Saturday November 12, 2011

CrossFit 864

Rest Day - No Saturday WOD in the box


“Do not love the world or the things in the world. If anyone loves the world, the love of the Father is not in him. For all that is in the world— the desires of the flesh and the desires of the eyes and pride in possessions—is not from the Father but is from the world.” 
-1 John 2:15-16


“The world is a dangerous place to live, not because of the people who are evil, but because of the people who don't do anything about it.” 
-Albert Einstein


Have a great weekend and hope that all of you get an opportunity to enjoy some outdoor time Saturday and Sunday. 


BE STRONG!
Jay and Janice

Friday November 11, 2011

CrossFit 864


"Veterans Day"


Freedom has never been free. Take a minute today to thank a veteran for their service and don't take the freedom that you have as an American for granted.  


“God thunders wondrously with his voice; he does great things that we cannot comprehend. For to the snow he says, 'Fall on the earth,' likewise to the downpour, his mighty downpour.”
-Job 37:5-6


The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.

-Lord Jeffrey


Please take time to read the following post from a fellow CF affiliate.


What type of CrossFitter are you?

1. Have fun – Whether it be in CrossFit or your favorite sport or shopping with grandma, make sure you try and have fun. Honestly, you can do CrossFit just about anywhere with anyone or by yourself. You choose to come to CrossFit for a reason. You work hard all day, make the time at CrossFit be the one hour a day where you can be yourself and let loose. Have a good time, enjoy your training and don't act like the whole world revolves around you.

2. Show up on time – Actually show up early and leave late. Foam roll, stretch and get rid of all that junk in your lower back and shoulders. Showing up late will only cheat you out of a sufficient warm-up. Without a good warm-up, your chance of injury increases exponentially. If you show up early you have two options, cheer on the class that is finishing or start warming up.

3. Don’t whine – It’s okay to cry, just make sure that we can’t see or hear you and remember to clean up your tears when you’re done. Maybe the song that comes on isn’t your favorite, in the immortal words of Josh Everett “If you need music to motivate you, go find something else to do”. Be careful of asking me to change the song, I might just put on Miley Cyrus’ Party in the USA on repeat. I’m your coach, not Mix Master Mike. You have a task to accomplish, so do it. Yes I know that every workout is hard and I know that you hate running and I know that the bar hurts your delicate hands, but there comes a time when we have to nut up or shut up…or both. CrossFit is constantly varied, so the odds are that you will see some workouts you hate. That’s why it’s CrossFit and not alltheshityoulikeFit. When you come to CrossFit, be ready to work. Come prepared to face all those pains and things you hate head on. Accept the suck.

4. Give it all – More than strength, speed, flexibility or endurance, effort is what matters most. I don’t care if you’re Joe Thruster with a sub 3 minute Fran, if you half-ass a workout, you’re being a wussy. Grandma doing jumping pull-ups and thrusters with a PVC kicked your ass because she gave everything she had just short of a stroke. Times and weights matter, but they fail in comparison to effort. Keep pushing yourself to your most extreme limits. I don’t care if you have a 500 lbs or 50 lbs deadlift as long as you put forth the effort and don’t sandbag. (edit: don’t get this confused with cycling your intensity on your workouts.)

5. Listen to your coach – We are here to help you get more fit and accomplish your goals. When we say things like “you’re lifting with your back, use more hips” don’t act surprised when your lower back is sore. When we tell you that the foam roll and lacrosse ball works, we aren’t just being sadistic. We tell you to rest because you need rest, just as we tell you to get in the gym more because you need to be in the gym more. If you want to get better at something, you have to practice it. Plain and simple. Yes there are some of you who are naturally good at some things, but why not get better? Why not be the best? Our goal is for you to accomplish your goals.

6. Fail sometimes – The unique thing about CrossFit is that the only way to achieve excellence is through failure. The strength portion of our workouts are designed to where you may fail at a set. If you don’t fail you aren’t trying hard enough (see #4). CrossFit is an environment where no one will laugh at you or put a permanent letter in your file for dumping an overhead squat. Don’t be afraid to fail, there’s always next time. Pushing yourself to fail is more of a mental thing than it is a physical thing. We have conditioned ourselves to think that failing is bad and therefore don’t push ourselves in fear of failure. Take that fear away and see what you can accomplish.

7. Eat good food – The short answer is eat Paleo. If you don’t want to eat Paleo, just eat meat, some fruit, vegetables, little startch, no sugar, no grains no dairy. If you’re low on energy, then you’re not eating enough. I remember a lot of people starting off on Paleo complain of low energy then proceed to tell me that they didn’t eat anything all day because they didn’t know what to eat. Is it that hard to eat meat and vegetables these days? I ate ice cream every day and pizza every other day. If I can do it, you can too.

8. Count it – Tracking your workouts matters. That’s why we recommend that you keep a training log/journal. When you don’t count the reps on your workout, you lose valuable information that will keep you accountable for your progress. Make sure to record as much information as you can. Write down what you ate for the day. Everyone has those days where they ate like crap and had a crappy workout. Those are the hardest days to write down, but those will provide you with the best motivation to get better.

9. Be nice – CrossFitters are notorious for making fun of people who go to globo gyms (present company included). People achieve their personal fitness goals in their own ways. Some may like the pace of a spin or pilates class and some may like the intensity of CrossFit. Instead of pointing out their propensity for douchiness on the elliptical, try introducing them to CrossFit. You’ll get a better reaction and won’t come off like a jerk. You were once that guy on the hacksquat machine or that girl on the eliptical. If someone made fun of you and then said CrossFit was the way to superior fitness, you would tell them to go F themselves.

10. Get involved – CrossFit is more than just an hour of working out. We are a family and you can get as involved as you like. Just like anything else, you get out what you put in.  There are many opportunities for you to get involved and if you have any suggestions, we would love to hear them!

Warm up start promptly today at the following time: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.


ALL workouts start as a group. Please do not jump in the middle of a workout that has already started. If you show up late please wait until the next group starts. All WODs are groups WODs this is the only way to maintain structure especially during the busy afternoon groups.


CF Hero WOD "Daniel"


With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. 


For time:
50 Pull-ups
400 Meter Run
95 Pound Thruster, 21 reps
800 Meter Run
95 Pound Thruster, 21 reps

400 Meter Run

50 Pull-ups

 “If you need music to motivate you, go find something else to do.”
-Josh Everett


Remember that during a workout there could be 10-15 people training and that means 10-15 different personalities which means a lot of different taste in music...ok you get the idea now and when a song comes on one person yells yes!, I love that song and at the same time someone across the room yells can you change the music. There is no possible way to please everyone and we won't even try. We will try to incorporate a variety of tunes throughout the day in a broad range of songs. I am kind of like Josh Everett (if you aren't familiar do a search and check out some of his accomplishments) on the music and I can train with or without it and on a personal note the only thing that would totally crush my motivation would be pop music (B 93.7 Stuff)....Like I said there is no way to have 100% satisfaction in a big group. My suggestion would be to keep your iPod in your gym bag along with all of your other training gear. Thanks for your understanding.


Results or Excuses - You can't have both.


CF 864 - "No Whining Zone"


BE STRONG(er)
Jay and Janice

Thursday November 10, 2011

CrossFit 864

Looking for an easy routine? Wrong place.

Forgiven 
“Come now, let us reason together, says the LORD:though your sins are like scarlet, they shall be as white as snow;though they are red like crimson, they shall become like wool.”
-Isaiah 1:18


Great opportunities to help others seldom come, but small ones surround us daily.
-Sally Koch


Warm up


Strength Cycle - week 1


Floor Press 5-5-5-5-5


Last set = 5 RM


Train Hard - Train Smart


No running programmed at CF 864 today. Show up fired up and ready to hit a PR! 


Hope this week has been a good one for you so far. Share an encouraging word with someone today - you might be the one that needs to hear the same words tomorrow.


Be better than average!


BE STRONG(er)
Jay and Janice

Wednesday November 9, 2011

CrossFit 864


“And if it is evil in your eyes to serve the LORD, choose this day whom you will serve, whether the gods your fathers served in the region beyond the River, or the gods of the Amorites in whose land you dwell. But as for me and my house, we will serve the LORD.” 
-Joshua 24:15


We all have to choose who we will serve. Nobody can decide for you.


A friend doesn't go on a diet because you are fat.
-Erma Bombeck


Warm up starts at times listed below:


5:15a.m./9:00a.m.


50-35-20-5 Reps of:
DU's (singles x 4)
Kettlebell swings (24kg./16kg.) American style
Bear Crawl - length of gym and back between each round.


Train Hard - Train Smart


Constantly Varied.
-CrossFit


BE STRONG!
Jay and Janice

Tuesday November 8, 2011

CrossFit 864


Is it that you can't or don't want to?

We know that we have come to know him if we keep his commands. Whoever says, “I know him,” but does not do what he commands is a liar, and the truth is not in that person. But if anyone obeys his word, love for God is truly made complete in them. This is how we know we are in him: Whoever claims to live in him must live as Jesus did.
1 John 2:3-6


He who gives what he would as readily throw away, gives without generosity; for the essence of generosity is in self sacrifice.
-Henry Taylor


Warm up starts promptly at times below:
Today's schedule - 5:15a.m./9:00a.m./4:15p.m./5:15p.m.6:15p.m.


WOD - For time:


100 Air Squats
150 Push-ups
250 Sit-ups
Run 5K


Train Hard - Train Smart


"No, it doesn't ever get any easier. You wouldn't want it to either."
-Coach Greg Glassman, Founder of CrossFit


Post your total time on CrossFit 864 Facebook.


Generosity is giving more than you can, and pride is taking less than you need.
-Khalil Gibran


Have a great day!  3-2-1-Go!


BE STRONG!
Jay and Janice

Monday November 7, 2011

CrossFit 864


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


I say to myself, “The LORD is my portion; therefore I will wait for him.”
The LORD is good to those whose hope is in him, to the one who seeks him; it is good to wait quietly for the salvation of the LORD.
-Lamentations 3:24-26


Pride makes us artificial and humility makes us real.

-Thomas Merton


Warm-up (Starts promptly at scheduled times above)


No running programmed at CF864 today.


Strength cycle - week 1


Back Squat 5-5-5-5-5


Hit a 5 rep max by the last set.


Train Hard - Train Smart


Little men with little minds and little imaginations go through life in little ruts, smugly resisting all changes which would jar their little worlds.
-Zig Ziglar


Constantly Varied.
-CrossFit


BE STRONG!
Jay and Janice

Saturday November 5, 2011

CrossFit 864


No Saturday morning WOD


Serve the LORD with fear and celebrate his rule with trembling. 
Kiss his son, or he will be angry and your way will lead to your destruction, 
for his wrath can flare up in a moment. Blessed are all who take refuge in him.
-Psalm 2:11-12


The best way to show my gratitude to God is
to accept everything, even my problems, with joy.
— Mother Teresa (1910-1997)


Have a great weekend!


BE STRONG!
Jay and Janice