WOD - Rest Day!
Way to push Michael out today. You guys rock! Look forward to a great new week. Enjoy your rest day!
Reminder Jay M. will be doing the squat clinic Tuesday August 18, 2009 @ 5:30pm.
“If we live, we live to the Lord; and if we die, we die to the Lord. So, whether we live or die, we belong to the Lord.”- Romans 14:8
The difference between the impossible and the possible lies in a man's determination. Tommy Lasorda
Saturday, August 15, 2009
Friday, August 14, 2009
Saturday August 15, 2009
WOD- 8:30 am
Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)
3 rounds
800 meter run
50 good morning with weight (or back ext.)
50 ab mat sit ups (or Glute ham sit ups)
less than 2 weeks
3 rounds
400 meter run
25 good morning with pvc pipe
25 ab mat sit ups
3.2.1.GO!
John 3:16
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
I want to be remembered as the guy who gave his all whenever he was on the field. Walter Payton
Michael (In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.)
3 rounds
800 meter run
50 good morning with weight (or back ext.)
50 ab mat sit ups (or Glute ham sit ups)
less than 2 weeks
3 rounds
400 meter run
25 good morning with pvc pipe
25 ab mat sit ups
3.2.1.GO!
John 3:16
"For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.
I want to be remembered as the guy who gave his all whenever he was on the field. Walter Payton
Thursday, August 13, 2009
FRIDAY August 14, 2009
WOD - 4:00 pm (early class just for you Red Devil fans that need to get to the game on time!) 4:30pm, 5:00pm, 5:30pm, and 6:00pm - groups will start every half hour. Please arrive early enough to warm up and get started at one of the posted times. Thanks!
Warm-up
3 rounds of:
15 OHS w/ pvc
15 Good mornings w/ pvc
15 Push Press w/ pvc
Samson Stretch - 3 on each side (hold 15-20- seconds each time)
"Knockout"
5 rounds of:
3 - DB Squat Cleans
6 - Push-ups
9 - Squats
Each round will last 3 minutes. You will complete as many rounds as possible during that 3 minute period. There will be a 1 minute rest between each round.
FORM! We are striving for perfection on form! No partial or sloppy reps will be counted. These type of reps do not help you become more fit! It is not just about saying "time!" and rushing through the wod to be the first one on the board.
Each push-up should go all the way down with chest and chin to the floor and arms fully extended in the top position - if you begin to fatigue and can't do full reps then stop, rest and go again. Squats must go down to the ball (or lower) on every rep. After the warm-up please be prepared to work on the squat cleans (form) as a group. Note message on the white board about the "squat clinic" next week. We will begin having short clinics/sessions that will allow us to coach you through the form on various movements. Our emphasis on form is our number 1 priority for many reasons and we will always strive for perfection!
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great."
-Mark Twain
“For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”-
Ephesians 2:10
Warm-up
3 rounds of:
15 OHS w/ pvc
15 Good mornings w/ pvc
15 Push Press w/ pvc
Samson Stretch - 3 on each side (hold 15-20- seconds each time)
"Knockout"
5 rounds of:
3 - DB Squat Cleans
6 - Push-ups
9 - Squats
Each round will last 3 minutes. You will complete as many rounds as possible during that 3 minute period. There will be a 1 minute rest between each round.
FORM! We are striving for perfection on form! No partial or sloppy reps will be counted. These type of reps do not help you become more fit! It is not just about saying "time!" and rushing through the wod to be the first one on the board.
Each push-up should go all the way down with chest and chin to the floor and arms fully extended in the top position - if you begin to fatigue and can't do full reps then stop, rest and go again. Squats must go down to the ball (or lower) on every rep. After the warm-up please be prepared to work on the squat cleans (form) as a group. Note message on the white board about the "squat clinic" next week. We will begin having short clinics/sessions that will allow us to coach you through the form on various movements. Our emphasis on form is our number 1 priority for many reasons and we will always strive for perfection!
"Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you too, can become great."
-Mark Twain
“For we are God's workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.”-
Ephesians 2:10
Wednesday, August 12, 2009
Thursday August 13, 2009
WOD- 5:15 am, 9:00 am,12:30 pm heavy, 4:30pm, 5:00 pm, 5:30pm, 6:00 pm , and 6:30pm - fitness assessment class (only)
Hydrate! before, during and after WOD!
How hard are you willing to work today?
Black Jack!
Sumo Deadlift High Pulls and Sit-Ups:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 SDHP RX 45/75)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 SDHP and 1 sit-up, then 19 SDHP and 2 sit-ups, then 18 SDHP and 3 sit-ups...continuing until you get to 1 SDHP and 20 sit-ups.
Beginners: Start at 10 and work down to one.
Hydrate! before, during and after WOD!
How hard are you willing to work today?
Black Jack!
Sumo Deadlift High Pulls and Sit-Ups:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 SDHP RX 45/75)
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20 Sit-ups
Do 20 SDHP and 1 sit-up, then 19 SDHP and 2 sit-ups, then 18 SDHP and 3 sit-ups...continuing until you get to 1 SDHP and 20 sit-ups.
Beginners: Start at 10 and work down to one.
3,2,1 Go!
As the size of the afternoon group has grown at CF864 I have noticed that we are filling up Beth and Paul's parking lot (Wilson's Curb Market) they have been very kind to let us use their lot during workouts. I ask that we be courteous and not park past the yellow sign. If that part of the lot is full please use the city parking lot or railroad track side of our building. We thank Beth and Paul for letting us use the parking lot and we do not want to take advantage of their kindness. Thanks for your attention to this matter.“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your body.”
- 1 Corinthians 6:19-20
It's not whether you get knocked down; it's whether you get back up.
-Vince Lombardi
Hope that all of you are having a great week so far! What are you putting your hope in?
Tuesday, August 11, 2009
Wednesday, August 12, 2009
August 12, 2009
Thumbs up to all of you that have turned out for the WOD's in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these workouts! Remember that you cheat yourself by picking and choosing the workouts that you like and skipping others. Thanks for not whining! (well, at least not where I can hear it...) Yea, it's HOT - 3,2,1 G0!
Looking forward to a great Wednesday!
HYDRATE - drink plenty of water before, during and after WOD!
WOD - 9:00 am
Warm up / Dynamic Range of Motion
400 Meter Run
Double Tabata
Kettlebell Swings
Box Jumps
400 Meter Run
Today's Tabata =
20 seconds of kb swings 10 seconds of rest 20 seconds of box jumps 10 seconds of rest. The score is the least number of reps for any of the eight intervals.
Tabata Workouts are Intense and Effective 20 Second Workout
Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".
For 20 seconds, do as many repetitions as possible.
Rest for 10 seconds
Repeat 7 more times!
That's what tabata training is all about- This is a short explanation of tabata intervals.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
How are your nutritional habits today? What are you eating?
No, really, that's enough sugar. Any sugar is too much, but many people don't realize that just cutting back on it can work wonders for their waistline, health, and overall performance. The same goes for most other carbs, but the one with the most addiction properties seems to be sugar. As most of our people know, we are proponents of the Paleo and Zone diets here at CF864. There are many resources out there, and if you need advice or suggestions, don't hesitate to ask a coach the next time you're in. Wonder how much sugar you're getting when you eat your favorite snack? Here's on sugar content. Don't forget to scroll down and look at how your favorite foods stack up.
In the beginning there was the Word. The Word was with God, and the Word was God. He was with God in the beginning. All things were made by him, and nothing was made without him. In him there was life, and that life was the light of all people. The Light shines in the darkness, and the darkness has not overpowered it.
John 1:1-5
"It is better to offer no excuse than a bad one." - George Washington
Thumbs up to all of you that have turned out for the WOD's in the extreme heat this week! It is so awesome to see you show up with your game face on determined to conquer these workouts! Remember that you cheat yourself by picking and choosing the workouts that you like and skipping others. Thanks for not whining! (well, at least not where I can hear it...) Yea, it's HOT - 3,2,1 G0!
Looking forward to a great Wednesday!
HYDRATE - drink plenty of water before, during and after WOD!
WOD - 9:00 am
Warm up / Dynamic Range of Motion
400 Meter Run
Double Tabata
Kettlebell Swings
Box Jumps
400 Meter Run
Today's Tabata =
20 seconds of kb swings 10 seconds of rest 20 seconds of box jumps 10 seconds of rest. The score is the least number of reps for any of the eight intervals.
Tabata Workouts are Intense and Effective 20 Second Workout
Short but very hard and extremely intense is what tabata protocol workouts are all about. The Tabata protocol works so well because it maximizes oxygen consumption with short bursts of focused 20 second exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Sound easy? Not! But remember, Dr. Tabata and his group emphasize the fact that "High-intensity exercise cannot be prescribed for individuals at risk for health problems or for obese people who are not used to exercise".
For 20 seconds, do as many repetitions as possible.
Rest for 10 seconds
Repeat 7 more times!
That's what tabata training is all about- This is a short explanation of tabata intervals.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata's group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
This cardio interval training method is an intense and quick workout routine but very effective.The entire exercise lasts only about 4 minutes if you do it correctly. The rest period can be complete rest or a less intense pace. It is a great way to get a very intense workout in a very short period of time. I'm sure you'll feel like twenty seconds has never felt so long, 10 seconds never so short and four minutes never so painful!
How are your nutritional habits today? What are you eating?
No, really, that's enough sugar. Any sugar is too much, but many people don't realize that just cutting back on it can work wonders for their waistline, health, and overall performance. The same goes for most other carbs, but the one with the most addiction properties seems to be sugar. As most of our people know, we are proponents of the Paleo and Zone diets here at CF864. There are many resources out there, and if you need advice or suggestions, don't hesitate to ask a coach the next time you're in. Wonder how much sugar you're getting when you eat your favorite snack? Here's on sugar content. Don't forget to scroll down and look at how your favorite foods stack up.
In the beginning there was the Word. The Word was with God, and the Word was God. He was with God in the beginning. All things were made by him, and nothing was made without him. In him there was life, and that life was the light of all people. The Light shines in the darkness, and the darkness has not overpowered it.
John 1:1-5
"It is better to offer no excuse than a bad one." - George Washington
Monday, August 10, 2009
Tuesday, August 11, 2009
WOD - CrossFit 864
3,2,1 Go! and then go again!
Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. - group training will start at these times. Please arrive in time to warm up and be prepared to start at one of the scheduled times.
Hydrate today! Drink plenty of water before, during and after the wod!
Real fitness is earned! How hard are you willing to work?
75 Curtis P's (CF 864 Style) for time:
1 Curtis P = 1 Front Squat, Left Leg Lunge (bar or dumbbell remains in the rack position), Right Leg Lunge, Push Press = 1 rep
Less than one month
35 Curtis P's (CF 864 Style) for time
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Coach Glassman, founder of CrossFit)
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
-Lance Armstrong
God is our refuge and strength, always ready to help in times of trouble.
Psalm 46:1 (NLT)
3,2,1 Go! and then go again!
Workout times for today: 5:15a.m. / 8:00a.m. (fitness assessment only) / 9:00a.m. / 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. - group training will start at these times. Please arrive in time to warm up and be prepared to start at one of the scheduled times.
Hydrate today! Drink plenty of water before, during and after the wod!
Real fitness is earned! How hard are you willing to work?
75 Curtis P's (CF 864 Style) for time:
1 Curtis P = 1 Front Squat, Left Leg Lunge (bar or dumbbell remains in the rack position), Right Leg Lunge, Push Press = 1 rep
Less than one month
35 Curtis P's (CF 864 Style) for time
"No, it doesn't ever get any easier. You wouldn't want it to either."
-Greg Glassman (Coach Glassman, founder of CrossFit)
Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.
-Lance Armstrong
God is our refuge and strength, always ready to help in times of trouble.
Psalm 46:1 (NLT)
Sunday, August 9, 2009
Monday August 10, 2009
CrossFit 864 WOD-
9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
1 mile run/walk
45lb thrusters 50 reps
30 pull ups or ring rows
Less than 1 month
800 meter run/walk
Thrusters 25 reps
15 pull ups or ring rows
3-2-1 go!
“Twenty years from now you will be more disappointed with the things you didn’t do than the things you did.” – Mark Twain
“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don't be afraid; you are worth more than many sparrows.”- Luke 12:6-7
9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm
1 mile run/walk
45lb thrusters 50 reps
30 pull ups or ring rows
Less than 1 month
800 meter run/walk
Thrusters 25 reps
15 pull ups or ring rows
3-2-1 go!
“Twenty years from now you will be more disappointed with the things you didn’t do than the things you did.” – Mark Twain
“Are not five sparrows sold for two pennies? Yet not one of them is forgotten by God. Indeed, the very hairs of your head are all numbered. Don't be afraid; you are worth more than many sparrows.”- Luke 12:6-7
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