Wednesday November 27, 2013

CF864 Strength and Conditioning

"Happy Birthday Janice!"

Since we are receiving a Kingdom that is unshakable, let us be thankful and please God by worshiping him with holy fear and awe.
-Hebrews 12:28

If you are really thankful, what do you do? You share.
-W. Clement Stone

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

a.) Warm-up / Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD: AMRAP-18

3 Deadlifts (your body weight on bar)
1 Round of Cindy

d.) Cash Out - Finish Strong! 

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

Under Armour Hoodie Order - see board at gym

Thanksgiving 2013 Gym Schedule:
Monday - Wednesday normal schedule
Closed Thursday - Saturday
Monday December 2 - open normal schedule

"Have a great Thanksgiving"

be strong!
Jay and Janice

Tuesday November 26, 2013

CF864 Strength and Conditioning

Thanks be to God! He gives us the victory through our Lord Jesus Christ.
-1 Corinthians 15:57

We have been the recipients of the choicest bounties of Heaven; we have been preserved these many years in peace and prosperity; we have grown in numbers, wealth, and power as no other nation has ever grown. 
-Abraham Lincoln, at Thanksgiving time during the Civil War, 1863

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

Constantly Varied - Always Prepared 

a.) Warm-up - Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD 

 "Freddy Krueger"

For Time, 21-15-9 Reps of:
KBS (32kg./24kg.)
Burpees

FORM, FORM, FORM!

Go as fast as possible with legit form! 

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don't drop kettlebells - please control to the ground. 

Goal = All unbroken reps on each round.

d.) Cash Out - Finish Strong!

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

Repost - Maybe this this will help you plan your Thanksgiving meal.
When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar. 
-D.E. Bradford

Carbs do two things - they taste good and they make you fat. 


Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Thanksgiving 2013 Gym Schedule:

Monday - Wednesday normal schedule

Closed Thursday - Saturday

Have a great day! Look forward to seeing you today as early as 5:15a.m. or as late as 6:15p.m. today. 

be strong!

Jay and Janice

Monday November 25, 2013

CF864 Strength and Conditioning

Give thanks to the Lord, for HE is good; HIS love endures forever.

-Psalm 107:1

"Perhaps no custom reveals our character as a Nation so clearly as our celebration of Thanksgiving Day."
-Ronald Reagan

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

Skill work - Shoulder mobility / Ankle mobility

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

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

c.) WOD 4 RFT:

Push Press - Max Reps (95/65) 
10 Strict Pull-ups (palms forward)
200 Meter Shuttle Run (50 meter mark and back twice)

Beast Mode - 135/95 Push Press
Pull ups - Strict, No kip, Palms forward
Shuttle Run - sprint to 50 meter mark and back twice.

Rep count stops on push press when you rack the bar. You can can rest while holding the bar in the rack position.

Rx Form - Remember that form is just as important as the load.

Score = Post total push press reps along with total time.

d.) Cash Out


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

Strength - We will resume our strength cycle next week with 3RM Press (Monday 12-2) and 3RM Back Squat (Thursday 12-5) 

Grab a cold "Kill Cliff" and a Whey Protein for Post WOD recovery.

“You may be good. You may even be better than everyone esle. But without a coach you will never be as good as you could be.” 
-Andy Stanley, Next Generation Leader

Check us out at CrossFit864 on Facebook

Thanksgiving 2013 Gym Schedule:

Monday - Wednesday normal schedule

Closed Thursday - Saturday

be strong!

Jay and Janice

Friday November 22, 2013

CF864 Strength and Conditioning

Anyone who does not love does not know God, because God is love.
-1 John 4:8

“Nearly all men can stand adversity, but if you want to test a man's character, give him power.” 
-Abraham Lincoln

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

a.)  Warm-up / Mobility work

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

c.) WOD: 10-1 Ladder

C2B Pull-ups 
Box Jumps (24/20)

100 Meter Sprint (100%) between each round
Sprint to 50 Meter mark and back

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

How do you refuel after an intense CrossFit workout?

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

Check us out at CrossFit864 on Facebook

Have a great Friday!

be strong!
Jay and Janice

Thursday November 21, 2013

CF864 Strength and Conditioning

Come, let us sing to the Lord! Let us shout joyfully to the Rock of our salvation. Let us come to him with thanksgiving. Let us sing psalms of praise to him.
-Psalm 95:1-2

“Strength is not something you have, it's something you find.”
-Emma Smith


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

Skill work - Ankle mobility / Squat Stretch

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

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

c.) Strength  - Back Squat 5RM

FORM! A squat above parallel is NOT a squat!

d.) Conditioning 21-15-9:

Goblet Squat (24kg./16kg.)
Beast Mode (Guys-32kg./Girls24kg.)

KBS (same kbell used on squats)
Rx'd = American style

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How's the skill work going? Improving in weak areas?

What are you most thankful for in your life today?

be strong(er)!
Jay and Janice

Wednesday November 20, 2013

CF864 Strength and Conditioning

Oh, the joys of those who do not follow the advice of the wicked, or stand around with sinners, or join in with mockers. But they delight in the law of theLord, meditating on it day and night.
-Psalm 1:1-2

“The key to successful leadership is influence, not authority.” 
-Kenneth H. Blanchard

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

a.) Warm-up / Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD: AMRAP-20

10 Wall Balls
10 Hollow Rock
10 Back Extensions

d.) Cash Out - Finish Strong! 

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

Grab a cold "Kill Cliff" and a Whey Protein for Post WOD recovery.

be strong!
Jay and Janice