Sunday August 23, 2009

WOD- Rest Day

Way to push through MURPH today! You guys /gals rock!

“He who did not spare his own Son, but gave him up for us all—how will he not also, along with him, graciously give us all things?”- Romans 8:32

We either make ourselves miserable, or we make ourselves strong. The amount of work is the same."- Carlos Castaneda

Saturday August 22, 2009

CrossFit 864 - Hero Workout

“Murph”

Hero Workout
Saturday, August 22, 2009

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 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.

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

All warfare is based on deception. Hence, when able to attack, we must seem unable; when using our forces, we must seem inactive; when we are near, we must make the enemy believe we are far away; when far away, we must make him believe we are near. Hold out baits to entice the enemy. Feign disorder, and crush him.
- Sun Tzu, the Art of War

I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill

How hard are you willing to work today to reach your goal?

Here are a few more quotes from different CrossFit affiliates that I have seen lately - enjoy...

"Less Talk, More Chalk"

"Them that can, do. Them that can't, talk about it"

It's not the time you spend in the gym that counts, it's what you do while you are there - I CrossFit!

You sit over there and whine while I finish another round if squats!

Let's push through Murph on Saturday and when it gets tough and you are pushing as hard as you can go and you want to lay down on the floor and quit- think about the Sacrifice that Michael Murphy made. We enjoy freedom that cost him his life.

What have you done for someone this week other than yourself? Yea, made me stop and think really hard to.

We appreciate your commitment to real fitness and to the CrossFit 864 community. Encourage each other to do and be the best that we can be!

Have a great weekend! 3,2,1 Go!
Janice & Jay

Friday, August 21 2009

CrossFit 864 WOD

21-15-9

Front Squats
Kettlebell Swings

100 single under jumps ropes after the first round
100 jumping jacks after the second round
100 flutter kicks after the last round

3,2,1 Go!

Commit to the LORD whatever you do, and your plans will succeed.
Proverbs 16:3

“It’s not enough that we do our best; sometimes we must do what is required”
-Winston Churchill

A few more sayings/slogans from other CF affiliates:

CrossFit – it’s like a cult without the creepy leader.

Less talk, more chalk.

“Don’t wish that it was easier, wish that you were Better!”

And the next one really fits in after a great day of Tabata on Thursday...

Most Japanese words have multiple meanings so when crossfit told us tabata meant interval, we believed them. What they forgot to tell us was that it also meant: the fastest way to kill you…

Remember Saturday will be a hero workout so be prepared!

Have a great day! See you on Friday.....
Janice and Jay

Thursday August 20,2009

CF 864 WOD - Today's schedule 3,2,1 Go!
5:15 am, 9:00 am, 12:30 pm (Heavy workout only), 4:30 pm, 5:00 pm, 5:30pm, 6:00 pm
6:30 pm (scheduled assessments - meet w/ Jay Long after last group)

Tabata intervals of the following:

• Box Jumps (if you cant jump - step up on box w/ dbells or kbells)
• Planks

30 second break then immediately do the next Tabata interval

• Push-ups
• Mountain Climbers

Big Hooyah to all of you CrossFitters that have been rolling out for the 5:15a.m. group! This group continues to grow and might be as big as the afternoon groups soon. Look out guys these early morning warriors are pretty tough! If its a cult it must be a good one! Ha-ha...

The Wednesday morning 9:00a.m. group had a great strength day with deadlifts, bear crawls and weighted lunges. We saw a lot of hard work today. We are getting stronger and faster one WOD at a time.

Looking forward to another great day of CrossFit 864 WOD on Thursday. As we get closer to the weekend remember that August is "Honor a Hero" month. We will have another great hero workout this Saturday and we hope that all of you can make it. These workouts are tough but think about the sacrifice that the soldiers we are honoring have made! We have the freedom that we take for granted because of these brave men and women.

“He who has the Son has life; he who does not have the Son of God does not have life.”- 1 John 5:12

"Don't eat fried food, it angries up the blood." -Satchel Paige

Joe DiMaggio called Satchel Paige "the best and fastest pitcher I've ever faced".

What I spent, I had; What I kept, I lost; What I gave, I have.

-- Henry Ward Beecher

As I told you yesterday I am going to post a few slogans from various CrossFit sites that have made me laugh - but they all seem to be true. Enjoy!

Yeah, I puked in the trash can....so what?

No mirrors, No Plasma TV's, No fancy worthless equipment that nobody knows how to use - This is CrossFit!

If you are happy as a loser that's cool, you'll always be a loser.

Have a great day!

Janice and Jay

Wednesday August 19, 2009

CF 864 WOD- 9:00am

5 Rounds for time:

20 Yard Bear Crawl - Crawl 10 yards turn and crawl back 10 yards
5 Deadlifts
20 Yard Walking Lunges - with kettlebell between legs on each rep

3,2,1 Go!

"There isn't a ruler, a yard stick or a measuring tape in the entire world long enough to compute the strength and capabilities inside you." - Paul J. Meyer

I can do all things through Christ who strengthens me
Philippians 4:13

We are looking forward to seeing your smiling face at 9:00 Wednesday morning ready to get another great wod in for the week. We will do a good warmup and spend enough time with each of you to make sure that everyone has their deadlift form dialed in for this workout and that everyone has the appropriate weight. Reminder, in case you have not heard us say this today "your form is important" for many reasons - your safety being the primary resaon. You guys are an awesome group of athletes! Thanks....

As I check out CF blogs from other affiliates I run across a lot of different sayings/slogans that really make me laugh... but the sad part is that all of them are true. I will post some of them on the blog over the next few days for you to read. CrossFitters are unique in their own cool sort of way! You are doing something that a lot of people around you wish that they had the guts and the motivation to do! Keep working hard and remember that it never gets any easier but you will get better!

They laughed at Galileo, Columbus and Edison.
Who's got the last laugh now?
CrossFit

Just my guess on the one above - there are some out there with NO knowledge of CrossFit and have never attempted to do a WOD but for some reason they have negative things to say about it. Must be the lazy ones that are negative about everything else, huh? We will always remain positive!

Heres another good one

Ignore that sound - its just my heart trying to burst out of my chest!

Enough said about the last one because we all know that sound all too well.

Tuesday August 17, 2009

CF 864 WOD- 5:15 am, 8:00am assessment, 9:00 am, 4:30pm, 5:00pm, 5:30pm, 6:00pm - Squat Clinic 5:30pm

Dynamic Range of Motion / CF864 warm-up on the white board

"Buster"
AMRAP in 15 minutes
7 Thrusters (rx'd 65/95)
7 Burpees

Less than 2 weeks:
AMRAP in 10 minutes
7 Thrusters with PVC
7 Burpees

3.2.1 GO!

“But, "Let him who boasts boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.”
2 Corinthians 10:17-18

God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference.
-The Serenity Prayer

It is easy to be brave from a safe distance.
-Aesop

What a great start to a new week! We saw a lot of great efforts today as many of you pushed through "Helen" which is one of our favorite CrossFit benchmark wods! This means that you will see this one again at some point unlike most workouts that we do. I encourage all of you to record your total time, kettlebell weight, how you did your pullups so that you can look back at your progress over the next few weeks, months...years! Where were you weak? On the run, kettlebell swings, on the pullups? Lets make an extra effort to work on your weakest area over the next few workouts. Don't hide from your weakness - face it and conquer it!

We are thankful that you are part of the CrossFit 864 family! CrossFit is a community of ordinary people striving together to be the best that they can be. Check out the PR board! We are going to add more space as the PR's keep rolling in!

Jay and Janice

Monday August 17, 2009

WOD- 9:00 am, 12:30pm heavy, 4:30pm, 5:00pm, 5:30pm, 6:00pm

Helen
3 rounds
400 meter run or walk
21 KBS
12 pull ups or ring rows

Less than 2 weeks
3 rounds
400 meter run or walk
12 KBS
6 pull ups or ring rows

“Since we have these promises, dear friends, let us purify ourselves from everything that contaminates body and spirit, perfecting holiness out of reverence for God.”- 2 Corinthians 7:1

"It is better to offer no excuse than a bad one." - George Washington