Wednesday April 1, 2015

CF864 STRENGTH and CONDITIONING

As for the one who is weak in faith, welcome him, but not to quarrel over opinions.
-Romans 14:1

“You're here to be light, bringing out the God-colors in the world.
(Matthew 5:14, The Message)” 

This day in history - 1987

Steve Newman became the first man to walk around the world. The walk was 22,000 miles and took 4 years.

Train Hard. Support Others. Have Fun

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

ALL WODs and Buy In - start as a group.

Reminder - April Dues (NLT Wednesday April 1, 2015) 

$25.00 Late fee on all dues after April 1.

Thank you for your consideration! We appreciate you.

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

b.) Buy In - Starts as a group

c.) WOD - For Time:

1,000 Burpees - 1 Hour Cap

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-7) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“You can give without loving, but you can never love without giving.”

-Robert Louis Stevenson 

For those who read all the way to the bottom of the blog

Today's real WOD - AMRAP 15

30 AbMat Sit-ups
20 Wall Balls 
10 DU's (scaled x 3 singles)

Happy April Fools day!

NEVER GIVE UP!
Jay and Janice

Tuesday March 31, 2015

CrossFit 864 - No Frills Just Results

The light shines in the darkness, and the darkness has not overcome it.
-John 1:5

“I will love the light for it shows me the way, yet I will endure the darkness for it shows me the stars.” 
-Og Mandino 

Don't look for ways to make your workout easier - look for ways to make yourself stronger. 

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. 

$25.00 Late fee on all dues after April 1.

Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

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

c.) WOD - 3 RFT:

Run 400 Meters
21 Deadlifts
12 Strict / Dead Hang Pull-ups

Rx Load = Bodyweight on bar
Beast Mode = 1.5 times bodyweight on bar

No Bounce on DL - Quality reps.


d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday April 7 at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check us out at CrossFit864 on Facebook

“Love is not patronizing and charity isn't about pity, it is about love. Charity and love are the same -- with charity you give love, so don't just give money but reach out your hand instead.” 

-Mother Teresa

Make today a great day! 

NEVER GIVE UP!

Jay and Janice

Monday March 30, 2015

CF864 STRENGTH and CONDITIONING

“There is no judgment against anyone who believes in him. But anyone who does not believe in him has already been judged for not believing in God’s one and only Son. And the judgment is based on this fact: God’s light came into the world, but people loved the darkness more than the light, for their actions were evil. All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.
-John 3:18-21

“We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light.” 
-Plato

Reminder - April Dues (NLT Wednesday April 1, 2015) 

$25.00 Late fee on all dues after April 1.

Thank you for your consideration! We appreciate you.

Today's WOD's - start at:
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) 

Clean and Press - Monday's
Back Squat - Thursday's

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

Have you invested in a good rope?

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

Train Hard. Support Others. Have Fun

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Clean and Press (work up to a heavy set of 5)

d.) Conditioning: 10-1 / KBS and Goblet Squat Complex

10 Swings
10 Goblet Squats
10 Swings
9 Goblet Squat
10 Swings
8 Goblet Squats
10 Swings
7 Goblet Squats

...Continue until you reach 1 Squat

10 Swings
1 Goblet Squat

Rx Load = 24kg./16kg. for both movements

A squat above parallel is NOT a squat!

Form! 

Scale/modify based on your strength/fitness level. The movement standards will always be 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:

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

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT - Tonight  
Monday, March 30 (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 March 26, 2015

CrossFit Eight.Six.Four

If the foot should say, “Because I am not a hand, I do not belong to the body,” that would not make it any less a part of the body.
-1 Corinthians 12:15

"I am content to fill a little space if God be glorified."
-Susanna Wesley, mother of John and Charles Wesley

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 - 27-21-15-9 reps for time of:

KBS (24KG./16KG.)
Thrusters (95/65)

If you choose not to follow the Rx movement standards - post your time under scaled even if you use the Rx weight for the workout.

2015 CrossFit864 In-house Games Open WOD #5 (15.5) - posted at CF864. 
If you are competing in the in-house competition these must be done either before or after the regular WOD and must be judged/counted based on CF Games movement standards. Please arrive early or plan on staying after the WOD. Check out the leader board posted at the gym. 

Reps / Movement Standards / Form / will be judged (reps counted) 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 

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

Upcoming CF864 Events:

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

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates 

Just play. Have fun. Enjoy the game.

-Michael Jordan

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Thursday March 26, 2015

CF864 STRENGTH and CONDITIONING

Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Proverbs 27:4

The jealous are troublesome to others, but a torment to themselves.
-William Penn

Train Hard. Support Others. Have Fun

Today's WOD's - start promptly at:

5:15a.m./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 - "Dirty Thirty"

30 Box jump, 24/20 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood/1.5 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Burpees
30 Double unders

d.) Cash Out - Finish Strong

CrossFit Games Open 15.5 - Friday's WOD

Rx Movement Standards:

Form! Scale/modify based on your strength/fitness level. 
The movement standards will always be covered before the WOD starts. Thanks!

Check CrossFit864 on Facebook for video movement demos

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-7) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Rhythm on the Rails 5k Run - May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

“It is not the strength of your faith but the object of your faith that actually saves you.” 
-Timothy Keller

NEVER GIVE UP!
Jay and Janice

Wednesday March 25, 2015

CF864 STRENGTH and CONDITIONING

All who do evil hate the light and refuse to go near it for fear their sins will be exposed. But those who do what is right come to the light so others can see that they are doing what God wants.
- John 3:20-21

“So when the devil throws your sins in your face and declares that you deserve death and hell, tell him this: "I admit that I deserve death and hell, what of it? For I know One who suffered and made satisfaction on my behalf. His name is Jesus Christ, Son of God, and where He is there I shall be also!” 

—Martin Luther (1483-1546)

This day in history - 2014

Twelve year old Katie Francis from Oklahoma City broke the Girl Scout record for cookie sales. She sold 18,107 boxes of cookies over a total of seven weeks. The previous record had been set in the 1980s and was for 18,000 boxes. The selling season was extended by a week and Katie had stated she hoped she could sell up to 20,000 boxes.

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

ALL WODs and Buy In - start as a group.

Skill Work - 15.5 is coming! Ready?

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

b.) Buy In - Starts as a group

c.) WOD - 5 RFT:

10 G2OH - 95/65 (any way) 

5 T2B - palms forward

FW - (2 x 32kg./24kg.) to 25M and back.

OH Plate Carry - (45/25 plate) fully extended/locked out. 25 M and back.

Sprint - to 25 M and back (100%)

Please do not drop plates/KB's during FW / OH Carry. 
Thank you!

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (4-7) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“You can give without loving, but you can never love without giving.”

-Robert Louis Stevenson 


Train Hard. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice

Tuesday March 24, 2015

CrossFit 864 - No Frills Just Results

You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.
-Galatians 5:13

“No one is useless in this world who lightens the burdens of another.” 
-Charles Dickens

Don't look for ways to make your workout easier - look for ways to make yourself better. 

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 - 6
15 KBS (24/16KG.) American Style
100 Single-unders

Rest - 1 Minute

AMRAP - 6
15 Jumping Air Squats
10 Box Step ups (24/20)

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Skill Work - 15.4 is coming! Are you ready?

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (3-24) at 7:00p.m.

CF864 2015 Pump and Run - May 9, 2015

Check us out at CrossFit864 on Facebook

“Love is not patronizing and charity isn't about pity, it is about love. Charity and love are the same -- with charity you give love, so don't just give money but reach out your hand instead.” 

-Mother Teresa

Make today a great day! 

NEVER GIVE UP!

Jay and Janice