Thursday August 1, 2013

CF864 Strength and Conditioning

The fear of the Lord is the beginning of wisdom; all who follow his precepts have good understanding. To him belongs eternal praise.
-Psalm 111:10

This is all you have. This is not a dry run. This is your life. If you want to fritter it away with your fears, then you will fritter it away, but you won't get it back later.
-Laura Schlessinger

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

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

Skill Work - Clean form/technique/rack position 

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

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

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

c.) Strength  - Back Squat / Work up to 5RM

d.) Conditioning - AMRAP 10

OH Lunge (45/25 plate) 10 total - alternate (5l/5r)
5 T2B 
5 One arm OH press (5l/5r) Kbell/Dbell - AHAP 

e.) Cash Out - Finish Strong!

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

In order to succeed, your desire for success should be greater than your fear of failure.
-Bill Cosby

Hang on! Friday is only one day away.

BE STRONG!
Jay and Janice

Wednesday July 31, 2013

CF864 Strength and Conditioning


So stop telling lies. Let us tell our neighbors the truth, for we are all parts of the same body. And “don’t sin by letting anger control you.” Don’t let the sun go down while you are still angry, for anger gives a foothold to the devil. If you are a thief, quit stealing. Instead, use your hands for good hard work, and then give generously to others in need. Don’t use foul or abusive language. Let everything you say be good and helpful, so that your words will be an encouragement to those who hear them. And do not bring sorrow to God’s Holy Spirit by the way you live. Remember, he has identified you as his own, guaranteeing that you will be saved on the day of redemption. Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.
-Ephesians 4:25-32

“Remember as you go about your day that you may be the only Jesus some of your friends, neighbors, and family will ever see.” 
-Wanda Brunsetter, a  celebration of the simple life.

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

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

Skill Work - Clean form/technique/rack position 

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

a.) Warm-up 

b.) Buy In  

c.) WOD - AMRAP 20

5 Lateral Hops (over PVC) over and back = 1
10 Wall Balls
15 AbMat Sit-ups
1 Bear Crawl length of gym (stay low)


d.) Cash Out - Finish Strong!

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

"After the cheers have died down and the stadium is empty, after the headlines have been written and after you are back in the quiet of your room and the championship ring has been placed on the dresser and all the pomp and fanfare has faded, the enduring things that are left are: the dedication to excellence, the dedication to victory, and the dedication to doing with our lives the very best we can to make the world a better place in which to live." 
-Vince Lombardi

Have a great day!

BE STRONG!
Jay and Janice

Tuesday July 30, 2013

CF864 Strength and Conditioning


I will never forget your commandments, for by them you give me life.
-Psalm 119:93

"There is but one degree of commitment; total."
-Arnie Sherr

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

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

Skill Work - Clean form/technique/rack position 

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

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

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

c.) WOD - 10 RFT:

Rx'd =

5 Burpees
10 KBS (24kg./32kg.) 

d.) Cash Out - Finish Strong!

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

"Age is no barrier. It's a limitation you put on your mind."
-Jackie Joyner Kersee

Have a great day!

BE STRONG!
Jay and Janice

Monday July 29, 2013

CF864 Strength and Conditioning

Though he was God, he did not demand and cling to his rights as God. He made himself nothing; he took the humble position of a slave and appeared in human form. And in human form he obediently humbled himself even further by dying a criminal's death on a cross. Because of this, God raised him up to the heights of heaven and gave him a name that is above every other name, so that at the name of Jesus every knee will bow, in heaven and on earth and under the earth, and every tongue will confess that Jesus Christ is Lord, to the glory of God the Father.
Philippians 2:6-11


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

"CF864 Stuff"
New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

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

Skill Work - Clean form/technique/rack position 

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

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

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

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

d.) Conditioning - 4 RFT:

Max Rep Push Press (80% of today's 5RM)
15 Front Squats (same load as push press)
25 DU's (x4 singles) 

e.) Cash Out - Finish Strong

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

“I see Jesus in every human being. I say to myself, this is hungry Jesus, I must feed him. This is sick Jesus. This one has leprosy or gangrene; I must wash him and tend to him. I serve because I love Jesus.” 
-Mother Teresa

What did you think about the 2013 CrossFit Games this past weekend? How did your favorite top CrossFit athlete do? Fittest on Earth! 

How was your nutrition over the weekend? More junk than quality food or did you did you have the willpower to resist.

Have a great Monday!

BE STRONG!
Jay and Janice

Friday July 26, 2013

CF864 Strength and Conditioning

I will hurry, without delay, to obey your commands.
-Psalm 119:60

He is no fool who gives what he cannot keep to gain what he cannot lose. 
-Jim Elliot

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

Skill Work - Work on your goat (weakness) during your warm up
  
a.) Warm-up (spend at least 15 minutes before the buy in)

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you for your consideration.

c.) WOD 21-15-9 Reps of:

Deadlift (225/135)
Box Jump (24/20)

d.) Cash Out

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

Check out the new CrossFit864 tees and CF864 WOD socks, wrist wraps and Zensah arm sleeves at the gym and grab a pack of The New Primal Beef Jerky (grass fed)...makes a great Paleo snack!

People see God every day, they just don’t recognize him.
-Pearl Bailey

How has your nutrition been this week? A 20 minute WOD will not neutralize a day filled with bad eating habits. 

It's here! Have a great Friday! 

BE STRONG!
Jay and Janice

Thursday July 25, 2013

CF864 Strength and Conditioning

Good comes to those who lend money generously and conduct their business fairly.
-Psalm 112:5 (NLT)

“Expecting the world to treat you fairly because you’re a good person is like expecting a bull not to attack you because you’re a vegetarian.”
-Dennis Wholey

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

Skill Work - Work on your weakness during your warm up
  
a.) Warm-up (spend at least 15 minutes before the buy in)

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you! 

c.) WOD - 3 RFT:

50 KBS (24kg./16kg.) American Style - OH
25 Push-ups (hand release)
15 T2B (palms forward)

d.) Cash Out

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

Check out the new CrossFit864 tees and CF socks and Zensah arm sleeves at the gym and grab a pack of The New Primal Beef Jerky (grass fed)...makes a great Paleo snack!

"Forgiveness is the economy of the heart.…forgiveness saves the expense of anger, the cost of hatred, the waste of spirits." 
-Hannah More

Have a great Thursday! Hang on Friday is almost here.

BE STRONG!
Jay and Janice