Saturday May 2, 2009

We will be posting the workout for Saturday May 2, 2009 sometime on Friday May 1, 2009!



It will be at PC @ 9 am this week. Please plan on coming out!



Have a great Friday.



Thanks you all for pushing it really hard this week!

WOD for Thursday 4-30-09

"More Murph"

We have scaled the workout and will sub kettlebell swings for pullups. This is a great workout and we will honor Lt. Murphy by doing this workout in full once we are in our facility but for now it will look like this:

Warm up

3, 2, 1 ...Go!

Give this your best in honor of Lt. Murph!

800 Meter Run

50 Kettlebell Swings

100 Pushups

150 Squats

800 Meter Run

The workout can be partitioned - we will take care of that for you on Thursday. Dont forget to bring a bottle of water to keep you hydrated during this workout. Keep your focus on the nutritional aspect of your overall health. Training hard is very important but you have to remember to fuel the machine! We will work with you on healthy nutritional guidelines. Remember - real fitness is earned.

CrossFit "NO FRILLS - JUST RESULTS"

More details on this Hero Workout on Wednesdays WOD

"A pessimist sees difficulty in every opportunity; an optimist sees the opportunity in every difficulty." — Winston Churchill

See you Thursday!

WOD for Wednesday 4-29-09

Hero Workout - Murph Scaled

In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

We have scaled the workout and will sub kettlebell swings for pullups. This is a great workout and we will honor Lt. Murphy by doing this workout in full once we are in our facility but for now it will look like this:

Warm up
Pullup work
3, 2, 1 ...Go!

800 meter run
50 kettlebell swings
75 pushups
125 squats
800 meter run

The workout can be partitioned as follows:
800 meter run
5 rounds of -
10 kettlebell swings
15 pushups
25 squats
800 meter run

Give this workout everything that you have to honor a great American!

We are built to conquer environment, solve problems, achieve goals, and we find no real satisfaction or happiness in life without obstacles to conquer and goals to achieve.
Maxwell Maltz

See you Wednesday morning!

Tuesday April 21, 2009

To all of you that did the Lunge / Push Press WOD - Great job! A lot of you pushed through it with legs that were still "SORE" from Saturdays group workout at PC. That's what makes CrossFitters different! You do it because you want it...Keep pushing, the results are showing. A quick update on CrossFit 864 - we are really excited about the possibility of being in the gym (box) as soon as next week. We have a few things that still have to be taken care of and most of it's out of our control at this point - we are waiting patiently and we appreciate your patience!

"No Frills - Just Results"

Look forward to seeing you for the next workout.

How long should you try? Until.
Jim Rohn

Workout Monday April 27 @ 9 AM & 5:30 PM

WOD- Monday April 27, 2009 9am and 5:30pm
35 walking lunges
5 push press
30 walking lunges
10 push press
25 walking lunges
15 push press
20 walking lunges
20 push press
15 walking lunges
25 push press
10 walking lunges
30 push press
5 walking lunges
35 push press

new people or 2 -3 timers we scale the workout down for you.

Thank you all who got to come out Saturday at PC it was a great crowd. You all did wonderful. Looking forward to a great week.

April 25, 2009 @ PC 10am

Saturday morning WOD will be after the 5k run (run starts at 9:00am) The workout will be held at PC (Intramural Field / Walking Track) beginning at 10:00am. No Frills - Just Results!

3, 2, 1 Go!
Workout - For Time:
100 meter sprint - to starting point
Walking Lunges - 100 feet
Burpee/ Broad Jumps - 100 feet
Bear Crawl - 100 feet
Sprint - 100 feet with 5 Box Jumps in middle
15 Squats
Repeat
After your last round - sprint back to the start line

1-2 Rounds - Beginner / Intermediate
4 Rounds - Advanced


Newcomers / or 2nd time
Jog/walk around the jogging track
10 push ups
10 sit ups
10 squats

Dont forget to bring a bottle of water to keep you hydrated during the workout!

Join us for a morning of fun and "real fitness"

I have nothing to offer but blood, toil, tears and sweat.
Winston Churchill

This is all that was left of the afternoon crew!

The Thursday afternoon group pushed through one of the toughest workout so far and not one single person quit or complained. Now that is motivating! After (4) 4 minute rounds (16 total minutes) of 4 exercises working at maximum capacity nobody asked the question "when are were going to do cardio" ....Great work guys and girls! And to everyone that joined us for the first time we want to welcome you. Remember the group workout this Saturday will be at PC after the 5k run and then you can join us at Wilsons Curb Market on Saturday from 12 - 2pm.

They can because they think they can.
Virgil

Remember - Real Fitness is Earned

Workout for April 23, 2009 at 5:30pm

WOD for 4-23-09

4 Rounds of the following exercises:
Sumo Dead Lift High Pulls
Thrusters
Push ups
Jump rope
1 minute of each of the above exercises for max reps equals one round (each round will last a total of 4 minutes) then rest 1 minute between each round and start the 4 exercise cycle again until 4 rounds are completed.

We have planned a group workout for Saturday, April 25 @ 10am at PC in the circle by the walking track. This will be after the 5k Heart Association Run - I know that some of you are running to support this good cause. If you are able to run I'm sure this will be a good run and a chance to show that you CrossFitters can RUN, lift, jump, or any face any other challenge that is in front of you. But save some energy for the workout, it will be a good one! I hope you all can join us. Let us know who will be there.

Also on Saturday afternoon we are going to have a promotion with WPCC Radio from 12-2pm at Wilson's Curb Market parking lot on Main Street (Listen to WPCC for special offers from Paul and Beth - Wilson's Curb Market) Please come out if you can. We will do a few exercises to show folks that stop by. This will be directly across from where CrossFit 864 (Yea!) will be located.

The Wednesday morning group today did an awesome job of pushing through 20 minutes of hard work including a couple of new exercises. Not a single one of them quit before the 20 minutes was up! Great job ladies! And what a beautiful morning to be outside enjoying the spring air and "getting fit" ....

I'm proof that great things can happen to ordinary people if they work hard and never give up. Orel Herhiser

Group Workout for April 22, 2009

WOD - for Wednesday, April 22, 2009 at 9:00a.m.

Dynamic Range of Motion Warmup

3, 2, 1 Go!

"Crazy 8's"

8 Front Squats - holding kettlebell or dumbbell

8 Push Press (overhead) - same weight as squat

8 kettlebell swings

"as many rounds as possible in 20 minutes"

400 meter farmers walk after 20 minute workout

We are looking forward to another great group workout and the motivation that you bring each time. It is also a great opportunity to enjoy being outside getting the day started off strong! Push as hard as you can through each round!

Perseverance is not a long race; it is many short races one after another. Walter Elliott

Happy Anniversary Jay!

Another great day of group training!

Great job to all of you that did today's workout. It is motivating to see you pushing and going way beyond where you thought you could go! You all are doing so well. We would like to welcome the new people we had this morning and this afternoon. Keep up the hard work and it will not take you very long to see why CrossFit offers "No Frills - Just Results" You will never find mirrors, shiny fancy equipment or TV's to watch while you workout! But you will find the meaning of true fitness. We will post Wednesdays 9am workout on Tuesday afternoon. See you Wednesday @ 9am or Thursday @ 5:30pm. Have a great Tuesday! Get plenty of rest, drink lots of water and remember that your nutrition plays a big part in your overall fitness level - we are focused on every aspect of your health.

To climb steep hills requires a slow pace at first.

Shakespeare

Group Workout for April 20, 2009

Monday, April 20, 2009 at 9:00am and 5:30pm email: willy94@aol.com if you have any questions.

WOD - Workout of the Day:
3, 2, 1 Go!

Warmup - Range of motion exercises

Run 400 meters
50 Flutter Kicks
Run 400 meters
40 Situps
Run 400 meters
30 Goodmornings with pvc
Run 400 meters
20 Jumping Jacks (military count)

Note:
This workout will be completed with NO rest between rounds. Run the 400 meters as fast as you can. If you have not been running and have to jog/walk remember to set your pace and do the best that you can. Your endurance will increase as you continue to work hard.

Wear your running shoes and dont forget to bring a bottle of water to help keep you hydrated during your workout.
Sub for running if you are unable to run - 50 Sumo Deadlift Highpulls

The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack in will.
Vince Lombardi

I hope that all of you had a great weekend and were able to spend a lot of time with your family, got to go to church on Sunday and got plenty of rest for the new week ahead of you. We are excited about seeing all of you this week and watching you do things that you thought you couldnt do.

Workout for 4/18/09 @ 9am

Tabata Something Else

During each round you will work for 20 seconds and rest for 10 seconds for a total of 8 rounds consisiting of the following exercises:

• Push Ups

• Sit Ups

• Squats

• Box Jumps

This is a great workout and a good way to start a Saturday morning! Can't wait to see you here.

Don't forget to bring a bottle of water to keep you hydrated!

Directions to our house: 203 Preakness Patti
From SC-72 turn on Teakwood at Clinton Elementary School then left on Derby at the end of Derby you will go left onto Preakness Patti - we are the 5th house on right.

Group Training Schedule for April, 2009

Group Training Schedule as follows:

Monday and Wednesday at 9:00a.m.

Monday and Thursday at 5:30p.m.

Saturday morning workouts - we will have a group workout this week - April 18 at 9:00a.m. Check the blog to see if we are planning one for the following Saturday. We will email everyone during the week with an update on this.

Great workout on 4/16/09

I am sorry that I missed the CrossFit workout tonight - I was coaching Willis' soccer team. I heard that all of you did a great job and I missed being able to cheer you on! Jay, Jay and Mike said that you guys did awesome and it was so cool to see all of you in the grass, driveway or wherever doing burpees, thrusters and running as hard as you could. I am so impressed with the team effort and watching each of you encourage everyone around you to do the best that they can - even when they want to quit. That's what the CrossFit community is all about. For those of you that were asking - We will do a workout this Saturday morning (4/18 @ 9am.) I will post the workout tomorrow (Friday night) just let me know who plans to come so that we can have everything ready to go when you get here. Thanks for your understanding during this time that we are waiting to get in our facility.....It's going to be awesome! NO Frills - Just Results! That's what you want isn't it?

Have a great day! Janice

I am really excited for all of you that have started CrossFit with us. Keep up the great workouts. Below is the workout for Thursday April 16, 2009 @ 5:30pm. Look forward to seeing all of you!

Pups

15-12-9 reps of:
pvc thrusters or 5-10 pound thrusters
burpees
200 meter run between rounds

Porch Hounds
21-15-9 reps of:
15-45 pound thrusters
burpees
400 meter run between rounds

If you can't run:
Sub for 400 meter run - 100 jump rope

3-2-1 go!!!

The greatest results in life are usually attained by simple means and the exercise of ordinary qualities. These may for the most part be summed up in these two - common sense and perseverance.
Owen Feltham

Diet Tip for Today:
Be observant of the sugar content in the food that you eat today - Read the nutritional information on the label or research the amount of sugar in food that you are not sure about. Reducing the amount of sugar that you consume will get you started on the road to a healthy eating.

workout for April 13,2009

Barbara
(Beginners)
10 pull ups
15 push ups
20 sit ups
25 squats
4 rounds

Intermed
15 pull ups
20 push ups
25 sit ups
35 squats
4 rounds

Advanced
20 pull ups
30 push ups
40 sit ups
50 squats
5 rounds

See you all at 530pm. Arrive ar 520 to warm up if you can.

This is the wod for wednesday @ 9am too. Thanks Janice

Workout for Thursday 4/8 group workout

We are starting @ 5:15pm. Please arrive and start warming up.
We are doing
21-15-9
Kettlebell swings
jumping pull ups
Hope to see you Thursday night @ 5:15pm.

workout

WOD.
400 meter run
12 back ext
400 meter run
10 back ext
400 meter run
8 back ext
400 meter run
6 back ext
400 meter run
4 back ext
400 meter run
2 back ext

WOD Sunday 4/5/2009

Wod - 4 rounds
1 minute jump box
1 minute ab mat sit ups
1 minute squats

Workout for today. Many rounds as you can in 20 minutes, 10 push press on each arm, 25 walking lunges (25 steps) and 10 push ups.