Wednesday May 1, 2013

CF864 STRENGTH and CONDITIONING

Now this I say and testify in the Lord, that you must no longer walk as the Gentiles do, in the futility of their minds. They are darkened in their understanding, alienated from the life of God because of the ignorance that is in them, due to their hardness of heart. They have become callous and have given themselves up to sensuality, greedy to practice every kind of impurity. But that is not the way you learned Christ!—assuming that you have heard about him and were taught in him, as the truth is in Jesus, to put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness.
-Ephesians 4:17-24

"There are no shortcuts to any place worth going."
-Beverly Sills

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.

Constantly Varied - Be Prepared

Reminder - May Dues (No Later Than May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. 
Thanks for your respect and consideration of the guys and girls that showed up early and are ready to go.

b.) Buy In (starts at the time above)

c.) WOD - For time:
50 Cals on AD
25 Hollow Rocks
50 Lateral Hops
75 Weighted Sit-ups
100 Meter One Arm Farmers Walk (Kbell in rack position)
left arm to 100m mark and switch to right arm for return.

d.) Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up 

BE STRONG!
Jay and Janice

Tuesday April 30, 2013

CF864 STRENGTH and CONDITIONING

For I know that my Redeemer lives, and at the last he will stand upon the earth.
-Job 19:25

“I’ve read the last page of the Bible. It’s all going to turn out all right.”
-Billy Graham

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

Constantly Varied - Be Prepared

Reminder - May Dues (No Later Than May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. 
Thanks for your respect and consideration of the guys and girls that showed up early and are ready to go.

b.) Buy In (starts at the time above)

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
21 Kettlebell Swings (1.5 pood)
12 Pull-ups
d.) Cash Out

Dedication = Results

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel


Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up 


BE STRONG!
Jay and Janice

Monday April 29, 2013

CF864 Strength and Conditioning

Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.
-Philippians 2:5-8

It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters.
-Paul "Bear" Bryant

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

Constantly Varied - Be Prepared

Reminder - May Dues (No Later Than Wednesday May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Floor Press 5 RM

NFT - Dips (Bar or Ring) 3 x Max Reps 

d.) Conditioning - 3 RFT:
20 Goblet Squats 
30 Sit-ups (unanchored)
40 DU's (scaled = x 3 singles)

e.) Cash Out

Movement Standards - Floor Press
-Legs Fully Extended throughout the movement
-Butt must stay in contact with the floor
-Elbows must touch the floor at the bottom of the rep
-Full lock out of the elbows at the top of the rep

Dedication = Results

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Post your heaviest Floor Press on CrossFit864 Facebook
Check out "Gunnys" new CF864 tees at the gym.

Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up - 4 spots left

Hope your week is off to a great start!

BE STRONG!
Jay and Janice

Friday April 26, 2013

CF864 Strength and Conditioning

Everyone who makes a practice of sinning also practices lawlessness; sin is lawlessness. You know that he appeared in order to take away sins, and in him there is no sin. No one who abides in him keeps on sinning; no one who keeps on sinning has either seen him or known him.
-1 John 3:4-6

 The secret of getting ahead is getting started. 
-Mark Twain

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.

b.) Buy In (starts at the time above)

c.) WOD - AMRAP - 15
7 Strict Pull-ups
14 Box Jumps (24/20)
21 KBS (24kg./16kg.)

d.) Cash Out

Dedication = Results

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Check out "Gunnys" new CF864 tees at the gym.

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

No person has ever been honored for what he or she received.
Honor is our reward when we give.
-Calvin Coolidge

BE STRONG!
Jay and Janice

Thursday April 25, 2013

CF864 Strength and Conditioning

knowing that you were ransomed from the futile ways inherited from your forefathers, not with perishable things such as silver or gold, but with the precious blood of Christ, like that of a lamb without blemish or spot.
1 Peter 1:18-19

“If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”
–Charles R. Swindoll

Constantly Varied
-CrossFit

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please arrive in time to properly warm up before buy in.

b.) Buy In (starts at the time above)

c.) WOD - For time:

15 Strict Press (115/65)
20 Power Clean (115/65)
25 Front Squat (115/65)
30 Push Press (115/65) 
35 Back Squat (115/65)

Scale/adjust weight based on your strength/fitness level.
Goal for this workout - complete reps unbroken. 
The Rx'd load for the WOD is light so that you can move fast (using good form and full ROM) through the movements. Do not sacrifice form for time.

Don't forget your wrist wraps and squat shoes (flat bottom) for today's workout. 

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
 
Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Check out "Gunnys" new CF864 tees at the gym.

“What I spent, I had; what I saved, I lost; what I gave, I have.”  
-German motto

BE STRONG!
Jay and Janice

Wednesday April 24, 2013

CF864 Strength and Conditioning

For it is written, “As I live, says the Lord, every knee shall bow to me, and every tongue shall confess to God.”
-Romans 14:11

Patience is the companion of wisdom.
-Augustine

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD 21-15-9

Bench Press
Ring Row
Bear Crawl - 1 Length of gym between each round

Dedication = Results

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
* If you plan on competing in the CF864 Pump and Run we need your entry form by Wednesday April 24th. 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

What you see and hear depends a good deal on where you are standing; it also depends on what kind of a person you are.
-C.S. Lewis

BE STRONG!
Jay and Janice