Wednesday September 24, 2014

CF864 Strength and Conditioning


If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.
-James 1:5

Much wisdom often goes with fewest words.
-Sophocles


Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - AMRAP 20

5 Burpees
10 GHD Sit-ups (sub/scale to AbMat sit-ups)
15 Fast Single Unders
OH Plate Carry (45/25) to 25M and back 
Don't drop plates.

d.) Cash Out - Finish Strong

Skill Work - Hollow Rock

Constantly Varied
-CrossFit


Rx = Movement Standards-Full ROM/Form/Load

What's in your protein supplement? How many ingredients? How much junk?
Looking for quality supplements? 
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Have a great Wednesday!

Never Give Up!
Jay and Janice

Tuesday September 23, 2014

CF864 Strength and Conditioning

Therefore, accept each other just as Christ has accepted you so that God will be given glory.
-Romans 15:7

Let the one among you who is without sin be the first to cast a stone.
-Jesus Christ

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In -  Always start as a group.

c.) WOD 21-15-9 Reps for time of:

S20 Load = 95/65
Box Jumps (24/20)
Between each round-
One arm Suitcase Carry (AHAP) to 50M/switch arms and back

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out - Finish Strong

Train Smart - Listen to your body 

Skill Work - Dips / Strict Pull-ups

Rx = Movement Standards/Form/Full ROM/Load

All of these must be met or the workout is not Rx.

Looking for quality supplements? 

SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

New UA - Under Armour CF864 Tees at the gym $25

Train Hard. Eat Clean. Plenty of Rest. Repeat

Support your community.


"Have a great day"

Never Give Up!
Jay and Janice

Monday September 22, 2014

CF864 Strength and Conditioning

Submit yourselves, then, to God. Resist the devil, and he will flee from you.
-James 4:7

“A life spent making mistakes is not only more honorable, but more useful than a life spent doing nothing.” 
-George Bernard Shaw

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

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you! 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Power Clean - Monday's
Deadlift - Thursday's

ALL WODs / Buy In - start as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - as a group

c.) Strength - Power Clean 1 (work up to a heavy single)

Form. Have you been including Power Cleans in your skill work?

This is week 3 on our current strength cycle

d. Conditioning - 3 RFT (AFAP)

20 KBS (24/16kg) American (goal - unbroken)
15 Goblet Squats - same KB used for KBS
10 T2B (palms forward) goal - unbroken

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

New UA (Under Armour) Shirts at the gym. Represent!

MRT - Tonight  
Monday, September 22 (after last WOD) 7:00p.m.


Never Give Up!
Jay and Janice

Friday September 19, 2014

CF864 Strength and Conditioning

For it is by grace you have been saved, through faith-and this not from yourselves, it is the gift of God.
-Ephesians 2:8

“Every person that you meet knows something you don't; learn from them.”
-H. Jackson Brown, Jr.

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.

Quality over Quantity - Always.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - start as a group. 

c.) Today's WOD - For Time:

Run 500 Meters
50 Thrusters 
30 Pull-ups
Run 500 Meters

Run = 400 Meters then return to 50M and back to start = 500M
Thrusters - Load 95/65 (Full ROM)
Pull-ups - Your choice, any style. Full extension at bottom and chin must be OVER the bar each rep.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

What does your "Post WOD" recovery nutrition look like?

No Saturday WOD this week - come out and run!

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Have a great weekend!

Never Give Up!
Jay and Janice

Thursday September 18, 2014

CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

“Love only grows by sharing. You can only have more for yourself by giving it away to others.” 
-Brian Tracy

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Deadlift 3 (Build up to a tough set of 3)

d.) Conditioning - 3 Rounds

1 Minute ME at each station:

DU's (scale to singles)
AbMat Sit-ups
Mountain Climbers (Full ROM)
Rest 1 Minute

FORM! 

e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week?

Rx = Movement Standards-Full ROM/Form/Load

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Never Give Up!
Jay and Janice

Thursday September 18, 2014

CF864 Strength and Conditioning

Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.
-Hebrews 13:16

“Love only grows by sharing. You can only have more for yourself by giving it away to others.” 
-Brian Tracy
Today's WOD's - start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - and ALL WODs start as a group.

c.) Strength - Deadlift 3 (Build up to a tough set of 3)

d.) Conditioning - 3 Rounds

1 Minute ME at each station:

DU's (scale to singles)
AbMat Sit-ups
Mountain Climbers (Full ROM)
Rest 1 Minute

FORM! 
e.) Cash Out - Finish Strong

Skill Work - How much have you skill work have you included in your training this week?

Rx = Movement Standards-Full ROM/Form/Load

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

Never Give Up!
Jay and Janice

Wednesday September 17, 2014

CF864 Strength and Conditioning

For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
-Romans 6:23

Wisdom outweighs any wealth.
-Sophocles

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs / Buy In - start as a group.

a.) Warm-up/Skill Work/Goat Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 8 RFT:

10 KBS (24kg/16kg) Russian
10 Ball Slams
100 Meter Sprint (50 and back - AFAP)

d.) Cash Out - Finish Strong

Don't ignore the need for Skill Work / Goat Work.
TGU and Hollow Rock Hold
Don't wait until your weakness shows up in the WOD. Spend time making it your strength.


Rx = Movement Standards-Full ROM/Form/Load

Tim Mann 5K Run - September 20 at 8:00a.m.

Come out and support your community even if you are not running. Want to help? Looking for volunteers - See Gunny

What's in your protein supplement? How many ingredients?
Looking for quality supplements? 
SFH (Stronger. Faster. Healthier) Fish Oil and Protein. 

Post WOD Recovery - Whey Protein / Kill Cliff or FitAid

Have a great Wednesday!

Never Give Up!
Jay and Janice