Saturday September 8, 2012

CROSSFIT864 Strength and Conditioning 

Saturday morning WOD kicks off at 0830

If a bird sees a trap being set, it knows to stay away. But these people set an ambush for themselves; they are trying to get themselves killed. Such is the fate of all who are greedy for money;   it robs them of life.
-Proverbs 1:17-19

Have a great weekend!

BE STRONG!
Jay and Janice

Friday September 7, 2012

CrossFit864

“Jesus replied, “All who love me will do what I say. My Father will love them, and we will come and make our home with each of them.”
-John 14:23

"Not to forgive is to be imprisoned by the past, by old grievances that do not permit life to proceed with new business. Not to forgive is to yield oneself to another's control...to be locked into a sequence of act and response, of outrage and revenge, tit for tat, escalating always. The present is endlessly overwhelmed and devoured by the past. Forgiveness frees the forgiver. It extracts the forgiver from someone else's nightmare."

Carol Luebering

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

Reminder - September Dues (No later than September 1)

Thank you!

Part 1 - Posted on whiteboard

Part 2 - Complete 7 Rounds - AFAP:

Rx'd =

3 HSPU (Handstand Push-ups)

5 Strict Pull-ups (dead hang, no kip)

7 Box Jumps (28/24)

100 Meter Sprint (50 and back) 

Go Hard on the sprint

Full ROM on HSPU - head to floor, full lockout at top.

Post your initials on the board under Rx'd or Scaled before the WOD starts.

Train Hard. Train Heavy. Train Fast. Train Smart

BE STRONG!

Jay and Janice

Thursday September 6, 2012

CrossFit864 Strength and Conditioning

If you think you are standing strong, be careful not to fall. The temptations in your life are no different from what others experience. And God is faithful. He will not allow the temptation to be more than you can stand. When you are tempted, he will show you a way out so that you can endure.
-1 Corinthians 10:12-13

All men are tempted. There is no man that lives that can't be broken down, provided it is the right temptation, put in the right spot.
-Henry Ward Beecher

Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Better three hours too soon than a minute too late."
-William Shakespeare 

Reminder - September Dues (No later than September 1)
Thank you!

Part 1 - Posted on whiteboard (This is part of today's WOD - Not optional if you are planning on doing part 2 and 3)

Part 2 - Strength / Floor Press - work up to a 1RM

Floor Press - Movement Standards for (Rx'd) anything else is scaled.
1. Butt must stay on the floor during the entire rep (we are testing upper body strength today - not hip thrust strength)
2. Legs fully extended during the lift. 
3. Elbows must touch the floor (don't do a half rep)

Part 3 - Conditioning / Complete the following AFAP:
Rx'd=
Run 800 Meters
20 Back Squats (body weight on bar)
20 Ring Dips
20 Back Squats (body weight on bar)
Run 800 Meters

Squats - Rx'd = Unbroken
Depth should be below parallel. Why stop above parallel?   

Train Hard. Train Heavy. Train Smart

How's your progress? Are you reaching your goals? Have you set any?
Are you still hoping that you can get there on just your training in the gym? 
Remember 70% Kitchen 30% Gym!
Your body records everything you eat - no matter what you write down in your food log.

Show up strong today and be ready to hit another PR! The benefits of strength training are too long to list. Push it hard on the strength days.

Have a great day!

BE STRONG!
Jay and Janice

Wednesday September 5, 2012

CrossFit864

But I say to you that everyone who is angry with his brother will be liable to judgment; whoever insults his brother will be liable to the council; and whoever says, ‘You fool!’ will be liable to the hell of fire. So if you are offering your gift at the altar and there remember that your brother has something against you, leave your gift there before the altar and go. First be reconciled to your brother, and then come and offer your gift.
-Matthew 5:22-24

"In a way, forgiving is only for the brave. It is for those people who are willing to confront their pain, accept themselves as permanently changed, and make difficult choices. Countless individuals are satisfied to go on resenting and hating people who wrong them. They stew in their own inner poisons and even contaminate those around them. Forgivers, on the other hand, are not content to be stuck in a quagmire. They reject the possibility that the rest of their lives will be determined by the unjust and injurious acts of another person."

Gordon Dalbey

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

Reminder - September Dues (No later than September 1)
Thank you!

Today's Workout - Starts promptly at times posted above.

Part 1 - Details posted on whiteboard

Part 2 - Tabata 8 x 20/10

1-Mountain Climbers
2-Ball Slams
3-Step-ups (holding slam ball at chest level)
4-SDHP with Kbell 

Post WOD - Stretch/Mobility. Hydrate/Refuel (EAT!)

BE STRONG!
Jay and Janice

Tuesday September 4, 2012

CrossFit864

“This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is good for you and leads you along the paths you should follow.”
-Isaiah 48:17

"The problem with revenge is that it never gets what it wants; it never evens the score. Fairness never comes. The chain reaction set off by every act of vengeance always takes its unhindered course. It ties both the injured and the injurer to an escalator of pain...Why do family feuds go on and on?...the reason is simple: no two people, no two families, ever weigh pain on the same scale."
-Lewis B. Smedes

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

Better three hours too soon than a minute too late.
-William Shakespeare

Reminder - September Dues
No later than September 1 - Thank You!

Part 1 - Starts promptly at the times above.

Part 2 - Strength / Deadlift - 1RM (Max Effort Single)

Part 3 - Conditioning 
5 Minutes of Strategic Deadlift (NO bouncing)
-Rest 3 Minutes
5 Minutes - AMRAP of the following:
3 Burpees (with lateral hop over parallette)-AFAP
3 T2B

Goal = Go Fast and Hard on the burpees and T2B and try to go unbroken for 5 minutes.

FORM! You have heard us say before that we would rather have one quality rep than 5 sloppy, half reps! Limited in your range of motion? How much time are you spending to make it better? 

Set a new deadlift PR today!

Check us out at CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Monday September 3, 2012

CrossFit864

O Lord, your unfailing love fills the earth; teach me your decrees.
-Psalm 119:64

We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.
-Jesse Owens

Labor Day - 10:00a.m. WOD 

Reminder - September Dues (No later than September 1)
Thank you!

Strength Cycle (week 3) 
Deadlift Singles (1 Rep Max Effort) on Tuesday
Floor Press (1 Rep Max Effort) on Thursday

Looking for some big PR's on Tuesday and Thursday. 

Labor Day is an American Federal Holiday observed on the first Monday in September (September 3 in 2012) that celebrates the economic and social contributions of workers.

Labor Day pays tribute to the contributions and achievements of American workers. It also symbolizes the end of summer for many Americans, and is celebrated with parties, parades and athletic events.

In 1882, Matthew Maguire, a machinist, first proposed the holiday while serving as secretary of the CLU (Central Labor Union) of New York. Others argue that it was first proposed by Peter J. McGuire of the American Federation of Labor in May 1882, after witnessing the annual labor festival held in Toronto, Canada.

Oregon was the first state to make it a holiday in 1887. By the time it became a federal holiday in 1894, thirty states officially celebrated Labor Day.

Have a great day!

BE STRONG!
Jay and Janice

Saturday September 1, 2012

CrossFit864

“Come, let us worship and bow down. Let us kneel before the LORD our maker, for he is our God. We are the people he watches over, the flock under his care. If only you would listen to his voice today!”
-Psalm 95:6-7

“To be wronged is nothing, unless you continue to remember it.” 
-Confucius

Reminder - September Dues (By September 1)
Thank You!

Saturday morning WOD at 0830

Yoga at 0930 

Monday Labor Day - 10:00a.m. (only WOD)

How's your nutrition looking this week?
Remember....YOU CAN’T OUT TRAIN A BAD DIET!

Hope to see you Saturday morning!
Get your Saturday kicked off at CF864

BE STRONG!
Jay and Janice