Thursday September 1, 2011

CrossFit 864


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


Seek the LORD and his strength;seek his presence continually!
-1 Chronicles 16:11


"One dog barks at something, the rest bark at him."
-Chinese Proverb


Reminder - September dues (by Friday September2) Thanks!


Warm-up starts promptly at the scheduled times above. Show up on time so that we can keep the workouts on schedule. The warm-up is important so please take it seriously. This is for your benefit and overall health.


Press 1-1-1-1-1 (Go for a 1RM PR)


then - as a group


AMRAP - 10 minutes:
15 Push press (70% of your 1 RM today)
10 Ball slams 


Abdominal strength
2 x 50 Abmat sit-ups / 50 Flutter kicks 
Alternate 50 of each - 2 rounds.


Train Hard - Train Smart


Check us out at CrossFit 864 on Facebook. Post your workout while you are there.


Monday (September 5) is Labor Day. We are taking a poll to see how many will come to CrossFit if we open for a 9:00a.m. only WOD. We know that many of you will have plans for the day and will take a rest day so we are just just trying to get an idea and want to make it work for you. I will post this question on Facebook. 


Have a great day guys!


BE STRONG!
Jay and Janice

Wednesday August 31, 2011

CrossFit 864

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


“So then you are no longer strangers and aliens, but you are fellow citizens with the saints and members of the household of God,”
-Ephesians 2:19

If you break your neck, if you have nothing to eat, if your house is on fire, then you got a problem.  Everything else is inconvenience.  

-Robert Fulghum

Warm-up (starts at scheduled times listed above) 
5 Burpee penalty for each minute that you are late. 


Today's WOD


4 Rounds of - Max reps in one minute:


Ground to shoulders (95/65)
Back extensions
Weighted step-ups 


Score is total reps on each exercise.


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Tuesday August 30, 2011

CrossFit 864 


"no whining zone"


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


“There is neither Jew nor Greek, there is neither slave nor free, there is no male and female, for you are all one in Christ Jesus.”
-Galatians 3:28


If we did the things we are capable of, we would astound ourselves. 
-Thomas Edison


Warm-up - starts at scheduled time listed above. 
If you are late - Buy in = 5 Burpee penalty for each minute that you are late. 


CrossFit Hero WOD


"Bradley" 


10 rounds for time of:


Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees


Rest 30 seconds


Train Hard - Train Smart


Go extra hard today as we honor a hero!


BE STRONG!
Jay and Janice

Monday August 29, 2011

CrossFit 864


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


“Jesus answered them, "This is the work of God, that you believe in him whom he has sent.”
-John 6:29


You can see God from anywhere if your mind is set to love and obey Him.
-A.W. Tozer


Warm-up starts at scheduled times above and the workout will start 15 minutes later. Please arrive on time so that we can keep workouts on track.


Reminder - Monthly CF864 dues by September 2 (Friday) Thank you!


Strength - Week 3 of the current cycle


"Picking HEAVY stuff up off the floor"


Deadlift 1-1-1-1-1


Work up to a 1RM today - try to hit a PR! Post your last 1RM on the board along with the heaviest load that you can move today. Form is VERY important when we get into max effort work. Make sure that your form is dialed in before hitting the heavy singles. Wear your deadlift shoes today.


then - 


5 Minute Deadlift Challenge


The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
-Arnold Schwarzenegger


Post your WOD on CrossFit 864 Facebook.


http://stronglifts.com/weight-lifting-shoes-squats-deadlifts/


BE STRONG!
Jay and Janice

Sunday August 28, 2011

CROSSFIT 864 - Rest Day

Hope that all of you get a little rest today and get a lot of quality family time together! Get ready to kick off a strong week of CrossFitting and crushing PR's on Monday! We will be hitting those single reps on our strength next week so come to the box fired up and ready to go!


“You keep him in perfect peace whose mind is stayed on you, because he trusts in you.”
-Isaiah 26:3


Once you learn to quit, it becomes a habit.
-Vince Lombardi


Check us out at CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Saturday August 27, 2011

CrossFit Eight. Six. Four


Saturday morning WOD at 0830


“For as in one body we have many members, and the members do not all have the same function, so we, though many, are one body in Christ, and individually members one of another.”
-Romans 12:4-5


Better to remain silent and be thought a fool than to speak out and remove all doubt. 
-Mark Twain


Hope that you have a great weekend! Enjoy your Saturday.


Check us out at CrossFit 864 on Facebook.
http://www.facebook.com/pages/CrossFit864/120616656262


BE STRONG!


Jay and Janice

Friday August 26, 2011

CrossFit 864 


Today's WOD schedule: 4:15p.m./5:15p.m./6:15p.m.


“Great peace have those who love your law; nothing can make them stumble.”
-Psalm 119:165


A man who carries a cat by the tail learns something he can learn in no other way. 
-Mark Twain


Warm-up


Today's WOD


5 Rounds for time:
10 Supine ring pull-ups
Max rep push-ups
Sprint 100 meters (50m mark and back)


Abdominal strength: 
50 Hollow Rocks
50 Flutter Kicks - 4 count


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Thursday August 25, 2011

CrossFit eight.six.four


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


I love the LORD, because he has heard my voice and my pleas for mercy. Because he inclined his ear to me, therefore I will call on him as long as I live.” 
-Psalm 116:1-2


Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken. 
-Frank Herbert


Warm up - starts at scheduled times above and WOD will start 15 minutes later. Out of respect for fellow CrossFitters please be on time. 5 "Burpee Penalty" for each minute that you are late. Add them up and knock em' out in your warm up!


3-2-1-Go!


Strength 


Press - 3-3-3-3-3
Strict, Overhead. Is there any question about the definition of strict? NO dip, knees and hips locked. Go for a 3RM PR! Post your last 3 RM on board along with todays heaviest load. Let's get STRONG(er) guys and girls! Ya'll are doing awesome on the strength work.


For time, complete the following as fast as possible:


"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders


Train Hard - Train Smart


Today is Cristian's last day in the box. We are sad that he will be leaving Clinton soon and we are really going to miss him! After the last WOD today you can join us to eat and hang out with Cristian at Senor Garcia's. If you plan on going please hit us on CrossFit 864 Facebook so that we can try to arrange for a table large enough for all of us. Look forward to seeing all of you!


BE STRONG!


Jay and Janice

Wednesday August 24, 2011

CROSSFIT Eight Six Four


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


“When I thought, "My foot slips," your steadfast love, O LORD, held me up. When the cares of my heart are many, your consolations cheer my soul.”
-Psalm 94:18-19


You just can't beat the person who never gives up. 
-Babe Ruth


Warm-up as a group


WOD 


Prowler Push
Sled Pull
Bear Crawl
Lateral Hop
Ball Slams


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Tuesday August 23, 2011

CrossFit 864 "No Whining Zone"


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


“He who did not spare his own Son but gave him up for us all, how will he not also with him graciously give us all things?”
-Romans 8:32


Courage is grace under pressure. 
-Ernest Hemingway


Warm-up (starts promptly at scheduled times above) WOD will start 15 minutes later. Thanks for arriving on time.


"Gator"


Eight rounds for time of:
185 Pound Front squat, 5 reps
26 Ring Push-ups


U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.


Train Hard - Train Smart


Hard work pays off in the future, laziness pays off now.
-Unknown



Monday was an awesome day in the box with lots of MOJO in the air! If I have to explain why we love this stuff then you wouldn't understand. You either "Love it or Hate it" there is no in between. It is so awesome to see all of you encouraging each other to give all that you can give! Where else do you find a group of athletes that have a desire to motivate others do well and still keep a very competitive spirit alive? Ya'll Rock!


BE STRONG!
Jay and Janice

Monday August 22, 2011

CROSSFIT eight.six.four

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

“By day the LORD commands his steadfast love, and at night his song is with me, a prayer to the God of my life.” 
-Psalm 42:8


Holiness, has become relative in our day, allowing us to lower the bar and pick and choose which commandments we will obey...many Christians have a spiritual longing and desire to really change but they don't know how.
-Chip Ingram


Warm-up starts promptly at scheduled times above and WOD will begin 15 minutes later. Please arrive on time out of respect to fellow CrossFitters so that we can keep all workouts on schedule. If you show up late please hop in the next WOD. Thanks guys!


Go HEAVY Today!

Strength:

Deadlift 3-3-3-3-3

then:


"SQT'


Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard shuttle sprint, 50 yards there and back twice


Go Hard and Fast on this one!

Post heaviest load on deadlift and time on CrossFit 864 Facebook.


This is week 2 of the current strength cycle with DL on Monday and Press on Thursdays. Please try to keep up with your numbers from cycle to cycle on all of the lifts. I know that the majority of you bring your training log/journal to the gym with you and some of you keep track of your lifts and WOD times on your phone and some of you have no idea when asked what did you do on you last 5 rep day (or any other day) as far as that goes. This is for your benefit and helps you track your progress on strength, speed and overall performance. Many of you are making really great strength gains from cycle to cycle and continue to reach new PR's as we hit the 1 RM week - which is next week. Last week started off strong and we saw improvements on squat form as we spent a lot of time Monday doing squat therapy. We will continue to emphasize FORM and Full Range of Motion on ALL movements so PLEASE spend time working on this each day and don't wait until something shows up in a workout and say "I cant do that because......" spend time on mobility drills before and after WODs. Take a few minutes each day and over the course of a few months you will become a much better CrossFitter. Thanks for the hard work that you guys put in at the box each day!



Question of the day: 

OK, what are you shooting for on your heaviest set of 3 today? 

Talk to me - Post comments on CrossFit 864 Facebook.

I hope that all of you had a great weekend and are ready to get a new week kicked off in a CF 864 kind of way! You guys ROCK!

Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. 
-Thomas Jefferson


Which attitude do you have today? It's up to you. Make excuses or make it happen.

BE STRONG!

Jay and Janice

Saturday August 20, 2011

CrossFit Eight Six Four


Today's schedule - 0830 WOD


“Whoever has the Son has life; whoever does not have the Son of God does not have life.”
-1 John 5:12


The cross is the greatest example of humility and devotion in the universe. Jesus put your needs ahead of His own. He considered you more valuable than Himself.
-Chip Ingram


Check us out at CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Friday August 19, 2011

CrossFit Eight Six Four


Today's WOD schedule: 4:15p.m./5:15p.m./6:15p.m.


“For to me to live is Christ, and to die is gain.”
-Philippians 1:21


Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen. 
-Winston Churchill


Warm up starts promptly at scheduled times listed above.


WOD - Complete the following for time:


1 x 400 Meter Farmers Walk (AHAP)


Rx'd = 5 Rounds of:


5 C2B Pull-ups 
(Guys - chest to bar) 
(Girls - unassisted and chin over bar)
10 Kettlebell swings (2 Pood - 32kg./1 Pood - 16kg.)
5 Burpee Box jumps (24/20)


1 x 200 Meter Overhead plate carry (45/25)


Train Hard - Train Smart


Look forward to seeing you in the box Friday afternoon!


BE STRONG!
Jay and Janice

Thursday August 18, 2011

CrossFit 864 


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


"Let the one who boasts, boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.
-2 Corinthians 10:17-18


Remember that you are not called to produce successful, upwardly mobile, highly educated, athletically talented machines...Giving your children great opportunities is good; it is not, however, the goal of parenting. Christlikeness is. Above all, seek to raise children who look and act a lot like Jesus.
-Chip Ingram


Warm-up starts at scheduled times listed above. Out of respect to your fellow CrossFitters please be on time so that you can get in the WOD when it kicks off and everyone that has warmed up doesn't have to wait on you. Thanks guys!


Today's WOD


Press 5-5-5-5-5


When you see the movement listed as press it is always overhead and it is always strict. If it's different it will be indicated as push press, jerk, etc. 
Strict press means that knees and hips are locked throughout the entire movement. Some of you bend your knees and get a little dip which is poor form for this exercise and indicates that you are not strong enough to move the amount of weight that is on the bar utilizing only upper body strength. If this is the case then you should reduce the weight or complete as many quality reps as possible and then make another attempt at completing quality reps until all reps are completed. Come in today ready to do hard work! It has been a great week in the box this week - thanks for all of your hard work! You guys are awesome.


For time, complete 4 Rounds of:


20 Push press (95/65)
400 Meter run


Beast in the box = 135 push press and 20 pound vest


Train Hard - Train Smart


Post your 5 rep load and metcon time on CrossFit 864 Facebook


The great use of life is to spend it for something that will outlast it. 
-William James


Hope that your week is going well. 


BE STRONG!
Jay and Janice

Wednesday August 17, 2011

CrossFit 864


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


“Since we have these promises, beloved, let us cleanse ourselves from every defilement of body and spirit, bringing holiness to completion in the fear of God.”
-2 Corinthians 7:1


Nothing will enter your life that God does not either decree or allow. And nothing will ever enter your life that, if you are willing to trust in him, he cannot work out for your good.
-Chip Ingram


Warm-up


WOD - EMOM 12 minutes


5 Ball slams (30-40/25-30)
5 SDHP (115/75)


Abdominal strength
Complete as many sit-ups as possible in 2 minutes


Check us out at CrossFit 864 on Facebook


Have a great day!


BE STRONG!
Jay and Janice

Tuesday August 16, 2011

CrossFit 864


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


“For if we live, we live to the Lord, and if we die, we die to the Lord. So then, whether we live or whether we die, we are the Lord’s.”
-Romans 14:8


Christians are like teabags, you don't know what they're really like until you put them in hot water.
-Chip Ingram


Warm-up (posted on whiteboard)


Today's WOD


21-15-9 Reps of:
Floor Press - Bodyweight on bar
Pull-ups


Movement Standards for RX'd


Floor Press - Legs fully extended and butt must stay on the floor during the press. If your butt comes off the floor you are using hip strength and not upper body strength to move the bar up - this is poor form and we are not testing hip strength today. Elbows must come in contact with the floor on each rep. 


Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up (this is a half rep.) Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or kipping is acceptable for this workout, your choice.


FORM/FROM - Good Form and Full Range of Motion


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Monday August 15, 2011

CrossFit 864


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


"And to the angel of the church in Laodicea write: 'The words of the Amen, the faithful and true witness, the beginning of God’s creation. 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 3:14,20


Give thanks for what you are now, and keep fighting for what you want to be tomorrow. 
-Fernanda Miramontes-Landeros


Warm-up as a group. The workout will start 15 minutes after the warm-up begins (see schedule) All WOD's will start on time so that everything will move along in a timely manner. 5 Burpee penalty for each minute that you are late.


This week at CF864 is going to focus on squats. After last week it is obvious that we have a real need for some squat therapy and back to basics on the fundamentals of the squat. Recently there have been a lot of movements that don't even resemble a squat - they look more like a hybrid good morning or something with a bend at the hips but not at the knees. It's time to go back to squatting to a medicine ball and doing squat therapy against the wall to help us correct some of the form issues. If you don't like squats or you don't like being coached in proper form then you might not enjoy this week in the box. If you are open minded and coachable then it might be a good week to for you to build a squat that is safer and more efficient. If you have been CrossFitting for any amount of time at all then you have have heard "form and full range of motion" many times. Never become satisfied with poor form. Spend time on your mobility and range of motion drills.


Today's WOD 


Deadlifts 5-5-5-5-5


Go for a 5 RM DL PR today


Day #1 of Squat Therapy


15 Wall squats
10 Minute Squat Test (see video on CrossFit 864 Facebook)
50 K2E (Knees to Elbows)
50 Air squats to Medicine Ball (touch butt on med ball)
50 Weighted Sit-ups (holding plate,dbell,etc) AHAP


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Friday August 12, 2011

CROSSFIT Eight Six Four


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


Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?
-2 Corinthians 6:14


Aim at heaven and you will get earth thrown in. Aim at earth and you get neither. 
-C.S. Lewis


Post Cindy - Guys we have some work to do on form and range of motion. It has got to be about more than how many reps you can crank out and it should always be about quality of the work being done. You would be better off with one quality round vs. 20 sloppy rounds. Lets work to get better and not settle for less.


Pull-ups - if you cant get your chin over the bar you need to use a band or do jumping pull-ups off the box. Extend those elbows at the bottom - don't keep them half bent, this = half rep.


Push ups - whole body should rise together which means that your hips and legs shouldn't sag or come up after your chest. Take the time to watch the video (K Star Mobility WOD) on CF push-ups. The video is posted on CF 864 Facebook.


Squat - some serious need for squat therapy if you are not getting at least down to parallel. We are going back to squatting to a med ball in future squat workouts. Hips should be fully opened at the top of the squat. Spend some time working on hip flexibility.


Today's CF 864 WOD


5K Run - From gym, Rain or Shine 


See you Friday afternoon!


BE STRONG!
Jay and Janice