Friday January 29, 2016

CF864 Strength and Conditioning

“He has shown you, O mortal, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”

- Micah 6:8

A positive attitude may not solve all your problems, but it will annoy enough people to make it worth the effort. 

- Herm Albright, 1876-1944

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m. 

ALL WODs / Buy In - start together as a group.

Reminder - February Dues (NLT Monday Feb. 1, 2016)

$25 Late Fee after Monday Feb. 1, 2016 

Thank you for your consideration! We appreciate you.

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

b.) Buy In - As a group

c.) WOD – For Time:

21-15-9

Deadlift

Burpee

RX DL Load = Body weight

NO Bounce on DL

NO Dropping bar from lockout / top of DL

30% Gym. 70% Kitchen. 100% Willpower.

RX Movement Standards - Full ROM

RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!

Make every rep count. You are not RX'd unless every rep meets the standards.

The movement standards will always be covered before the WOD starts.

Scale/modify based on your strength/fitness level. 

d.) Cash Out - Finish Strong!    

Upcoming CF864 News/Events/Updates: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up. Awesome to see you guys getting signed up for the 2016 Open!

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

"For NOTHING will be impossible with God.”

-Luke 1:37

Support Your Community! 

Have a great weekend! 

NEVER GIVE UP!

Jay and Janice

Thursday January 28, 2016

CF864 STRENGTH and CONDITIONING

"But of the tree of the knowledge of good and evil you shall not eat, for in the day that you eat of it you shall surely die."
-Genesis 2:17

"Little by Little, one travels far."
-J.R.R. Tolkien

Today's WOD's - start at: 

5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

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

b.) Buy In - Start together as a group.

c.) WOD - AMRAP 20

2 PC (135/95)

4 Pull-ups 

6 OH Weighted Step-ups (45/25 plate - 24/20 box)

d.) Cash Out - Finish Strong

FORM, FORM, FORM!

RX Movement Standards - Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 News/Events/Updates: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

"For NOTHING will be impossible with God.”

-Luke 1:37

Willpower! 

Support your community! Help make it a better place.

NO WHINING ZONE...

Make it a great day! 

NEVER GIVE UP!

Jay and Janice

Wednesday January 27, 2016

CROSSFIT864 Strength and Conditioning

“Beware of practicing your righteousness before other people in order to be seen by them, for then you will have no reward from your Father who is in heaven.

-Matthew 6:1

Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar and fat.

-Alex Levine 

Today's WOD's - start at:

5:15a.m./8:00a.m.

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD: 20-15-10-5

Supine Ring Rows

Back/Hip Extensions 

20 Second L-Hold

Bear Crawl - 1 length of gym

25 Flutter Kicks at end of bear crawl

Make Excuses or Make Yourself Stronger

d.) Cash Out - Finish Strong!  

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

RX Movement Standards - Full ROM

Skill Work / Goat Work - Conquering your weakness! 

Upcoming CF864 News/Events/Updates:

Rules of 2016 CF864 Paleo /Whole 30 Challenge

Starts January 25 - February 25

Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals - everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.

"For NOTHING will be impossible with God.”

-Luke 1:37

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

NEVER GIVE UP!

Jay and Janice

Tuesday January 26, 2016

CrossFit864 Strength and Conditioning

“For the grace of God has appeared, bringing salvation for all people, training us to renounce ungodliness and worldly passions, and to live self-controlled, upright, and godly lives in the present age,”
-Titus 2:11-12

You don’t have a soul. You are a Soul. You have a body.
-C S Lewis

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - Alternating Tabata (8x20/10)

Tabata A
1.) Plank Hold on Elbows
2.) DUs (scale to fast singles)

Tabata B
1.) Lateral Hops (move AFAP)
2.) K2E

"If there is no struggle, there is no progress."
-Frederick Douglas

d.) Cash Out - Finish Strong!  

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

RX Movement Standards - Full ROM

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

Upcoming CF864 News/Events/Updates: 

Rules of 2016 CF864 Paleo /Whole 30 Challenge

Starts January 25 - February 25

Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals - everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 25 Days into the new year...how are you doing with those goals? What's holding you back? How can we help? Jump in the challenge...it's a great way to have accountability.

"For NOTHING will be impossible with God.”

-Luke 1:37

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday Feb. 8 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

NEVER GIVE UP!
Jay and Janice

Monday January 25, 2016

CF864 STRENGTH and CONDITIONING

Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.
-Revelation 3:20

"Not all who wander are lost."
-J.R.R. Tolkien

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 
 
ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Goat/Mobility - Conquering your weakness!

b.) Buy In - Starts as a group

c.) WOD “Chris Kyle”

3 RFT:
40 KB Swings – 24kg/16kg
40 Box Jumps 24/20
40 Thrusters 65/45
40 Elevated Push-ups (feet on 24/20 box)

Chris Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.

Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.

Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”


Form! Scale/modify based on your strength/fitness level. 

d.) Cash Out - Finish Strong

Train Hard – Train Smart 

“Just remember, somewhere, a little Chinese girl is warming up with your max.”
-Jim Conroy, Olympic Weightlifting Coach

FORM, FORM, FORM!

RX Movement Standards - Full ROM


Post WOD – Stretch. Mobility. Skill Work. Refuel (EAT!)

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Upcoming CF864 News/Events/Updates:

Rules of 2016 CF864 Paleo /Whole 30 Challenge

Starts January 25 - February 25

Everyone must weigh in / waist line measurements. We will weigh in and get measurements between Monday-Wednesday this week. This will allow all of you time to get weighed in.

You must keep a nutrition log documenting all of your meals - everything that you eat. We will give points for how many WODs each week you come to. Only get counted 1x per day.

We will have a guy and a girl winner. Prize will be determined. If you guys want a cash prize for the winner then everyone will need to put $5. Give me your thoughts / feedback on the prize $.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 25 Days into the new year...how are you doing with those goals? What's holding you back? How can we help? Jump in the challenge...it's a great way to have accountability.

"For NOTHING will be impossible with God.”

-Luke 1:37

3.2.1 Go

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

Welcome to Monday. New week. New opportunities. 

Be Awesome! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

Friday January 22, 2016

CF864 STRENGTH and CONDITIONING

The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.
-John 10:10

"God can't give us peace and happiness apart from Himself because there is no such thing."
-C.S. Lewis

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

ALL WODs / Buy In - start together as a group.

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

b.) Buy In - As a group

c.) WOD – For Time:

EMOM - 5 Front Squats (135/95)
Spend the remainder of the minute doing Burpee/Box Jumps until you hit 50 Burpee/Box Jumps - 24/20.

then - Clock still running

Complete 50 reps of one of the following movements - your choice:

50 HSPU (Full ROM)
50 Pull-ups (any style - Full ROM)
50 Dips (ring or bar - Full ROM)

Time stops after all 50 reps are completed

RX Movement Standards - Full ROM

RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the standards.
The movement standards will always be covered before the WOD starts.

Scale/modify based on your strength/fitness level. 

d.) Cash Out - Finish Strong!    

Upcoming CF864 News/Events/Updates: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

"For NOTHING will be impossible with God.”

-Luke 1:37

Support Your Community! 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Thursday January 21, 2016

CF864 STRENGTH and CONDITIONING

A glad heart makes a cheerful face, but by sorrow of heart the spirit is crushed.

-Proverbs 15:13

“Children have one kind of silliness, as you know, and grown-ups have another kind.”

C.S. Lewis

Today's WOD's - start at: 

5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

3 Week Strength Cycle:

(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Deadlift - Monday

Floor Press - Thursday

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

b.) Buy In - Start together as a group.

c.) Strength - Floor Press (work up to a heavy single)

d.) Conditioning: For Time 

30 Strict HR Push-ups

Grace - 30 C/J (135/95)

30 Strict T2B

RX Movement Standards - Full ROM

FORM, FORM, FORM!

Scale/modify based on your strength/fitness level.

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 News/Events/Updates: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 20 Days into the new year...how are you doing with those goals? What's holding you back? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Willpower! 

Support your community! Help make it a better place.

NO WHINING ZONE...

Make it a great day! 

NEVER GIVE UP!

Jay and Janice