Monday July 1, 2013

CF864 Strength and Conditioning

“Praise and glory and wisdom and thanks and honor and power and strength be to our God for ever and ever.” 
-Revelations 7:12

Thank God every morning when you get up that you have something to do which must be done, whether you like it or not.
-Charles Kingsley

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

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

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 you are doing the WOD - you must do the Buy In with the group. 

b.) Buy In (starts at the time above) 

c.) Strength  - Floor Press / Work up to 5RM

d.) Conditioning - AMRAP 10 Minutes:

Rx'd=

3 Deadlifts - Load = your body weight on bar
10 Push-ups (HR)
100 Meter Sprint (50 and back) as fast as possible

e.) Cash Out - Finish Strong

#1 Priority in the gym today - Stronger than Yesterday!

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

How's your nutrition looking? 
70% Kitchen 30% Gym

CF864 Kids Camp - Get signed up
July 15-18

Constantly Varied - Be Prepared - Don't get in a Rut!

Action springs not from thought, but from a readiness for responsibility.

-Dietrich Bonhoeffer

We look forward to kicking off a great week with you guys!

BE STRONG!
Jay and Janice

Saturday June 29, 2013

CF864 Strength and Conditioning

This is CrossFit - Nobody told you it was easy!

As the Father has loved me, so have I loved you. Abide in my love.  If you keep my commandments, you will abide in my love, just as I have kept my Father’s commandments and abide in his love. These things I have spoken to you, that my joy may be in you, and that your joy may be full. “This is my commandment, that you love one another as I have loved you. Greater love has no one than this, that someone lay down his life for his friends. You are my friends if you do what I command you. No longer do I call you servants, for the servant does not know what his master is doing; but I have called you friends, for all that I have heard from my Father I have made known to you. You did not choose me, but I chose you and appointed you that you should go and bear fruit and that your fruit should abide, so that whatever you ask the Father in my name, he may give it to you. These things I command you, so that you will love one another.

-John 15:9-17

“Only the weak use "I can't" as an excuse to give up.” 
-T.A.

Equipment needed for today's WOD: The desire to be better than yesterday!

H20, stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: Your Choice

It’s Saturday ….don’t sit around all day being lazy! If you have been slack this week it will show in the WOD on Monday. We will be back in full force on Monday July 1 and we look forward to seeing all of you! Hope that it has been a really good week for you. 

Check out a few workout options that you can do today. Pick one or just do them all. It's Saturday...wouldn't you rather be doing this than pushing the lawn mower around the yard?

Go get after it…3,2,1 Go!

a.) Run 1 mile, stopping every minute to do 10 air squats on the odd minutes and 10 push-ups on the even minute. Make it fun!

b.) Run 1 mile for time (hard and fast) set a new PR 

c.) 10 rounds: 5 burpees, 10 squats, 5 burpees  

d.) 100 Push-ups, 100 Sit-ups, Run 800 Meters, 100 Push-ups, 100 Sit-ups, Run 800 Meters

e.) 100 Push-ups, 200 Squats, 300 Sit-ups, Run 3 Miles

f.) 10 rounds: 5 Push-ups, 10 Sit-ups, 15 Squats

Dedication = Results

Abdominal Strength – 3 x 50 reps (your choice of exercise)

Spend plenty of time working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

Reminder - We will be at the Upstate Affiliate League on Saturday June 29 at Swamp Rabbit CrossFit

We will be back on our normal gym schedule starting Monday July 1. Look forward to seeing all of you! Thanks again for your support! You guys are awesome!

BE STRONG!

Jay and Janice

Friday June 28, 2013

CF864 Strength and Conditioning

 ”No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.  “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

-Matthew 6:24-25

Take pride in exactly what it is you do and remember it's okay to fail as long as you don't give up.
-Dan O'Brien

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 

20 rounds for time:
1 burpee
10 air squats

Option a.) 150 Push-ups for time

Penalty - 5 Squats each time you stop

Option b.) 10 Rounds of:

20 Meter Sprint (100% effort) for best time.

20 Meter converts to 65 Feet

Option c.) 5 Rounds of:

30 Second Handstand hold /then 30 Second Plank Hold

30 Air Squats

Option d.) Challenge WOD 
100 Air Squats
Run 1 Mile
100 2-Count Mountain Climbers
Run 1 Mile
100 Push-ups
Run 1 Mile
Take the challenge if you have missed some of this weeks WODs or just been slack for no reason.

Abdominal Strength – 3 x 20 Hollow Rocks and 3 x Max Rep Sit-ups in 1 Minute
Rest as needed between rounds.

Spend plenty of time working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

TGIF! Hope this has been a good week for you.

Reminder - We will be at the Upstate Affiliate League on Saturday June 29 at Swamp Rabbit CrossFit

We will be back on our normal gym schedule starting Monday July 1. Look forward to seeing all of you! Get rested up and ready to hit it hard. Thanks again for your support!

BE STRONG!

Jay and Janice

Thursday June 27, 2013

CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.

-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior

Equipment needed for today's WOD: 

stopwatch, sidewalk chalk, iPod (optional)

Today’s CF864 Home WOD: 4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold

Option a.) 4 rounds for time:

10 Handstand push-ups

400m run

Option b.) 10 rounds for time:

10 push-ups
100M Sprint

Option c.) “Invisible Fran” For time:

21-15-9 reps of:
Air squats
Push ups

Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)

Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today's WOD.

Spend plenty of time this week working on your mobility. 

Need accountability - post your time on CrossFit864 Facebook.

Hope you are having a great day!

BE STRONG!

Jay and Janice

Wednesday June 26, 2013

CF864 Strength and Conditioning

In times of trouble, may the Lord answer your cry. May the name of the God of Jacob keep you safe from all harm.
-Psalm 20:1

“Courage doesn't always roar, sometimes it's the quiet voice at the end of the day whispering 'I will try again tomorrow”
-Mary Anne Radmacher

Equipment needed for today's WOD: Mojo!

stopwatch, sidewalk chalk, iPod (optional)

NO Excuses!

Today’s CF864 Home WOD: 100 Burpees followed by 1 Mile Run for time

Option a.) 100 Hand Release Push-ups and 100 Jumping Squats 

Straight sets (not broken into rounds)

Option b.) Tabata Air Squats (bottom to bottom) 

Bottom to Bottom = hold at bottom during 10 second rest.

Tabata = 8 x 20 seconds of work / 10 seconds rest

followed by a 5k Run (3.1 miles)

Option c.) 10 Rounds for time:
Run 200m
10 squats
10 push ups

10 sit-ups

Scale to 5 Rounds if you need to based on your strength level.

Abdominal Strength – 3 x Max Plank Hold

After you drop on the first one give yourself 3 minutes and go again trying to hold longer than the first time.

Challenge – wear your weighted vest on today's WOD.

Can’t do / Won’t do / Don’t Like to do/ "Love BURPEES"

Which category do you fall into? 

You know the old saying "if it were easy then everybody would be doing it."

Don't get slack this week! Need accountability? Post your time on CrossFit864 Facebook.

Have a great day!

BE STRONG!

Jay and Janice

Tuesday June 25, 2013

CF864 Strength and Conditioning

Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.
-Psalm 91:1

Don't ever give up. You gotta keep trying, and never give up. 
-Ryan Sheckler 

Equipment needed for today's WOD: 
Stopwatch, Motivation, sidewalk chalk to mark rounds, iPod (optional)

10 Rounds of:
30 seconds of mountain climbers (get full range of motion)
30 seconds of bear crawls
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of jumping air squats (explosive)
30 seconds of lateral hops (set up something mid shin to hop over)
30 second rest – then repeat from beginning

Scale number of rounds based on your fitness level.

Need accountability - post your time on CrossFit864 Facebook.

Have a great day!

BE STRONG!
Jay and Janice

Monday June 24, 2013

CF864 Strength and Conditioning

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17 

"We do not remember days, we remember moments."
-Cesare Pavese

CF864 Closed - Today's workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

See Friday June 21st post for schedule info for this week.

Don't be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. WODs will be posted here each day this week.

Today's WOD - Run 1 Mile stop every minute and do 10 Jumping Squats.

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk getting injured by rushing into the WOD without preparing your body for the hard work ahead. 

Challenge WOD - Run 3 Miles stopping every minute to do 20 Air Squats.

If you have a weighted vest wear it.

Skill Work - 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds

Use this as an opportunity to work on squat form by getting low in each squat.

Skill work - finish with wall squats and squat stretch hold.

Abdominal Strength - 100 (4 count) Flutter Kicks then 100 Sit-ups

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day (sorry, soft drinks and sweet tea don't do the job.) Stay healthy! Stay strong!

Thanks for your continued support.

Now go get after it! 3,2,1 Go!

BE STRONG!

Jay and Janice

Saturday / Sunday June 22-23, 2013

CF864 Strength and Conditioning

And what do you benefit if you gain the whole world but lose your own soul?
-Mark 8:36

What's at the top of your priority list?

Saturday a.m. WOD starts at 0830

Check Friday June 21 post for next weeks CF864 schedule

Have a great weekend!

BE STRONG!
Jay and Janice 

Friday June 21, 2013

CF864 Strength and Conditioning


“Judge not, and you will not be judged; condemn not, and you will not be condemned; forgive, and you will be forgiven;
-Luke 6:37

"Forgiveness is the most powerful thing you can do for yourself. If you can't learn to forgive, You can forget about achieving true success in your life."

- Dr. Dyer

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.  

If you are doing the WOD - you must do the Buy In with the group.

Constantly Varied - Be Prepared for the Unexpected
Stay out of that Rut!

b.) Buy In (starts at the time above) 

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
1.5 Pood Kettlebell Swing x 21
12 Pull-ups

Hit a "Helen" PR today!

Check out the "Helen" video posted on CrossFit864 Facebook.

d.) Cash Out

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

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

CF864 Kids Camp - Get signed up
July 15-18

"The best thing about the future is that it comes only one day at a time."
Abraham Lincoln, (1809-1865)

Gym Schedule for next week
Hey guys, CF864 will be closed next week. We will have a Saturday WOD (June 22) and will close June 24-28. We will return Saturday June 29 for the Upstate Affiliate League (CrossFit Competition) at Swamp Rabbit CrossFit. Sorry for any inconvenience this might cause. A WOD will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a fun, dedicated, supportive, hardcore group like you. It is great to start each day knowing that it will be filled with the opportunity to see so many of you working hard to reach your personal goals. Thank you very much for your understanding and your consideration as we get a few days of quality family time away from our daily routine. We are really looking forward to this time together with our boys. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday July 1 as we resume our normal gym schedule. We are very proud to be part of such an awesome group of hardworking athletes! 
Ya'll are our CF864 family.

Don't let this be an opportunity for you to slack off on your hard work. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. Let's see who's dedicated. 

BE STRONG!
Jay and Janice