrossFit864 Half Marathon
Saturday February 2, 2013

CF864 Half Marathon Training Program starts this week and it's posted on the whiteboard in the gym. Grab a friend - partner up and get started training.
Entry forms for the half marathon will be here next week.

Check out the long sleeve UA (Under Armour) Tees at the gym.

What's your goal? Are you getting there? How can we help you?

Routine is the Enemy! 

BE STRONG!
Jay and Janice

Monday October 15, 2012

CrossFit864 Strength and Conditioning


All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison. With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. Can both fresh water and salt water flow from the same spring? My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs? Neither can a salt spring produce fresh water.
-James 3:7-12

“Isn't it kind of silly to think that tearing someone else down builds you up?” 
-Sean Covey

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

Buy In - Starts at times posted above. Arrive in time to warm up before the Buy In starts. Warm up posted on whiteboard for today.

New strength cycle starts this week with Deadlifts on Monday and Floor Press on Thursday. This week we will work up to a 5 RM (rep max.) Don't get too caught up in the amount of sets but be more concerned with hitting that set of 5 that really challenges you. Get the old numbers out of your mind (forget the idea that all I do on deadlift or floor press is _______fill in the blank with the same load that you have used on every strength cycle.) Hit a 5 rep PR on DL and floor press this week. 

Strength - Deadlifts 5 RM

Conditioning - 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Ball Slams
K2E (knees to elbows) - palms facing forward / arms fully extended

Cash Out - This is 1/4 of today's WOD and just as important as any other part of today's workout.

Form - practice good form on all moves. On the Deadlift make sure that you stay in that strong deadlift position on every rep. 
NO bouncing and NO touch and go on these reps. Good solid, legit reps. Don't impress yourself with heavy weight and poor, sloppy form.

Goal = stronger today than you were yesterday but not as strong as you will be tomorrow.

ROUTINE IS THE ENEMY!

Check us out at CrossFit864 on Facebook

Limited Time Membership Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 23, 2012. 

Looking forward to a great week of hard work and awesome results in the gym!

Thank you!

BE STRONG!
Jay and Janice

Saturday October 13, 2012

CrossFit864 Strength and Conditioning

What causes fights and quarrels among you? Don’t they come from your desires that battle within you? You desire but do not have, so you kill. You covet but you cannot get what you want, so you quarrel and fight. You do not have because you do not ask God. When you ask, you do not receive, because you ask with wrong motives,that you may spend what you get on your pleasures.
-James 4:1-3

"Never argue with stupid people, they will drag you down to their level and then beat you with experience."
-Mark Twain

Saturday Morning WOD kicks off at 0830

Yoga - 9:30a.m.

Have a great weekend!

It's been a great week of hard work in the gym. You guys are awesome!

Have a great weekend! 

BE STRONG!
Jay and Janice

Friday October 12, 2012

CrossFit864 Strength and Conditioning


Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him. When tempted, no one should say, “God is tempting me.” For God cannot be tempted by evil, nor does he tempt anyone; but each person is tempted when they are dragged away by their own evil desire and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death.

-James 1:12-15

“Tolerance isn't about not having beliefs. It's about how your beliefs lead you to treat people who disagree with you.”
-Tim Keller

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

Buy In - Be warmed up and ready to start at times above. The Buy In is not the warm-up. 

WOD - Complete as many rounds in 12 minutes
10 Deadlifts at Bodyweight
100 Meter Sprint (to 50 and back)
5 Clapping Push-ups

If unable to do clapping PU (sub/scale - 10 hand release)

Cash Out - Finish strong

Train Hard. Train Heavy. Train Smart

Yoga - Saturday October 13 at 9:30 a.m. 

Check out the new CF864 long sleeve UA (Under Armour)

Great job on "Grace" Thursday! 

Check us out at CrossFit864 on Facebook 

"If you don't invest very much, then defeat doesn't hurt very much and winning is not very exciting."
-Dick Vermeil

BE STRONG!
Jay and Janice

Thursday October 11, 2012

CrossFit864 Strength and Conditioning

When you are praying, if you are angry with someone, forgive him so that your Father in heaven will also forgive your sins."
-Mark 11:25

Unforgiveness is the poison you drink hoping that it will kill someone else.

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

Show up early to get warmed up and be ready to start the Buy In (buy in is not the warm up) at times posted above. Thanks!


October 2012 Breast Cancer Awareness Month 

The First Event

In 1985, the first Breast Cancer Awareness Month (BCAM) was observed in the United States. In the US  this event is referred to asNational Breast Cancer Awareness Month (NBCAM).

Initially, the aim of this event was to increase the early detection of breast cancer by encouraging women to have mammograms. As many women know, a mammogram is an x-ray of the breast used to detect abnormalities in breast tissue. Early detection means that cancer can be more effectively treated and prevented from spreading to other areas of the body.

Buy In

WOD "Grace"

30 Clean and Jerks for time
RX'd Load = Men 135/ Ladies 95

FORM! Keep it Legit

Cash Out

BE STRONG!
Jay and Janice

Wednesday October 10, 2012

CrossFit864 Strength and Conditioning

“It is the LORD your God you must follow, and him you must revere. Keep his commands and obey him; serve him and hold fast to him.”
-Deuteronomy 13:4

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time. 
-Thomas A. Edison

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

Arrive early enough (not 30 seconds) to get your warmup in before the Buy In starts. Warmup then clock starts for Buy In.

Buy In

Tabata 8 x 20/10

#1 Alternating:
One Arm Kettlebell Swings (alternate arms each cycle)
Mountain Climbers (Full Range of Motion)

No rest 

#2 Alternating:
Overhead Plate Hold (45/25)
Good Mornings (45/25) Form!
Move from the OH Plate Hold straight into GM (good mornings) with same plate. Goal = to hold plate during the entire #2 cycle without putting it down.

Cash Out - Finish Strong! This part of the workout is just as important as any other part. 

BE STRONG!
Jay and Janice