Friday May 31, 2013

CF864 STRENGTH and CONDITIONING

I praise God for what he has promised. I trust in God, so why should I be afraid? What can mere mortals do to me? 

-Psalm 56:4

The vision of a champion is someone who is bent over, drenched in sweat, at the point of exhaustion when no one else is watching.
-Anson Dorrance

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

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

Constantly Varied - Be Prepared

a.) Warm-up 
Arrive in time to warm-up before the Buy In.

b.) Buy In (always starts as a group at the times above)

c.) WOD - 3 RFT:

200 Meter Sprint

30 Unbroken KBS (24kg./16kg.)

15 Unbroken Push Press (95/65)

30 Lateral Hop - over KB

d.) Cash Out

#1 Priority in the gym today - Finish the week strong!

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

BE STRONG!

Jay and Janice

Thursday May 30, 2013

CF864 STRENGTH and CONDITIONING

But the love of the Lord remains forever with those who fear him. His salvation extends to the children’s children of those who are faithful to his covenant, of those who obey his commandments!

-Psalm 103:17-18

"The act of taking the first step is what separates the winners from the losers." 

-Brian Tracy

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

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

Constantly Varied - Be Prepared

a.) Warm-up 
Arrive in time to warm-up before the Buy In.

b.) Buy In (always starts as a group at the times above)

c.) WOD -  "300"

Rx'd =

25x Pull-up
50x Deadlift @ 135
50x Push-up
50x Box Jump @ 24" box
50x Floor Wiper @ 135
50x KB Clean and Press @ 16kg. (KB must touch floor between reps)
25x Pull-up
300 reps total

d.) Cash Out

#1 Priority in the gym today - Stronger than Yesterday

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

BE STRONG!

Jay and Janice

Wednesday May 29, 2013

CF864 STRENGTH and CONDITIONING

Be happy with those who are happy, and weep with those who weep.

-Romans 12:15

“That's what people do who love you. They put their arms around you and love you when you're not so lovable.

-Deb Caletti

Today's WOD's - 5:15a.m./9:00a.m.

a.) Warm-up 

b.) Buy In 

c.) WOD - 3 RFT:

25 Sledge Hammer Strikes - RT

25 Sledge Hammer Strikes - LT

One Arm Farmers Walk 50 Meters - RT
One Arm Farmers Walk 50 Meters - LT
10 Renegade Row - RT + LT = 1

FW = AHAP (without putting weight down)
Switch sides at 50 M mark
Penalty for putting weight down - 200 M Run

RR = AHAP / Dbell or Kbell 

d.) Cash Out

New 3 week strength cycle of Back Squat and Press will start Monday, June 3.

#1 Priority in the gym today - Have Fun! 

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

“Friends are God's way of apologizing for your family.” 

-Wayne W. Dyer

BE STRONG!

Jay and Janice

Tuesday May 28, 2013

CF864 STRENGTH and CONDITIONING

But my life is worth nothing to me unless I use it for finishing the work assigned me by the Lord Jesus—the work of telling others the Good News about the wonderful grace of God.
-Acts 20:24

“If you judge people, you have no time to love them.” 
-Mother Teresa

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 
Arrive in time to warm-up before the Buy In.

b.) Buy In (starts as a group at the time above)

c.) WOD -  Alternating Tabata (20/10)

1.) Ball Slams

2.) No Push-up Burpee

Rest 1 Minute

1.) OH Plate Hold (45/25)

2.) AbMat Sit-ups

d.) Cash Out

This week would usually begin a new 3 week strength cycle of Back Squat and Press. Since we did Memorial Day Murph on Monday...Heavy Back Squats on Tuesday would probably not be very productive. We will wait until next week to start the new cycle and just enjoy some fun WOD's this week.

#1 Priority in the gym today - Yesterday is in the past, focus on today.

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

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

Great job to all of you that came out Monday and cranked through Murph! We had a really hard working group and we had a great time. What an awesome group of CrossFitters motivating and encouraging each other to give 100%.

BE STRONG!

Jay and Janice

Monday May 27, 2013

CF864 STRENGTH and CONDITIONING

"Memorial Day 2013"

Greater love hath no man than this, that a man lay down his life for his friends.

-John 15:13

If you succeed There is no success without sacrifice. If you succeed without sacrifice it is because someone has suffered before you. If you sacrifice without success it is because someone will succeed after.
-Adoniram Judson

Today's WOD's - 0800

MDM - Memorial Day Murph 

a.) Warm-up 
Arrive in time to warm-up before the Buy In.

b.) Buy In (starts as a group at the time above)

c.) WOD -  "Murph"

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. 3-2-1 GO!

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.

Lt. Michael Murphy was awarded The Medal of Honor last month - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor. 

To read more about the events surrounding "Murph's" team's mission check out: 'Lone Survivor' by Marcus Luttrell

Medal of Honor Citation: For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

d.) Cash Out

#1 Priority in the gym today - Honor!

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

CF864 Kids Camp - June 10-13


There are only two words that describe the meaning of Memorial Day. "THANK YOU"

“You cannot be disciplined in great things and indiscipline in small things. Brave undisciplined men have no chance against the discipline and valor of other men. Have you ever seen a few policemen handle a crowd?”
-General George S. Patton, Jr.

Remember the men and women in your prayers today that are serving or have served in the past so that we can enjoy the freedom that we wake up to each day. Never take it for granted! 

BE STRONG!

Jay and Janice

Friday May 24, 2013

CF864 STRENGTH and CONDITIONING

We should help others do what is right and build them up in the Lord.

-Romans 15:2

Believe you can and you're halfway there. 
-Theodore Roosevelt

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

a.) Warm-up 
Arrive in time to warm-up before the Buy In.

b.) Buy In (starts as a group at the time above)

c.) WOD -  For time 21-15-9:

Deadlift (185/135) 

Box Jumps (24/20)

d.) Cash Out

Constantly Varied - Be Prepared

#1 Priority in the gym today - Finish the week STRONG!

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

Check out Gunny's new tee shirts and tanks at the gym.

CF864 Kids Camp - 2 Dates:
June 10-13
July 15-18

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym 

“If you want to know what a man's like, take a good look at how he treats his inferiors, not his equals.” 
-J.K. Rowling

BE STRONG!

Jay and Janice