Monday June 1, 2015

CF864 STRENGTH and CONDITIONING

For where jealousy and selfish ambition exist, there will be disorder and every vile practice.
-James 3:16

Jealousy is the worst trait in any person.
-Adam DeVine

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Look forward to kicking off a strong week of CrossFit with 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) 

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

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

Reminder - June Dues (NLT Monday June 1, 2015) 
$25.00 Late fee on all dues after June 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 5)

d.) Conditioning - AMRAP 10

5 Jumping Squats
10 KBS 
15 Fast Single-unders

A Squat Above Parallel is NOT A Squat!

RX KBS Load = 24kg./16kg. - American 
Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

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

CF864 Community Yard Sale (BYOT)
May 30 Saturday 7a.m. - 11a.m. 
Bring your treasures and join us at the gym.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

We hope that a lot of you will be able to show up and support this community effort especially if you have children that attend here. If we don't help who will? 

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

"Be watchful, stand firm in the faith, act like men, be strong."

-1 Cor. 16:13

NEVER GIVE UP!
Jay and Janice

Friday May 29, 2015

CrossFit Eight.Six.Four 

The vexation of a fool is known at once, but the prudent ignores an insult.
-Proverbs 12:16

“Though my work may be menial, though my contribution may be small, I can perform it with dignity and offer it with unselfishness. My talents may not be great, but I can use them to bless the lives of others.... The goodness of the world in which we live is the accumulated goodness of many small and seemingly inconsequential acts.”
-Gordon Hinckley

Today's WOD's - start at:

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

Reminder - June Dues (NLT Monday June 1, 2015) 
$25.00 Late fee on all dues after June 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.) Today's WOD  

Back Squat 1 x 20 

Tabata 8 x 20/10 KBS (32kg./24kg.)

50 Strict T2B (no kip) 

Goal = break as few times as possible (post breaks on board)

RX Load on squats = AHAP with good form (ALL reps below parallel - Full ROM) without racking the bar. You will miss the benefit of the squats if you choose to load a weight that doesn't challenge you. It should be a real challenge to complete the last few reps. Don't load a weight that you can only do partial reps with. Post weight used on whiteboard - not concerned about the time on this.
Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

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


CF864 Community Yard Sale (BYOT)
May 30 Saturday 7a.m. - 11a.m. 
Bring your treasures and join us at the gym.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

We hope that a lot of you will be able to show up and support this community effort especially if you have children that attend here. If we don't help who will? 

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier 

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

Show Up and Be Strong!

Have a great weekend! 

God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.
Variation of an excerpt from "The Serenity Prayer"
by Reinhold Neibuhr

NEVER GIVE UP!

Jay and Janice

Thursday May 28, 2015

CrossFit 864 - No Frills Just Results

But now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth.
-Colossians 3:8

If a small thing has the power to make you angry, does that not indicate something about your size? 
-Sydney J. Harris

Who are you angry at right now? Why?

Jealousy...is a mental cancer.
-B.C. Forbes

Food Waste in America's Schools
And so it goes on hundreds of campuses in Los Angeles Unified, the nation's second-largest school system, which serves 650,000 meals a day. Students throw out at least $100,000 worth of food a day — and probably far more, according to estimates by David Binkle, the district's food services director. That amounts to $18 million a year — based on a conservative estimate of 10% food waste.

Looking forward to a great day at CF864!

Don't allow yourself to wake up with yesterday's issues troubling your mind. Refuse to live backwards, see each day as a new chapter. 


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

Reminder - June Dues (NLT Monday June 1, 2015) 
$25.00 Late fee on all dues after June 1.
Thank you for your consideration! We appreciate you.

Skill Work/Goat Work = Making your weakness your strength.

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

Constantly Varied - Be Prepared - Don't get in a Rut!

Skill Work Today - OH Position 

Show up in time to warm up before the Buy In.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - This is NOT a warm-up / Starts as a group

c.) WOD - AMRAP - 20

5 Floor Press
10 Push-ups (hand release) No Sag. Strict Form
Suitcase Carry (aka One Arm Farmers Walk) 
Run to 100 Meter mark and back  

RX Load on Floor Press = Your body weight
Don't load a weight that you can't unrack / rack without a spot.

RX Suitcase Carry = to 50 Meter mark and switch hands
M = 32kg. KB / W = 24kg. KB
Please don't drop KB and for safety don't leave KB in road between rounds.

Scale / Modify as needed based on your strength / fitness level.

Show up in time to warm up. Remember the buy in is not a warm up.

d.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 Community Yard Sale (BYOT)
May 30 Saturday 7a.m. - 11a.m. 
Bring your treasures and join us at the gym.
Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

We hope that a lot of you will be able to show up and support this community effort especially if you have children that attend here. If we don't help who will? 

Check us out at CrossFit864 on Facebook

Being challenged in life is inevitable.

Being defeated is optional.

Have a great day!

NEVER GIVE UP!
Jay and Janice

Wednesday May 27, 2015

CrossFit 864 - No Frills Just Results

Just so, I tell you, there will be more joy in heaven over one sinner who repents than over ninety-nine righteous persons who need no repentance.
-Luke 15:7

"If we love our country, we should also love our countrymen." 
-Ronald Reagan

North American Food Waste
Americans waste an astonishing 27% of our available food, contributing to the global food crisis. According to the US Dept. of Agriculture, saving just 5% of the wasted food could feed 4 million people per day! Unfortunately, literally millions of tons of taxpayer-subsidized school lunches are sent to the landfill.

Feed the hungry, and help those in trouble (NLT)

This day in history - 1977 

George H. Willig was fined for scaling the World Trade Center in New York on May 26. He was fined $1.10

Note - Today's Schedule

Hump Day WOD's - start at: 5:15a.m./7:30a.m./No 9:00a.m. today

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today?

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

b.) Buy In - Starts as a group

c.) WOD - 5 RFT:

10 Step OH Walking Lunge (45/25 plate)
20 DU's (x3 singles)
10 Weighted OH Step-ups (45/25 plate)
20 AbMat Sit-ups

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

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

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“He that is good for making excuses is seldom good for anything else.”

-Benjamin Franklin

Have a great day! Look forward to seeing you in the gym today! 

NEVER GIVE UP!
Jay and Janice

Tuesday May 26, 2015

CrossFit 864 - No Frills Just Results

Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.
-John 14:27

"Guard against the impostures of pretended patriotism." 
-George Washington

Today's WOD's - start 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. 

Skill Work Today - KB Snatch Form
a.) Warm-up/Skill Work/Mobility 

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

c.) WOD - 10 x 

3 Power Cleans (touch and go) AHAP - focus on form
Try a different clean today - Axle Bar, Double KB Cleans, Heavy Single KB Cleans.

6 KB Snatch - 6 each arm (AHAP) with good form

9 GHD Sit-ups (sub AbMat Sit-ups holding plate - 45/25)

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 (June 2) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today - Yesterday is in the past, focus on today.

NEVER GIVE UP!
Jay and Janice

Monday May 25, 2015 Memorial Day

CF864 STRENGTH and CONDITIONING

Memorial Day 2015

There are only two words that describe the meaning of Memorial Day. 
"THANK YOU"

Greater love has no one than this, that someone lay down his life for his friends.
-John 15:13

"You will never do anything in this world without courage. It is the greatest quality of the mind next to honor." 
-Aristotle

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Today's WOD's - STARTS at: 0900

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

a.) Warm-up/Skill Work/Mobility 

b.) WOD - "Murph" / "Body Armor"

c.) Cash Out - Finish Strong

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. 3-2-1 GO!

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Lt. Michael Murphy was awarded The Medal of Honor last month – the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A “Hero” workout was created in his honor.

To read more about the events surrounding “Murph’s” team’s mission check out: ‘Lone Survivor’ by Marcus Luttrell

Medal of Honor Citation: 
For conspicuous gallantry and intrepidity at the risk of his life above and beyond the call of duty as the leader of a special reconnaissance element with Naval Special Warfare Task Unit Afghanistan on 27 and 28 June 2005. While leading a mission to locate a high-level anti-coalition militia leader, Lieutenant Murphy demonstrated extraordinary heroism in the face of grave danger in the vicinity of Asadabad, Konar Province, Afghanistan. On 28 June 2005, operating in an extremely rugged enemy-controlled area, Lieutenant Murphy’s team was discovered by anti-coalition militia sympathizers, who revealed their position to Taliban fighters. As a result, between 30 and 40 enemy fighters besieged his four-member team. Demonstrating exceptional resolve, Lieutenant Murphy valiantly led his men in engaging the large enemy force. The ensuing fierce firefight resulted in numerous enemy casualties, as well as the wounding of all four members of the team. Ignoring his own wounds and demonstrating exceptional composure, Lieutenant Murphy continued to lead and encourage his men. When the primary communicator fell mortally wounded, Lieutenant Murphy repeatedly attempted to call for assistance for his beleaguered teammates. Realizing the impossibility of communicating in the extreme terrain, and in the face of almost certain death, he fought his way into open terrain to gain a better position to transmit a call. This deliberate, heroic act deprived him of cover, exposing him to direct enemy fire. Finally achieving contact with his headquarters, Lieutenant Murphy maintained his exposed position while he provided his location and requested immediate support for his team. In his final act of bravery, he continued to engage the enemy until he was mortally wounded, gallantly giving his life for his country and for the cause of freedom. By his selfless leadership, courageous actions, and extraordinary devotion to duty, Lieutenant Murphy reflected great credit upon himself and upheld the highest traditions of the United States Naval Service.

#1 Priority in the gym today - Honor!

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

Rx = Movement Standards-Full ROM/Form/Load

"A man's country is not a certain area of land, of mountains, rivers and woods, it is a principle and patriotism is loyalty to that principle." 
-George William Curtis

Upcoming CF864 Events:

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

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

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

NEVER GIVE UP!
Jay and Janice

Friday May 22, 2015

CrossFit Eight.Six.Four 

Therefore, if anyone is in Christ, he is a new creation. The old has passed away; behold, the new has come.
-2 Corinthians 5:17

God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.
Variation of an excerpt from "The Serenity Prayer"
by Reinhold Neibuhr

Today's WOD's - start at:

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

MDM
If you plan on joining us for MDM (Memorial Day Murph) please get signed up on the board at the gym ASAP. The boards almost full. Don't miss the cut off.

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

b.) Today's WOD - 10 RFT:

3 Deadlifts 
10 KBS

RX=
Deadlift - Traditional style DL (RX)
Load 1.5 times your bodyweight on bar

KB - 24kg./16kg. (American Style)

Rx = Movement Standards-Full ROM/Form/Load

c.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

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


MDM Memorial Day Murph - May 25 (get signed up at gym)

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier 

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

Show Up and Be Strong!

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice