Tuesday November 1, 2011

CrossFit 864


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


“Be alert and of sober mind. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that the family of believers throughout the world is undergoing the same kind of sufferings.”
-1 Peter 5:8-9


There is a road from the eye to heart that does not go through the intellect.
-G.K. Chesterton


You say, 'If I had a little more, I should be very satisfied.' You make a mistake. If you are not content with what you have, you would not be satisfied if it were doubled. 
-Charles Haddon Spurgeon


Warm up - Include skill work. Include a weakness in your warm up today. 


Reminder - November Dues (November 2) Thanks!


Today's WOD


AMRAP - 7 Minutes
5 Deadlifts (225/135)
50 Meter Sprint (recover = walk back to bar)
Go Hard!


2 Minute Rest


AMRAP - 8 Minutes
10 Deadlifts (135/95)
5 Ball Slams 


Abdominal Strength: 
200 Sit-ups (anchored or unanchored - your choice)


Train Hard - Train Smart


Post your WOD on CrossFit 864 Facebook.


How's your nutrition looking so far this week? 
Trash in = Trashy WODs, Trashy Performance and Trashy Recovery. Your choice. 

BE STRONG!
Jay and Janice

Monday October 31, 2011

CrossFit 864 

"Are you in this week?"


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


“For it is by grace you have been saved, through faith—and this is not from yourselves, it is the gift of God— not by works, so that no one can boast.”
-Ephesians 2:8-9


"Pride is concerned with who is right. Humility is concerned with what is right."
-Ezra Taft Benson


Which matters most? Who is right? What is right?


Reminder - November dues (by Wednesday, November 2) Thanks!


Warm up - starts promptly at scheduled times above.


Today's WOD "FGB" 864 Style



In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 


3 Rounds - The stations are:

1. Wall-ball: M (18-20) 10' - W (12-14) 8' 
2. Sumo deadlift high-pull: 75 pounds / 45 pounds 
3. Box Jump: 20" box 
4. Push-press: 75 pounds / 45 pounds
5. Burpees

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep. Score is total reps for 3 rounds.


If you use 45 pounds on push press or SDHP - please do not drop the empty bar on the floor. Most bars will take a lot of abuse but dropping an empty bar is one of the fastest way to cause it to bend/warp. Thanks for your consideration.


Train hard - Train Smart

"Happy Halloween" 


Wear your costume to today's WOD. Throw in a trick or treat and you might even get some candy! Sugar free? Probably not! 


Paleo Recipe


http://www.health-bent.com/treats/paleo-gingersnaps


Looking forward to a great week with our CF864 Crew!


Check us out at CrossFit 864 on Facebook 


BE STRONG!
Jay and Janice

Saturday and Sunday October 29-30, 2011

CrossFit 864


What do you consider a sacrifice?


Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.”
-Romans 12:1


The Christian faith is meant to be lived moment by moment. It isn't some broad, general outline-it's a long walk with a real Person. Details count: passing thoughts, small sacrifices, a few encouraging words, little acts of kindness, brief victories over nagging sins.
-Joni Eareckson Tada


Do you give more than you take? 


Have a great weekend! We appreciate all of you and look forward to kicking off an awesome new week of CF 864 WOD's! Thanks!


Proud of those of you that really pushed it hard last week! Lot of PR's! Getting stronger one WOD at a time. Show up, hit it hard and you will see results. 
Keyword = show up.


Next week is a off week on the strength cycle. We will start a new strength cycle the following week with Squats on Monday and Floor Press on Thursdays.


Check us out at CrossFit 864 on Facebook.


BE STRONG!
Jay and Janice

Friday October 28, 2011

CrossFit 864


Lets Do This!


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


“For the word of God is alive and active. Sharper than any double-edged sword, it penetrates even to dividing soul and spirit, joints and marrow; it judges the thoughts and attitudes of the heart.”
-Hebrews 4:12


"Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself."
-William Faulkner


Warm up


WOD


"Tabata 864 Style" 20 On 10 Off


Alternate between the following exercises


Tabata #1


1 - Kettlebell Swings (24kg / 16kg)
2 - Sit-ups


Tabata #2


1 - Squats
2 - Box Jumps (24/20)


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Thursday October 27, 2011

CrossFit 864


Nobody said it was Easy.


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

This is the message we heard from Jesus and now declare to you: God is light, and there is no darkness in him at all.So we are lying if we say we have fellowship with God but go on living in spiritual darkness; we are not practicing the truth. 

 But if we are living in the light, as God is in the light, then we have fellowship with each other, and the blood of Jesus, his Son, cleanses us from all sin.
-1 John 1:5-7


“God gives us enemies to make sure there’ll always be someone around who’s interested in how we’re doing.” 
-James MacDonald


Warm up - starts promptly at the scheduled times above. If you arrive late please wait until the next warm up/WOD starts. Thanks for your consideration to fellow CrossFitters.


WOD - Week 3 of Strength Cycle 


Press 1-1-1-1-1


Strict Overhead. Go for a 1 RM PR today. What was your last one rep max?


Form and Full Range of Motion. Drive the bar up and overhead, don't push it out in front of you in a snappy motion that doesn't reach full extension or lockout at the top.


No running programmed today at CF864.



Overhead Press


The overhead press or the 'press' as it was known is the most useful upper body exercise you can do.


A 'press' refers to the movement of extending a weight overhead.


There are many variations of this exercise (and you can mix them up from time to time to vary the stimulus) but the pinnacle you should work towards is a two handed standing overhead press with an olympic bar.


The seated 'behind the neck' press is a harder exercise because the hips and legs have been taken out.


But that is exactly why I prefer the standing version - because you work the full kinetic chain and this has a higher carry over to athletic performance.
It's also probably the oldest upper body exercise, since whoever invented the barbell hoisted it and pressed it above their head because it's the most logical thing to do.


Nowadays we have racks and cages which means we don't have to 'clean' the bar first.


The bench press has become a much more popular exercise but lifters who only press from the bench will never reap the superior benefits of overhead pressing.
It is the best all round shoulder exercise bar none. 


According to top strength coach Charles Poliquin, overhead pressing strength is highly correlated to the health of your shoulders. Pressing weight above your head will work your whole shoulder girdle - front, lateral and rear deltiod as well as your traps - your core and lower back muscles.


It will also help you increase your bench press but it doesn't work the other way around - the bench press will not increase your overhead press.
-Radical Strength Coach


Mental toughness is to physical as four is to one.
-Bobby Knight


God places the heaviest burden on those who can carry its weight
-Reggie White

"Constantly Varied"
-CrossFit


BE STRONG!
Jay and Jay

Wednesday October 26, 2011

CrossFit 864 


"Is it a Cult?"


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


If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.
1 John 1:8-10


“The greatest single cause of atheism in the world today is Christians: who acknowledge Jesus with their lips, walk out the door, and deny Him by their lifestyle. That is what an unbelieving world simply finds unbelievable.” 
-Brennan Manning


Warm up / Mobility Work


Today's WOD


5 Rounds for time:


10 Kettlebell Swings (M=28kg -61lbs/ W=18kg -40lbs)
15 Wall Ball Shots (18-20/12-14)
10 Mountain Climbers (4 count)


then-


Abdominal strength:
50 weighted sit-ups / 50 Flutter kicks (4 count)


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Tuesday October 25, 2011

CrossFit 864


" Scars are tattoos with better stories." 


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


“speaking to one another with psalms, hymns, and songs from the Spirit. Sing and make music from your heart to the Lord, always giving thanks to God the Father for everything, in the name of our Lord Jesus Christ.”
-Ephesians 5:19-20


“I wish I knew how you could overstate the value of the deadlift.”
-Coach Greg Glassman, CrossFit Founder


Warm up


CrossFit Hero WOD


"Holbrook"


Ten rounds - Each round for time

• 115 pound Thruster, 5 reps
• 10 Pull-ups
• 100 meter Sprint
• Rest 1 minute

US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. 


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Monday October 24, 2011

CrossFit 864


Specialize in nothing. Excel in everything.

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


“Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
-Galatians 6:2


"Yes. True strength does not come out of bravado. Until we are broken, our life will be self-centered, self-reliant; our strength will be our own."
-John Elridge, Wild at Heart

Warm-up (starts promptly at scheduled times above.) 

Today's WOD Strength Cycle - week 3

Deadlift 1-1-1-1-1 

Work up to a 1 RM. Go for a PR today. What was your last heaviest single on DL? Post your last 1 RM on board along with today's load.

Train Hard - Train Smart

Limited time membership special
Pay for November and December and get a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Tuesday October 25. 

Reminder - Yard Sale at CrossFit 864 on Saturday October 29 from 7:00a.m.-10:00a.m. Bring your "stuff" and bring a table and let Gunny know if you plan on coming. 

You can't live a perfect day without doing something for someone who will never be able to repay you.

-John Wooden

"Constantly Varied"

-CrossFit

BE STRONG!

Jay and Janice

Sunday October 23, 2011

CrossFit 864 


Rest Day


“Remember the Sabbath day by keeping it holy. Six days you shall labor and do all your work, but the seventh day is a sabbath to the LORD your God. On it you shall not do any work, neither you, nor your son or daughter, nor your male or female servant, nor your animals, nor any foreigner residing in your towns. For in six days the LORD made the heavens and the earth, the sea, and all that is in them, but he rested on the seventh day. Therefore the LORD blessed the Sabbath day and made it holy.
-Exodus 20:8-11


Let us raise a standard to which the wise and honest can repair; the rest is in the hands of God
-George Washington


Have a great day! See you Monday.


BE STRONG!
Jay and Janice

Saturday October 22, 2011

CrossFit 864


NO Saturday WOD


“I desire to do your will, my God; your law is within my heart.”
-Psalm 40:8

Life well spent is long. 
-Leonardo da Vinci


Have a great weekend! 


Check us out at CrossFit 864 on Facebook


BE STRONG!
Jay and Janice

Friday October 21, 2011

CrossFit Eight.Six.Four


"Constantly varied because life is"


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


“Restore to me the joy of your salvation and grant me a willing spirit, to sustain me.”
-Psalm 51:12


Show me a guy who’s afraid to look bad, and I’ll show you a guy you can beat every time.
-Lou Brock


www.barbellsforboobs.com


Today's WOD "Barbells for Boobs"


"Grace"


Rx=In this workout, you perform 30 Clean and Jerks for time. The weight used for men is 135 pounds and 95 pounds for women. During the Amazing “Grace” workout all participants may modify the weight used in order to accommodate their physical abilities.


If you are interested in donating to the fundraiser and receiving a 2011 Barbells for Boobs t-shirt (cool t-shirts!) you can go directly to the site and order one. The event runs from October 1-October 31. Check out the links that are posted on the CrossFit 864 Facebook page. Good cause!


Hope to see you in the box for Grace...gonna be a good time!


Train Hard - Train Smart


"If your gym doesn’t have chalk, its a spa."


Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts. 
-Coach Mark Rippetoe 


Limited time membership special
Pay for November and December and get a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than October 25. 


Have a great day!


How have you encouraged someone this week?


BE STRONG!
Jay and Janice

Thursday October 20, 2011

CrossFit 864


"Constantly varied, functional movements executed at high intensity."


Remember the "varied"....be flexible this is CrossFit! 


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


“Take delight in the LORD, and he will give you the desires of your heart.”
-Psalm 37:4


Do you wish to rise? Begin by descending. You plan a tower that will pierce the clouds? Lay first the foundation of humility.
-Saint Augustine


Warm-up (Starts promptly as a group at scheduled times above - not 10 minutes after that.) Show respect to your fellow CrossFitters that arrive on time and get warmed up and are ready to go.....unless you don't mind them waiting on you. Thanks!


Today's WOD


Strength cycle (week 2)


Press 3-3-3-3-3


Try to hit a 3 RM PR by the last set. 
Strict Overhead press


Everyone's form is looking a lot better on the strict press and we see a lot less tendency to want to dip and drive - save that for the push press, jerk WODs. 


Pushing the bar out in front of you - NO REP
Not locking out overhead - NO REP


Train Hard - Train Smart


“There's a difference between interest and commitment. When you're interested in doing something, you do it only when circumstance permit. When you're committed to something, you accept no excuses, only results.”


Are you interested or committed? Do you cherry pick the WOD's? That will help you determine which category you fall into.


Post your WOD on CrossFit 864 Facebook


It's awesome to see you guys doing hard work and pushing it past the pain this week! Stronger each day!


BE STRONG!
Jay and Janice

Wednesday October 19, 2011

CrossFit 864


"Does your workout make you nervous? It should"

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


Don't be jealous or proud, but be humble and consider others more important than yourselves. Care about them as much as you care about yourselves and think the same way that Christ Jesus thought: Christ was truly God. But he did not try to remain equal with God. Instead he gave up everything and became a slave, when he became like one of us. Christ was humble. He obeyed God and even died on a cross.
-Philippians 2:3-8


"Do right. Do your best. Treat others as you want to be treated." 
-Lou Holtz


How are your nutritional habits looking? Are you fooling yourself?
Are you getting the results that you hoped for? Do you still have whole grains in your diet? Get rid of them if you are serious about your overall health.


Why The World Is Turning to Grain Free Recipes?

Grains are perhaps the biggest thorn in the side of the modern day diet, and with 1 in 133 Americans suffering from celiac disease it is no wonder an increasing number of people are turning away from all things grain. Celiac disease affects more people in the US than Multiple Sclerosis, Crohn’s Disease, Cystic Fibrosis, and Parkinson’s combined. With 2.5 babies born every minute equipped with the genetic makeup to develop the condition, the need for easy healthy kids recipes free from grains is a rapidly expanding market.

Although the food industry would have you think differently, it is no mystery why so many men, women, and children suffer from CD. The human digestive system wasn’t designed to process grains and their consumption is a Neolithic trend, something our Paleolithic ancestors took no part in. Grains were actually considered a starvation food by our ancestors, a food that was difficult to prepare, difficult to digest, and only to be eaten as a last resort during a famine. Then along came the agricultural revolution and here we are, eating grains like they are going out of fashion. It is difficult to think of a mealtime where most people don’t consume grains, yet if you are unlucky enough to be diagnosed with CD over the age of 20, your chance of developing an additional autoimmune disease spirals to a worrying 34%. So how can we avoid grains and maximize our health?

For those deeply affected by grains and gluten and those simply concerned about their health, the paleo diet has become the most suitable choice for avoiding the wrath of grains and naturally promoting overall well being. Paleo eating avoids grains and other allergy, disease promoting foods such as dairy products, HFCS and other processed foods high in sugar and salt content. Some people think that eating gluten-free foods is enough, but this still includes the consumption of spelt and other grains – resulting in inflammation, bloating, and potentially an autoimmune disease.

The Paleo diet focuses on eating a diet that compliments the human body, finely tuning it with all the protein, carbohydrates, vitamins and minerals it requires to perform at optimum level. Where paleo is concerned, grain free recipes are in abundance, forming the basis of all paleo mealtimes. This might sound impossible to a serial grain eater, but check out the Paleo Cookbook series with over 300+ grainless recipes for evidence.

The fact is, there is no reason to eat grains. Fiber is easily obtained from fruits and vegetables, as is all the carbohydrate we need. Seeds and nuts also provide great protein, carb, and essential fat intake.
The food industry has got everyone going wholegrain crazy for vitamin B1 and B2, magnesium and iron and zinc and potassium, yet these essential vitamins and minerals are readily available in any well-prepared salad, without needing to spike your insulin to dangerous levels and make yourself feel lethargic and bloated all the time. Eating grains might seem like logical evolution, but in terms of the human body this is devolution and something the human body is yet to adapt to. 


Don't fool yourself into thinking that it's ok because it's thin bread or 100 calories, whatever the case may be it is still grains. Want to reduce body fat, have more energy and recover faster between workouts? Do the research and make some adjustments in your diet if you are serious about your health.





This is the angle of the back that we are looking for on back squats. If you are trying to stay straight up and down, you need to adjust your back angle. If anyone tells you that you need to be straight up and down during your squat ...tell them to go away!


Warm-up as a group.  


Today's WOD


18-12-9-6-3 reps of:


DB Hang Clean
Back Extensions (GHD)
Hollow Rock
Mountain Climbers (4 count)


Train Hard - Train Smart


Hiding from your weaknesses is a recipe for incapacity and error."
-CrossFit


Do you only post the WOD scores that you want everyone to see or do you post them all?


Hope that your week is going well!  


BE STRONG!


Jay and Janice

Tuesday October 18, 2011

CrossFit 864


Failure is not an option.


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


“The LORD confides in those who fear him; he makes his covenant known to them. My eyes are ever on the LORD, for only he will release my feet from the snare.” 
-Psalm 25:14-15


I'll put you through hell, but at the end of it all we'll be champions. 
-Coach "Bear" Bryant


Warm-up


Today's WOD - For time:


"Running with the girls"


Run 800 Meters
3 Rounds of Cindy
Run 800 Meters
Helen (without the run)
Run 800 Meters
3 Rounds of Cindy


Cindy =
5 Pull-ups
10 Push-ups
15 Squats


Helen =
Complete 3 rounds of the following without running the normal 400 meters between each round. Go straight through.
21 Kettlebell swings (Guys-1.5 pood 24kg./Girls-1 pood 16kg.)
12 Pull-ups


Rx - Movement standards apply. We are looking for quality work so don't sacrifice your form for time - nobody is impressed by a fast time if most of the work is sub standard. Full Range of Motion on every rep of every exercise. Keep it Legit!


Train Hard - Train Smart


Post your time on CrossFit 864 Facebook


Hard. Fast. Brutal and No Cuddling Afterwards.
-CrossFit


Get out of that rut!


BE STRONG!
Jay and Janice

Monday October 17, 2011

CrossFit 864


Excuses or Results - you can't have both.


Today's schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m. Remember to check the whiteboard for upcoming events, schedule changes, other useful info.


“May these words of my mouth and this meditation of my heart be pleasing in your sight, LORD, my Rock and my Redeemer.”
-Psalm 19:14


Bad excuses are worse than none. 
-Thomas Fuller


Warm-up


Strength WOD (week 2)


Deadlift 3-3-3-3-3


Hit a 3 RM PR! Good Form and Full Range of Motion


Show up today ready to pick HEAVY stuff up off the floor!


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Friday October 14, 2011

CrossFit 864


Nobody ever said it was easy.


For I know the plans I have for you,” declares the LORD, “plans to prosper you and not to harm you, plans to give you hope and a future.
-Jeremiah 29:11


To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” 
-Mike Gafka


Warm-up 


Today's WOD


The clock will start - spend 5 minutes working on a weakness (or 2)
example - double unders, overhead squat, strict pull-ups, handstand holds, squats (there is a lot of need for squat therapy in the box), etc. You know your weak areas so mix them up and lets focus on them today and make them our strong points.


Partner up - 2 Man teams


Complete as many rounds as possible in 15 minutes as a team


Partner #1 - Farmers walk (AHAP) 100 meter (50m and back)


Partner #2 - Complete as many rounds as possible until your partner returns.
3 Box Jumps
3 Ball slams 


Definition of AHAP (as heavy as possible) = eyes about to pop out when you pick it up! If you can carry the weight and talk (or whistle a tune) then it's too light...grab another one. Get out of the habit of saying "this is how much I use" start bumping it up a pound or two every chance that you can while still utilizing good, safe form. We will not sacrifice form just to increase the load - this is a recipe for injury and that's the last thing that we want.


Big shout to all of you that came all week and didn't "Cherry Pick" the easy ones, fun ones or whatever means you use to decide if you are going to skip because it doesn't suit you. Proud of your hard work! Thanks, we appreciate you!


Train Hard - Train Smart


He replied, “Because you have so little faith. Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.”
-Matthew 17:20


What can you do today to encourage someone around you?


BE STRONG!
Jay and Janice