Friday February 27, 2015

CrossFit Eight.Six.Four

Your word is a lamp to my feet and a light to my path.

-Psalm 119:105

“Sometimes those who give the most are the ones with the least to spare.”

-Mike McIntyre 

Results or Excuses - pick one

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

Reminder - February Dues (NLT Sunday March 1, 2015) 
$25.00 Late fee on all dues after March 1.

Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 
How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD - CrossFit Games Open 15.1

Workout 15.1
Complete as many rounds as possible in 9 minutes of:
15 toes-to bar
115-lb. deadlifts, 10 reps
115 snatches, 5 reps

Workout 15.1a
6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15 minute clock, start Workout 15.1a immediately after finishing 15.1

Post rounds and reps completed for 15.1 and load for 15.1a to comments and/or register and submit your results as part of the 2015 Reebok CrossFit Games Open.

2015 CrossFit864 In-house Games Open - posted at CF864. 
Reps / Movement Standards / Form / will be judged if you are signed up to compete. 

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Barbells for Cancer (Fundraiser)

March 7, 2015 9a.m. until 12 Noon at CF864 

$15 donation per person

Come show your support.

To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! Stay warm and dry! 

NEVER GIVE UP!
Jay and Janice

Thursday February 26, 2015

CF864 STRENGTH and CONDITIONING

If the iron is blunt, and one does not sharpen the edge, he must use more strength, but wisdom helps one to succeed.

-Ecclesiastes 10:10

"Do what you can, with what you have, where you are."

-Theodore Roosevelt

Reminder - February Dues (NLT Sunday March 1, 2015) 
$25.00 Late fee on all dues after March 1.

Thank you for your consideration! We appreciate you.

Today's WOD's - start promptly at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Check CrossFit864 on Facebook for schedule changes due to weather.

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 8RFT:

3 K2E

5 One Arm KB Floor Press (5 ea. side) AHAP

7 HR Push-ups

20 Second Plank Hold (on elbows)

d.) Cash Out - Finish Strong

Rx Movement Standards:

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.

Thanks! Work Hard! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Barbells for Cancer (Fundraiser)

March 7, 2015 9a.m. until 12 Noon at CF864 

$15 donation per person

Come show your support.

To help fund medical treatments for Tommy Nicholson's wife Bobbie who has cancer. Tommy is the owner of Upstate CrossFit in Mauldin. See whiteboard at gym for details.

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

“The storm starts, when the drops start dropping. 

When the drops stop dropping then the storm starts stopping.” 

-Dr. Seuss

Have a great day! Be Safe! 

NEVER GIVE UP!
Jay and Janice

Wednesday February 25, 2015

CF864 STRENGTH and CONDITIONING   

Constantly Varied! 


But for those who are self-seeking and do not obey the truth, but obey unrighteousness, there will be wrath and fury.
-Romans 2:8

“A storyteller makes up things to help other people; a liar makes up things to help himself.”
-Daniel Wallace

This day in history - 1836
Samuel Colt received U.S. Patent No. 138 (later 9430X) for a "revolving-cylinder pistol." 

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

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

b.) Buy In - Starts as a group

c.) WOD - AMRAP 14

5 GHD Sit-ups (scale - AbMat Sit ups)
10 DU's (scale - x 3 singles)
15 Box Step-ups (45/25 plate held in any position)

Rest 1 Minute

1 x ME Hold on pull-up bar (post time on whiteboard)

d.) Cash Out - Finish Strong

Train Hard. Train Heavy. Train Smart.

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice

Tuesday February 24, 2015

CrossFit 864 - Results or Excuses? 
Which one best describes you today?

Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.
-Proverb 19:17


“I don't want to live in the kind of world where we don't look out for each other. Not just the people that are close to us, but anybody who needs a helping hand. I cant change the way anybody else thinks, or what they choose to do, but I can do my bit.” 
-Charles de Lint

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

Check CrossFit864 Facebook for updates

ALL WODs / Buy In - start together as a group. 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: AMRAP -7 

10 UB KBS
10 Lateral Jumps over KB
1 Push-up 

Load on KBS = 32KG./24KG.
Lateral Jumps = each jump equals 1 rep (10 total jumps)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - HSPU / Hold

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (2-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

Make today a great day! 

NEVER GIVE UP!

Jay and Janice

Monday February 23, 2015

CF864 STRENGTH and CONDITIONING

Give, and it will be given to you. Good measure, pressed down, shaken together, running over, will be put into your lap. For with the measure you use it will be measured back to you.”
-Luke 6:38

“No one has ever become poor by giving.”
-Anne Frank

Today's Buy in - starts at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - CrossFit Games Open Workout 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

d.) Cash Out - Finish Strong! This is part of today's WOD

Scale/modify based on your strength/fitness level. Your form/ROM is just as important as the load on the bar. Poor form/ROM = scaled.

Rx = Movement Standards-Full ROM/Form/Load

Lift Heavy. Run Fast. Eat Like a Caveman

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (2-24) at 7:00p.m.


CF864 2015 Pump and Run - May 9, 2015

2015 CrossFit Games Open - Starts Feb. 26

Check CrossFit864 on Facebook for updates

Are you getting better at DU's (Double-unders)

Have you invested in a good rope?

http://www.rxsmartgear.com/ropes/

MRT - Tonight  
Monday, February 23 (after last WOD) 7:00p.m.

"Be watchful, stand firm in the faith, act like men, be strong."
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

Friday February 20, 2015

CrossFit Eight.Six.Four

In all things I have shown you that by working hard in this way we must help the weak and remember the words of the Lord Jesus, how he himself said, ‘It is more blessed to give than to receive.’”

-Acts 20:35

“Every man is a hero if he strives more for others than for himself alone.”

-Lloyd Alexander

Results or Excuses - pick one

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

a.) Warm-up/Skill Work/Mobility 
How much skill work/mobility have you included this week?

b.) Buy In - start as a group. 

c.) Today's WOD - 4 Rounds:

Max Rep Push Press
10 Strict Dead Hang Pull-ups (palms forward)
150 Fast Singles

Rx'd Load for Push Press = 115/85.
Rep count stops when the bar is racked or put on floor.
Post amount of reps completed for each individual round.

Rx'd Pull-ups = palms forward / no kip / chin must be over bar and arms fully extended at the bottom of the rep - no bent elbows.

Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! Stay warm! 

NEVER GIVE UP!
Jay and Janice

Thursday February 19, 2015

CF864 STRENGTH and CONDITIONING

“But Jesus looked at them and said to them, ‘With men this is impossible, but with God all things are possible.

-Matthew 19:26

"The only way to prove that you're a good sport is to lose."

-Ernie Banks

Today's WOD's - start promptly at:

5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. 

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
PC (Power Clean) - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC 1RM (Build up to a heavy single)

d.) Conditioning - AMRAP 10

5 Burpee/Box Jump/Step Down
10 OHS (45/25) plate

A Squat above parallel is NOT a Squat
Rx Movement Standards:
Burpee (chest and thighs touch deck/floor together) jump onto box – hip must open completely on top of box – step off box each rep.

OHS – Rx = 45/25 plate. Stay off toes. Must reach depth to count rep. Please do not drop weights from OH. Thanks! Scale to OHS with PVC if unable to squat with load OH. 

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.

Thanks! Work Hard! Have fun!

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check CrossFit864 on Facebook for updates

“The sun did not shine. It was too wet to play. So we sat in the house. All that cold, cold, wet day.” 

-Dr. Seuss, The Cat in the Hat

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday February 18, 2015

CF864 STRENGTH and CONDITIONING


The natives showed us extraordinary kindness; for because of the rain that had set in and because of the cold, they kindled a fire and received us all. 
-Acts 28:2 

“It always rains on tents. Rainstorms will travel thousands of miles, against prevailing winds for the opportunity to rain on a tent.”
-Dave Barry


This day in history - 1978
1st Iron Man Triathlon (swim, bike ride, marathon) held, Kona, Hawaii

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

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

b.) Buy In - Starts as a group

c.) WOD - Constantly Varied!

Tabata 8x20/10

Sledgehammer Strikes
OH Plate Hold (45/25)
Single-unders (fast)
Sorensen Hold

d.) Cash Out - Finish Strong

Train Hard(er). Train Heavi(er). Train Smart(er).

Upcoming CF864 Events:

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

"Life isn't about getting and having, it's about giving and being."
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice