Friday February 28, 2014

CF864 Strength and Conditioning

Let’s not merely say that we love each other; let us show the truth by our actions.
-1 John 3:18

The hunger for love is much more difficult to remove than the hunger for bread. 
-Mother Teresa

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

Reminder - March Dues (by March 1, 2014)$10.00 Late fee on all dues after March 1. 

Skill Work - Goat work. Things that you suck at.

Buy In - as a group

WOD - CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

See CF Games movement standards on CrossFit864 Facebook
Scale based on your strength/skill/fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

Are you closer to your goal than you were a month ago?

I will place no value on anything I have or may possess except in relation to the kingdom of Christ.

-David Livingstone

be strong!

Jay and Janice

Thursday February 27, 2014

CF864 Strength and Conditioning

God showed how much he loved us by sending his one and only Son into the world so that we might have eternal life through him
-1 John 4:9


Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.
-Will Smith

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

Skill Work - Work on your weakness so it doesn't crush you when it shows up in the next WOD. Don't neglect this important part of your CrossFit training.

Buy In - as a group

WOD - CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70kg/45kg) - Conventional style
12 Push-ups (HR)
15 Box jumps (24/20)

Scale based on your strength/skill/fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


2014 CrossFit Games Open - start 2.27.2014
We will post the first workout on Friday. Get signed up on the games site today before it's too late.

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit - Competition March 15 at 4:00p.m. Details on board

What are you training for?

be strong!

Jay and Janice

Wednesday February 26, 2014

CF864 Strength and Conditioning

Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’
-Matthew 22:37-39

“You cannot find peace by avoiding life.” 
-Virginia Woolf

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

Warm-up/Mobility/Skill Work

Buy In - as a group

WOD: AMRAP - 20

 5 K2E (palms forward)
10 DU's (scale to x 3 singles)
15 GHD Sit-ups (scale to AbMat Sit ups)
Bear Crawl - 1 length of gym each round

Always Train Smart - if you can't lift a weight with perfect form/technique, you shouldn't be lifting it; the risk to reward ratio is way too high. Don't risk it. Train to get stronger!

Rx = Movement Standards/Load/ROM/Form


You cannot separate fools from their foolishness, even though you grind them like grain with mortar and pestle.
-Proverbs 27:22

Check CrossFit864 Facebook for updates and CF instructional videos

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us.

Have a great day! 

be strong!

Jay and Janice

Tuesday February 25, 2014

CF864 Strength and Conditioning

For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope. In those days when you pray, I will listen. If you look for me wholeheartedly, you will find me.
-Jeremiah 29:11-13

“There are no 'if's' in God's world. And no places that are safer than other places. The center of His will is our only safety - let us pray that we may always know it!” 
-Corrie ten Boom

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

Skill Work - Work on your weakness so it doesn't crush you when it shows up in the next WOD. Don't neglect this important part of your CrossFit training.

Buy In - as a group


Strength - Power Clean 3RM (work up to a heavy triple)

Conditioning 

AMRAP - 5
5 No Push-up Burpee 
(must clap overhead - arms fully extended. Feet must clear floor)
10 Split Jumps (jumping lunge - alternate legs) Explosive reps.

Rest - 1 Minute

AMRAP - 5
5 One arm KB Push Press (24kg./16kg.) 5 L/R
One arm Farmers Walk (Rack position) Same Kbell
-Length of gym. One arm down - rotate arms and walk back.

Scale based on your strength/skill/fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

What are you training for?

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us. 

“The sun shines not on us but in us.”

-John Muir

Have a great day! 

be strong!

Jay and Janice

Monday February 24, 2014

CF864 Strength and Conditioning


If you plan to do evil, you will be lost; if you plan to do good, you will receive unfailing love and faithfulness.
-Proverbs 14:22


“All your life, other people will try to take your accomplishments away from you. Don't you take it away from yourself.”
-Michael Crichton

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


Skill Work - Work on your weakness so it doesn't crush you when it shows up in the next WOD.

Buy In - as a group

WOD - For time:

Rx=
Run 800 Meters
50 Thrusters (95/65)
30 Strict Pull-ups

Scale based on your strength/skill/fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Men's Roundtable - A Quest for Authentic Manhood

Starts Monday, March 3 (after last WOD) 7:00p.m.

All guys are welcome to join us. 

“Pride gets no pleasure out of having something, only out of having more of it than the next man... It is the comparison that makes you proud: the pleasure of being above the rest. Once the element of competition is gone, pride is gone.”
-C.S. Lewis

Have a great Monday! 

be strong!

Jay and Janice

Friday February 21, 2014

CF864 Strength and Conditioning


Love prospers when a fault is forgiven, but dwelling on it separates close friends.
-Proverbs 17:9

“I love you like a fat kid loves cake!” 
-Scott Adams

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

Warm-up/Mobility/Skill Work

Buy In - starts as a group

WOD - "Michael"

3 Rounds
800 Meter Run
50 Back Extensions
50 AbMat Sit Ups
(25 minute cap)

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michaels passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014

No Saturday WOD this week - 
We will be at the Dynamic Duo CrossFit Competition

be strong!

Jay and Janice

Thursday February 20, 2014

CF864 Strength and Conditioning

So that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in praise and glory and honor at the revelation of Jesus Christ.
-1 Peter 1:7

“Real gold fears no fire.” 
-Randy Alcorn

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

Warm-up/Mobility/Skill Work

Buy In - as a group

Strength - Press 1RM

Test your strength today - work up to a heavy single. Make sure to log your numbers in your training journal for reference on future WODs.

Conditioning - AMRAP 10

10 OHS (95/65 bar) or (45/25 plate)

Max rep pull-ups 

Start with 5 DU's and add 5 each round

Rx =

a.) OHS - Must hit parallel or below. Bar/plate FULLY extended/locked out

b.) Complete as many legit/full range of motion pull-ups as possible without coming off the bar. Chin must be completely over the bar/ NO chicken-necking. Arms fully extended at the bottom of each rep. Any hand position. 

c.) DU's (x3 singles) 

Example of rounds - round 1 = 5, round 2 = 10, round 3 = 15, etc. 

Put your initials on the whiteboard under RX or Scaled before the clock starts.

Scale load today based on your fitness level. 

Train to be better not just get by. This includes doing skill work. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

be strong!

Jay and Janice

Wednesday February 19, 2014

CF864 Strength and Conditioning

And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love. No power in the sky above or in the earth below—indeed, nothing in all creation will ever be able to separate us from the love of God that is revealed in Christ Jesus our Lord.
-Romans 8:38-39

“Stay low, stay quiet, keep it simple, don't expect too much, enjoy what you have.” 
-Dean Koontz

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

Warm-up/Mobility/Skill Work

Buy In - as a group

WOD - 4RFT:
5 Atlas Stone to Shoulder 
7 Burpee Broad Jump
9 Ring Dips 

4 RFT: As a group (starts together on clock)
30 Seconds - Hold heaviest Kbell/Dbell that you can hold (one hand)
Rest 30 Seconds
30 Seconds Handstand Hold (tight, no sag)
Rest 30 Seconds
30 Second Plank (tight, no sag)

Rotate as a group

Atlas Stone - AHAP
Burpee Broad Jump - Explosive jumps
Ring Dips (No assistance with bands) Scale x 2 Push-ups until you build strength on your dips. This is a good movement to include in your warm-up / skill work before the buy in.
Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Failure is simply the opportunity to begin again, this time more intelligently.
-Henry Ford

Check CrossFit864 Facebook for updates and CF instructional videos

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great day! 

be strong!

Jay and Janice

Tuesday February 18, 2014

CF864 Strength and Conditioning

Every moving thing that lives shall be food for you. And as I gave you the green plants, I give you everything.
-Genesis 9:3

Obese people and those desiring to lose weight should perform hard work before food. Meals should be taken after exertion and while still panting from fatigue. They should, moreover, only eat once per day and take no baths and sleep on a hard bed and walk naked as long as possible.

-Hippocrates circa 471 BC (The Father of Modern Medicine)

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

Warm-up/Mobility/Skill Work

Buy In - as a group

Strength - Power Clean 5RM

Conditioning - 150 KBS For Time

Load = 24kg./16kg. American Swings

Every time you stop swinging run 200 meters

CrossFit Games Movement Standards for Kettlebell Swings:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), 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.

Kettlebell swings that do not meet movement standards are considered scaled.

Scale/modify based on your fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

Have a great day! 

be strong!

Jay and Janice

Monday February 17, 2014

CF864 Strength and Conditioning

For this is the message that you have heard from the beginning, that we should love one another.
-1 John 3:11

In Heaven, to look into God's eyes will be to see what we've always longed to see: the person who made us for His own good pleasure. Seeing God will be like seeing everything else for the first time.
-Randy Alcorn

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

Current 3 week strength cycle 
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday) 
Press (Thursday)

Warm-up/Mobility/Skill Work

Buy In - as a group

Strength - Back Squat 1RM

Test your strength - work up to a heavy single. Make sure to log your numbers in your training journal for reference on future WODs.

NFT - 3 X 8 Back Extensions (3 second hold at top)

Conditioning - CF Games Open 13.2

10 Minute AMRAP:

5 Shoulder to Overhead
10 Deadlift
15 Box Jumps

Rx Load - 115/75
Box - 24/20

Rx = CF Games Movement Standards - covered before WOD

Rx = More than just the load on the bar. 
You must meet the standard - anything less = scaled/modified. 

Scale load today based on your fitness level. 

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form

Check CrossFit864 Facebook for updates

CrossFit864 Pump and Run" Bench Press/5k

May 3, 2014

But love your enemies, and do good, and lend, expecting nothing in return, and your reward will be great, and you will be sons of the Most High, for he is kind to the ungrateful and the evil. 

-Luke 6:35

Have a great Monday! 

be strong!

Jay and Janice

Friday February 14, 2014

CF864 Strength and Conditioning

It does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.
1 Corinthians 13:6-7

“Love all, trust a few, do wrong to none.” 
-William Shakespeare

Today's WOD's - 4:15p.m./5:15p.m./6:15p.m. 
No 5:15a.m. today

Warm-up/Mobility/Skill Work

Buy In - starts as a group

Current 3 week strength cycle 
Week 1: 5RM, Week 2: 3RM, Week 3: 1RM
Back Squat (Monday) 
Press (Thursday) 

Strength - Press 3RM

Skill work today - work on your clean position / set up and KBS Form
Rx - Based on CF Games Movement Standards

Conditioning 

3 RFT:
10 L-Pull-ups
20 KBS (24/16kg.) American 

2 Minute Rest

3 RFT:
10 Strict Pull-ups
20 Thrusters (95/65)

Goal - UB reps

7 Minute Cap on each 3 round WOD

Cash Out - Finish Strong

Rx = Movement Standards/Load/ROM/Form


CrossFit864 Pump and Run" Bench Press/5k
May 3, 2014

"Be Ye Men of Valour"
"Centuries ago words were written to be a call and a spur to the faithful servants of Truth and Justice: 'Arm yourselves, and be ye men of valour, and be in readiness for the conflict; for it is better for us to perish in battle than to look upon the outrage of our nation and our altar. As the will of God is in Heaven, even so let it be.'"

-Winston Churchill

Have a great day! 

be strong!

Jay and Janice