Saturday February 1, 2014

CF864 Strength and Conditioning

I have fought the good fight, I have finished the race, I have kept the faith.
-2 Timothy 4:7

"In running, it doesn't matter whether you come in first, in the middle of the pack, or last. You can say, 'I have finished.' There is a lot of satisfaction in that."
-Fred Lebow (New York City Marathon co-founder)

CrossFit864 Half Marathon 13.1 - 8:00a.m. Today 

No Saturday a.m. WOD

Come out and run or come out and support your community, fellow CrossFitters and friends. Share some motivation today.

Have a great weekend! Have fun!

"Running is a big question mark that's there each and every day. It asks you, 'Are you going to be a wimp or are you going to be strong today?"
-Peter Maher, marathon runner

Be Strong!
Jay and Janice

Friday January 31, 2014

CF864 Strength and Conditioning

Always be humble and gentle. Be patient with each other, making allowance for each other’s faults because of your love.
-Ephesians 4:2

“True humility is not thinking less of yourself; it is thinking of yourself less.” 
-C.S. Lewis

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

Warm-up/Mobility/Skill Work

Buy In - as a group

WOD -  AMRAP 20

10 Weighted Step-Ups (5 each leg -alternate legs)

5 Box Jumps (same box used for step-ups)

5 KBS - American (same KB used for step up)

Rx'd Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20

Kbell held at chest level with both hands

Equipment needed today: 1 box / 1 KB

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


“See everything, overlook a great deal, correct a little.” 
-Pope John XXIII

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great Friday! 

be strong!

Jay and Janice

Thursday January 30,2014

CF864 Strength and Conditioning

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

Warm-up/Mobility/Skill Work

Reminder- February Dues (by February 1,2014)

$10.00 Late fee on all dues after February 3.

Buy In - starts as a group 

WOD - EMOM - 15

Even - 3 Deadlifts 

Odd - 6 Lateral Hop Burpees (over DL bar)

(DL Load= 80% of your last 1RM/good form/No bounce)

Burpees = Feet clear the ground with a clap overhead

Cash Out - Finish Strong

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Wednesday January 29, 2014

CF864 Strength and Conditioning

11a.m. only  (no 5:15 and 9am)

Warm-up/Mobility/Skill Work

Buy In - starts as a group

WOD - AMRAP 20

10 Weighted Step-Ups (5 each leg -alternate legs each rep)

5 Box Jumps (same box used for step-ups)

5 Burpees 

Rx'd Load on Step-Ups=One (24kg./16kg/Kbell) Box 24/20

Cash Out - Finish Strong

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great Monday! 

be strong!

Jay and Janice

Tuesday January 28, 2014

CF864 Strength and Conditioning


For we are not fighting against flesh-and-blood enemies, but against evil rulers and authorities of the unseen world, against mighty powers in this dark world, and against evil spirits in the heavenly places. Therefore, put on every piece of God’s armor so you will be able to resist the enemy in the time of evil. Then after the battle you will still be standing firm.
-Ephesians 6:12-13

“I have been driven many times upon my knees by the overwhelming conviction that I had no where else to go. My own wisdom and that of all about me seemed insufficient for that day.” 
-Abraham Lincoln
Today's WOD's - start promptly at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Warm-up/Mobility/Skill Work

Buy In - starts as a group

WOD - Clock Runs for - 12 Minutes:

1 Ball Slam
10 AbMat Sit-ups
2 Ball Slams
10 AbMat Sit-ups
3 Ball Slams
10 AbMat Sit-ups
4 Ball Slams
10 AbMat Sit-ups
5 Ball Slams
Continue - 15 Minutes

Add a rep each round and continue as far as you can go in 15 minutes

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Skill work - how much time do you spend working on your weakness? Any? What movements do you struggle with? Starting position (feet, hands, etc) for cleans, strict pull-ups (be strong at strict pull-ups before moving to any kipping variation), overhead press (able to lock bar out in a safe, effective manner), squat depth (do you struggle reaching parallel or below), are you leaning forward with your face looking at the ground in the bottom of your squat (tight hips, hamstrings, etc) the list goes on and on. Don't complain if you do absolutely no skill work or mobility work. Work to stay injury free and become more efficient in your movements.  
“In the course of my life, I have often had to eat my words, and I must confess that I have always found it a wholesome diet.” 
-Winston Churchill 

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great Monday! 

be strong!

Jay and Janice

Monday January 27, 2014

CF864 Strength and Conditioning

Humble yourselves before the Lord, and he will lift you up in honor.
-James 4:10

“The more humble and obedient to God a man is, the more wise and at peace he will be in all that he does.” 
-Thomas Kempis (1471)

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

Warm-up/Mobility/Skill Work


Buy In - as a group


WOD - For total time: 

50 Curtis P's
50 Strict Pull-ups

Curtis P = Hang Squat Clean + Lunge + Lunge + Push Press
Load - Rx = 95/65  
Beast Mode = 135/95

Pull-ups (post number of times you come off the bar)
Rx = all reps must be strict, no kip. Chin over bar  and arms fully extended / elbows straight at the bottom of the movement. No chicken necking.

Complete all 50 Curtis P's before moving to Pull-ups.

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Don't just get by - Get better

“Every person that you meet knows something you don't; learn from them.” 

-H. Jackson Brown Jr.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great Monday! 

be strong!

Jay and Janice

Friday January 24, 2014

CF864 Strength and Conditioning

If you need wisdom, ask our generous God, and he will give it to you. He will not rebuke you for asking.
-James 1:5


“For the Christian, death is not the end of adventure but a doorway from a wold where dreams and adventures shrink, to a world where dreams and adventures forever expand.”
-Randy Alcorn, Heaven

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

Don't get by - Get better

Warm-up/Mobility/Skill 


Buy In


WOD 10 - 1 Reps of:
Strict Pull-ups 
KBS (32kg./24kg.) - American

Cash Out - Finish Strong

"He who loves his work never labors."

- Jim Stovall

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great Friday! 

be strong!

Jay and Janice

Thursday January 23, 2014

CF864 Strength and Conditioning

Effective Prayer 
“Keep on asking, and you will receive what you ask for. Keep on seeking, and you will find. Keep on knocking, and the door will be opened to you. For everyone who asks, receives. Everyone who seeks, finds. And to everyone who knocks, the door will be opened."
-Matthew 7:7-8


The roots of true achievement lie in the will to become the best that you can become.
-Harold Taylor 

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

Warm-up/Mobility/Skill 


Buy In


Strength - Deadlift 1RM (work up to a heavy single)

Conditioning - 2008 CrossFit Games - Event 2

5 RFT: 5 Deadlifts (275/185)
10 Burpees 

Rx Movement Standards for DL and Burpee posted on whiteboard at gym.
Remember - Rx is more than the load on the bar. 
 
Cash Out - Finish Strong

“Be strong. Live honorably and with dignity. When you don't think you can, hold on.” 
-James Frey

Rx = Movement Standards/Load/ROM/Form


Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

"CrossFit864 Pump and Run" Bench Press / 5k

 May 3, 2014

Excuses or Results - Your Choice

Have a great day! 

be strong!

Jay and Janice

Wednesday January 22, 2014

CF864 Strength and Conditioning

Don’t be misled—you cannot mock the justice of God. You will always harvest what you plant. Those who live only to satisfy their own sinful nature will harvest decay and death from that sinful nature. But those who live to please the Spirit will harvest everlasting life from the Spirit. 
-Galatians 6:7-8

“Those who deny freedom to others deserve it not for themselves.” 
-Abraham Lincoln

Today's WOD's - start promptly at:
5:15a.m./9:00a.m.

Warm-up/Mobility/Skill 

Buy In

WOD - EMOM 15

a.) Even - 10 Ball Slams
b.) Odd - One Arm KB Press (5 each side)

Cash Out - Finish Strong

"On the Internet, everyone squats. In real life, the squat rack is always empty. You figure out what this means." - Steve Shaw (powerlifter)

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

"CrossFit864 Pump and Run" Bench Press / 5k

 May 3, 2014

Excuses or Results - Your Choice

be strong!

Jay and Janice

Tuesday January 21, 2014

CF864 Strength and Conditioning

Faith and Endurance - Dear brothers and sisters, when troubles come your way, consider it an opportunity for great joy. For you know that when your faith is tested, your endurance has a chance to grow.
-James 1:2-3

“Folks are usually about as happy as they make their minds up to be” 
-Abraham Lincoln

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

Warm-up/Mobility/Skill 

Buy In

WOD - AMRAP 20

5 PC (135/95)
10 T2B
15 DU's (scale to x 3 singles)

Cash Out - Finish Strong

Do more than is required. What is the distance between someone who achieves their goals consistently and those who spend their lives and careers merely following? The extra mile.
-Gary Ryan Blair

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Excuses or Results - Your Choice

be strong!

Jay and Janice

Monday January 20, 2014

CF864 Strength and Conditioning

Do to others whatever you would like them to do to you. 
-Matthew 7:12

“While intent is the seed of manifestation, action is the water that nourishes the seed. Your actions must reflect your goals in order to achieve true success.” 
-Steve Maraboli

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

Warm-up/Mobility/Skill 

Buy In

Strength - Floor Press 1RM (work up to a heavy single)

Conditioning - “Cindy XXX“

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Cash Out - Finish Strong

 “Don’t measure yourself by what you have accomplished, but by what you should have accomplished with your ability.” 
-John Wooden

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Excuses or Results - Your Choice

be strong!

Jay and Janice

Friday January 17, 2014

CF864 Strength and Conditioning

So I say, let the Holy Spirit guide your lives. Then you won’t be doing what your sinful nature craves.
-Galatians 5:16

“The way to get started is to quit talking and begin doing. ” 
-The Walt Disney Company

Excuses or Results - You can't have both

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

Today's WOD 

Warm-up/Mobility/Skill 

Buy In

WOD - For time:

50 Back Squats 
50 Box Jumps
50 Strict Pull-ups

Squat load = your body weight on bar
Box Jump = 24/20
Pull-ups = strict / no kip. chin over bar. full ROM.

Complete all reps for each movement before moving to the next exercise.
Cash Out - Finish Strong

“Talent is a wonderful thing, but it won't carry a quitter. ” 

-Stephen King

Rx = Movement Standards/Load/ROM/Form

Scale/modify based on your strength/fitness level.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

be strong!

Jay and Janice

Thursday January 16, 2014

CF864 Strength and Conditioning

Jesus said to the people who believed in him, “You are truly my disciples if you remain faithful to my teachings. And you will know the truth, and the truth will set you free.”
-John 8:31-32

“When something comes easy, you usually let it go the same way.” 
-Nora Roberts

Excuses or Results - You can't have both

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

Today's WOD 

Warm-up/Mobility/Skill 

Buy In

Strength - Deadlift 3RM

NFT - 2 X 15 Back Extension 

Conditioning - EMOM 10

3 C and J (135/95)
6 Lateral Hop Burpees 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Scale/modify based on your strength/fitness level.

Check CrossFit864 Facebook for updates

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Life does not require us to make good; it asks only that we give our best at each level of experience.

-Harold Ruopp 

be strong!

Jay and Janice