Thursday February 28, 2013

CrossFit864 Strength and Conditioning

CONSTANTLY VARIED! 
Routine is the Enemy

Dear children, let’s not merely say that we love each other; let us show the truth by our actions.
1 John 3:18

You cannot do a kindness too soon, for you never know how soon it will be too late. 
-Ralph Waldo Emerson

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group after you have warmed up properly. The buy in is NOT a warm up. Show in time to get prepared to do hard work. Jump on your warm up when you arrive.

Reminder - March Dues (by Friday March 1, 2013)
$10.00 Late fee on all dues after March 3 (Sunday)
Thank you!

WOD 

"Fran"

21-15-9 reps, for time of:
Thruster (95/65)
Pull-ups

Cash Out

2013 CrossFit Open WODs start March 6

Reminder - There are a few spots left. Must be signed up in advance. 
No day of event sign up.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list.  


Time change - Start time: 10a.m.-1:00p.m.

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength/Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Check out CrossFit864 on Facebook

Have a great day!
BE STRONG!
Jay and Janice

Wednesday February 27, 2013

CrossFit864 Strength and Conditioning

God showed how much he loved us by sending his one and only Son into the world so that we might have eternal life through him.
-1 John 4:9

No! Try not. Do, or do not. There is no try.

-YODA, Star Wars Episode V: The Empire Strikes Back

Today's WOD - 5:15a.m./9:00a.m.


Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group after you have warmed up properly. The buy in is not a warm up.

Reminder - March Dues (by Friday March 1, 2013)
$10.00 Late fee on all dues after March 3. 
Thank you!

WOD - For Time

21-15-9 Reps of:
Deadlift (225/135)
Ring Dips

Cash Out

2013 CrossFit Open WODs start March 6

Reminder - Limited Space. Must be signed up in advance. 
No day of event sign up.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength/Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Check out CrossFit864 on Facebook

CONSTANTLY VARIED! 
Routine is the Enemy

BE STRONG!
Jay and Janice

Tuesday February 26, 2013

CrossFit864 Strength and Conditioning

Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’
Matthew 22:37-39

“Selfishness and greed, individual or national, cause most of our troubles.” 
-Harry S. Truman

Today's WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
If you are late please wait until the next WOD starts. Thanks.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group after you have warmed up properly. The buy in is not a warm up.

Reminder - March Dues (by Friday March 1, 2013)
$10.00 Late fee on all dues after March 3. 
Thank you!

WOD - CrossFit Games Open Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

Cash Out

The right to do something does not mean that doing it is right.  
-William Safire


2013 CrossFit Open WODs start March 6

Reminder - Spots are filling up. Must be signed up in advance. 

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength/Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Check out CrossFit864 on Facebook

Have a great day! 

BE STRONG!
Jay and Janice

Monday February 25, 2013

CrossFit864 Strength and Conditioning

For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me.
-Jeremiah 29:11-13

“Make sure you are doing what God wants you to do--then do it with all your strength.” 
-George Washington

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above - as a group. 

Looking forward to a great Monday with a great group of CrossFitters today at CF864. 3,2,1, Go!

CrossFit HQ Hero WOD - For time:

"LOREDO"

Six rounds of:
24 Squats
24 Push-ups
24 Step Walking Lunge
Run 400 Meters

Rx'd = 

Let's work on FORM!

Reminder - Not everybody will be Rx'd today.
Earn your Rx! 
Don't Cheat! Count reps. 

Squat - must go to or below parallel on all reps.
Use a med ball to guarantee that your reps count. 
Squats above parallel are NOT squats.

Push ups - HR Hand Release. Full Extension of elbows at top of each rep. No sagging backs (flat and tight)

Walking Lunge - Depth. Knee touches ground on each rep. 
Each side = 1 rep. Total of 24 steps.

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique. 

2013 CrossFit Open WODs start March 6

Reminder - Spots are filling up. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength / Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

Check out CrossFit864 on Facebook

BE STRONG!
Jay and Janice

Friday February 22, 2013

CF864 Strength and Conditioning

For the commandments say, “You must not commit adultery. You must not murder. You must not steal. You must not covet.” These—and other such commandments—are summed up in this one commandment: “Love your neighbor as yourself.” Love does no wrong to others, so love fulfills the requirements of God’s law.
-Romans 13:9-10

Whatever you may be sure of, be sure of this: That you are dreadfully like
other people.
-James Pearsall Smith


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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group

WOD - 3 Rounds for time

9-6-3 Reps of:

Front Squat (95/65)
Pull-ups
Dips (Ring or Bar)

Rest 1 Minute between each round

Cash Out

Train Hard - Train Heavy - Train Smart

Yoga - This Saturday at 9:30a.m. $8.50 

Check us out at CrossFit864 on Facebook for upcoming events.

Reminder - Spots are filling up. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength / Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice

Thursday February 21, 2013

CF864 Strength and Conditioning

For the word of God is alive and powerful. It is sharper than the sharpest two-edged sword, cutting between soul and spirit, between joint and marrow. It exposes our innermost thoughts and desires.

-Hebrews 4:12

"Humility leads to strength and not to weakness. It is the highest form of self-respect to admit mistakes and to make amends for them."

-John J. McCloy

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

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. 
Starts as a group - If you are late please wait until the next WOD starts.

FORM - More important than your time today!

Strength - Press / 1 RM

Conditioning - Shoulder to Overhead 

Your choice: strict press, push press, jerk

As many reps as possible in 5 minutes / You select weight

Rest as needed

Load x Weight = Total

Rest 3 Minutes - 

then

AMRAP - 5 Minutes

6 Box Jumps (24/20)

9 HR Push-ups

Train Hard - Train Heavy - Train Smart

Yoga - This Saturday at 9:30a.m. $8.50 

Check us out at CrossFit864 on Facebook for upcoming events.

Reminder - Spots are filling up. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Bench Press Technique/Upper Body Strength / Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!

Jay and Janice

Wednesday February 20. 2013

CF864 Strength and Conditioning

Dear friends, if this is how God loved us, then we should love one another. No one has ever seen God, but if we love one another, God lives in union with us, and his love is made perfect in us
-1 John 4:11-12

“When you hold a grudge, you want someone else’s sorrow to reflect your level of hurt but the two rarely meet.” 
-Steve Maraboli

Today's WOD - 5:15a.m./9:00a.m.

Warm up - Starts 15-20 minutes before the buy in.

Buy In - Starts promptly at times above. Starts as a group. If you are late please wait until the next WOD starts.

WOD - 1 x AFAP:

50 Wall Balls 

-Bear Crawl (down and back)

50 Hollow Rocks

-Duck Walk (down and back) stay low

50 Sledge Hammer Strikes (25 each side)

-Bear Crawl (down and back)

Cash Out

Train Smart - Use Proper Form

Mark your calendar and get signed up. New date set for strength clinic. Must be signed up in advance.

If you are interested in the clinic let us know as soon as possible so that we can get your name on the list. Limited spots on first come basis. 

Super D Performance Tour - Sunday March 3
Strength Clinic with Donnie Thompson

Focusing on - Bench Press Technique/Upper Body Strength
Mobility and Rehab

This will be a great clinic with a lot of practical info that you can apply to your training immediately. Are you interested in getting stronger? Need more flexibility? Better recovery? Get signed up today. Limited number of spots.
See board at gym for details

$45 - CF864 Members
$55 - Non Members
$25 - Deposit to sign up

BE STRONG!
Jay and Janice