Friday August 30, 2013

CF864 Strength and Conditioning

But don’t be so concerned about perishable things like food. Spend your energy seeking the eternal life that the Son of Man can give you.
-John 6:29

“Five percent of the people think; ten percent of the people think they think;
and the other eighty-five percent would rather die than think.”
-Thomas A. Edison

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

Skill Work - What's your goat? (weakness) - work on it! 

Reminder - September Dues (September 1, 2013)
$10.00 Late fee on all dues after Monday, September 2
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 - EMOM 15 (Rx'd=)

10 KBS (32kg./24k.)
5 Burpees

d.) Cash Out - Finish Strong!

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

Grab a cold can of "Kill Cliff" and a pack "The New Primal Grass Fed Beef Jerky" for post WOD recovery.
www.killcliff.com
www.thenewprimal.com

New wrist wraps in stock - grab a pair before they are gone.

RX Jump Ropes will be in next week. You guys put together some cool looking ropes! Can't wait to see you smokin' DU's in the WOD.

I absolutely believe in the power of tithing and giving back. My own experience about all the blessings I've had in my life is that the more I give away, the more that comes back. That is the way life works, and that is the way energy works.
-Ken Blanchard

Question of the day: What got you through this week?

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook

FRIDAY! It's finally here! Enjoy it! It has been another awesome week of hard hard at CF864! Great to see so many of you pushing to be better than you were yesterday.

be strong!
Jay and Janice

Thursday August 29, 2013

CF864 Strength and Conditioning

Jesus told them, “This is the only work God wants from you: Believe in the one he has sent.” 
-John 6:29

“Sometimes the questions are complicated and the answers are simple.” 
-Dr. Suess 

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

Do not risk an injury by not properly warming up prior to the Buy In. Include skill work in your buy in. How much mobility have you done this week?

Skill work - DL Setup 

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

b.) Buy In (starts at the time above)

c.) Strength  - Deadlift - 5RM

NFT - 2 X 12 Back Extensions (2 second hold at top)


d.) Conditioning - 3 RFT:

10 Ground to OH (95/65) Anyway
15 Box Jumps (24/20)
200 Meter Shuttle Run 

Shuttle run - sprint out 50M turn and sprint back 50M (X2)
100% - Not a jog. Go hard!

Goal = all reps unbroken

e.) Cash Out - Finish Strong!

Train to be Stronger!

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

CF864 is now accepting credit cards

“Scar tissue is stronger than regular tissue. Realize the strength, move on.” 
-Henry Rollins

Have a great day!

be strong(er)!
Jay and Janice

Wednesday August 28, 2013

CF864 Strength and Conditioning

You will keep in perfect peace all who trust in you, all whose thoughts are fixed on you!
-Isaiah 26:3

“To be wronged is nothing, unless you continue to remember it.”
-Confucius 

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

Skill Work - Strict Pull-ups

Do not risk an injury by not properly warming up prior to the Buy In.

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD - 10 RFT:

10 Wall Balls
10 (4-Count) Mountain Climbers 

d.) Cash Out - Finish Strong!

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

“You'll find that life is still worthwhile, if you just smile.” 
-Charlie Chaplin

Getting a jump rope order together (RX Jump Ropes)
If you want to get better at "DU's" double unders you need your own rope that is the proper size/style for you. Check out the info on the CrossFit864 Facebook page and we will have the order form at the gym on Monday. A good jump rope is an investment that all CrossFitters need to make. Check with some of the guys and girls in the gym that have this rope. The affiliate discount is 10% on a minimum of 10 ropes. Let us know if you are interested. As of Tuesday afternoon we have a total of 9...need 1 more and we'll place the order.

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook. If you have any good Paleo recipes that you have used lately feel free to share them on the CF864 FB page.

Hope your week is going well.

be strong!
Jay and Janice

Tuesday August 27, 2013

CF864 Strength and Conditioning

Just as our bodies have many parts and each part has a special function, so it is with Christ’s body. We are many parts of one body, and we all belong to each other.
-Romans 12:4-5

"Do all things with love."
-Og Mandino

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

Skill Work - KB Swing form

Do not risk an injury by not properly warming up prior to the Buy In.

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) WOD - "Helen"

Three rounds for time:
Run 400 Meters
21 KBS (24kg./16kg.)
12 Pull-ups

Challenge WOD - "Heavy Helen"

Three rounds for time:

Run 400 Meters

21 KBS (32kg./24kg.)

12 C2B Pull-ups

Helen is definitely one of our fave girls! She might just be our all time favorite! Hit a "Helen" PR today!

d.) Cash Out - Finish Strong!

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

“To live is the rarest thing in the world. Most people exist, that is all.”
-Oscar Wilde

Getting a jump rope order together (RX Jump Ropes)
If you want to get better at "DU's" double unders you need your own rope that is the proper size/style for you. Check out the info on the CrossFit864 Facebook page and we will have the order form at the gym on Monday. A good jump rope is an investment that all CrossFitters need to make. Check with some of the guys and girls in the gym that have this rope. The affiliate discount is 10% on a minimum of 10 ropes. Let us know if you are interested. As of Monday afternoon we have a total of 8...need 2 more.

CF864 is now accepting credit cards

Check us out at CrossFit864 on Facebook. If you have any good Paleo recipes that you have used lately feel free to share them on the CF864 FB page.

Hope your week is going well.

be strong!
Jay and Janice

Monday August 26, 2013

CF864 Strength and Conditioning

For God chose to save us through our Lord Jesus Christ, not to pour out his anger on us. 
-1 Thessalonians 5:9


“Today you are You, that is truer than true. There is no one alive who is Youer than You.”
-Dr. Seuss

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

Do not risk an injury by not properly warming up prior to the Buy In. Spend time doing shoulder mobility before you jump into floor press.

a.) Warm-up 

b.) Buy In (starts at the time above)

c.) Strength  - Floor Press 5RM

NFT - Dips (bar or rings) 2 x 15 

d.) Conditioning - AMRAP 10

5 T2B
10 Push-ups
15 Jumping Lunges

e.) Cash Out - Finish Strong!

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

Question of the day: What motivates you? Why do you do what you do?

“Everything you can imagine is real.” 
-Pablo Picasso

Getting a jump rope order together (RX Jump Ropes)
If you want to get better at "DU's" double unders you need your own rope that is the proper size/style for you. Check out the info on the CrossFit864 Facebook page and we will have the order form at the gym on Monday. A good jump rope is an investment that all CrossFitters need to make. Check with some of the guys and girls in the gym that have this rope. The affiliate discount is 10% on a minimum of 10 ropes. Let us know if you are interested.

Have a great Monday!

be strong!
Jay and Janice

Weekend August 24-25, 2013

CF864 Strength and Conditioning

The LORD says, “I will guide you along the best pathway for your life. I will advise you and watch over you.
-Psalm 32:8

By the grace of God, I'll be that man.
-Dwight L. Moody 

Saturday WOD - Starts 0830

be strong!
Jay and Janice

Friday August 23, 2013

CF864 Strength and Conditioning

 Don't do anything from selfish ambition or from a cheap desire to boast, but be humble toward one another, always considering others better than yourselves.
-Philippians 2:3

“I have not failed. I've just found 10,000 ways that won't work.” 
-Thomas A. Edison

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

Skill Work - Pull-ups 

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 =  2 Power Cleans (at least 60% of BW) 
5 Strict Pull-ups (no kip)
50 Meter Sprint (25M and back) 100% effort

Go heavier on the cleans if you can.

d.) Cash Out - Finish Strong!

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

Question of the day: What drives you? What's your goal?

CF864 is now accepting credit cards

School Supply Drive through August 31
CF864 has a box at the back door to collect school supplies for United Way of Laurens. These supplies will distributed to families throughout Laurens County that are unable to purchase school supplies for their children. Thanks for your support. Help if you are able to help.

Check us out at CrossFit864 on Facebook

Be true to yourself, help others, make each day your masterpiece, make friendship a fine art, drink deeply from good books - especially the Bible, build a shelter against a rainy day, give thanks for your blessings and pray for guidance every day.
-John Wooden

FRIDAY! It's finally here!

be strong!
Jay and Janice