WOD - Rest Day
“There is neither Jew nor Greek, slave nor free, male nor female, for you are all one in Christ Jesus.”- Galatians 3:28
"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude." - W.W. Ziege
Saturday, August 29, 2009
Friday, August 28, 2009
Saturday August 29, 2009
WOD - 8:30AM
CrossFit ‘Fight Gone Bad’ CF864 Style
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete must move to next station immediately for good score. One point is given for each rep completed in proper form. Partial or incomplete reps will not be counted.
The stations are:
Wall-ball Shots (Reps)
Burpees (Reps)
Box jump (Reps)
Push-press (Reps)
Kettlebell Swings (Reps)
Jesus answered, "The work of God is this: to believe in the one he has sent.”- John 6:29
It's the same each time with progress. First they ignore you, then they say you're mad, then dangerous, then there's a pause and then you can't find anyone who disagrees with you.—Tony Benn
CrossFit ‘Fight Gone Bad’ CF864 Style
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. This event calls for 3 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athlete must move to next station immediately for good score. One point is given for each rep completed in proper form. Partial or incomplete reps will not be counted.
The stations are:
Wall-ball Shots (Reps)
Burpees (Reps)
Box jump (Reps)
Push-press (Reps)
Kettlebell Swings (Reps)
Jesus answered, "The work of God is this: to believe in the one he has sent.”- John 6:29
It's the same each time with progress. First they ignore you, then they say you're mad, then dangerous, then there's a pause and then you can't find anyone who disagrees with you.—Tony Benn
Thursday, August 27, 2009
Friday August 28, 2009
WOD - 4:00pm, 4:30pm, 5:00pm, 5:30pm, 6:00pm
(Note opening @ 4:00pm today just so you guys can get to the game on time)
5 Rounds
5 Man Makers
11 sit ups with weight
25 flutter kicks
3-2-1 GO!!
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
QUOTE:"Perseverance is not a long race; it is many short races one after the other."
-Walter Elliot
(Note opening @ 4:00pm today just so you guys can get to the game on time)
5 Rounds
5 Man Makers
11 sit ups with weight
25 flutter kicks
3-2-1 GO!!
“You will keep in perfect peace him whose mind is steadfast, because he trusts in you.”- Isaiah 26:3
QUOTE:"Perseverance is not a long race; it is many short races one after the other."
-Walter Elliot
Wednesday, August 26, 2009
Thursday, August 27 2009
CF864 WOD - Today's Schedule
5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only - w/ Jay Long)
Warm-up
21-15-9
SDHP - Sumo Deadlift Highpull
Thrusters (95/65)
Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Romans 12:1-2
God has two dwellings; one in heaven, and the other in a meek and thankful heart.
-Izaak Walton
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine
Remember the 21-15-9 rep format is a short but very intense workout so come prepared to push hard and give it everything that you have! Try your best to push through this with as little rest as possible. We will be right there to encourage you through every rep.
What's your goal? What are you working toward today? What is holding you back? Conquer that weakness or obstacle today. Is it your nutritional habits, your lack of motivation or do you feel like you have too far to go? Give 100% today and see what happens. Dont make excuses.
Look forward to seeing all of you on Thursday!
Jay and Janice
5:15a.m. / 9:00a.m. / 12: 30p.m. (Heavy WOD w/ Jay Long) 4:30p.m. / 5:00p.m. / 5:30p.m. / 6:00p.m. / 6:30p.m. (scheduled assessments only - w/ Jay Long)
Warm-up
21-15-9
SDHP - Sumo Deadlift Highpull
Thrusters (95/65)
Therefore, I urge you, brothers, in view of God's mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship. Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God's will is—his good, pleasing and perfect will.
Romans 12:1-2
God has two dwellings; one in heaven, and the other in a meek and thankful heart.
-Izaak Walton
A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
-Steve Prefontaine
Remember the 21-15-9 rep format is a short but very intense workout so come prepared to push hard and give it everything that you have! Try your best to push through this with as little rest as possible. We will be right there to encourage you through every rep.
What's your goal? What are you working toward today? What is holding you back? Conquer that weakness or obstacle today. Is it your nutritional habits, your lack of motivation or do you feel like you have too far to go? Give 100% today and see what happens. Dont make excuses.
Look forward to seeing all of you on Thursday!
Jay and Janice
Tuesday, August 25, 2009
Wednesday August 26, 2009
CF 864WOD-9:00a.m. only
3 rounds of:
400 meter run
30 sit ups
15 box jumps
9 burpees
7 Curtis P's
Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
There is only one success--to be able to spend your life in your own way.
Christopher Morley
3 rounds of:
400 meter run
30 sit ups
15 box jumps
9 burpees
7 Curtis P's
Great peace have they who love your law, and nothing can make them stumble.”- Psalm 119:165
There is only one success--to be able to spend your life in your own way.
Christopher Morley
Monday, August 24, 2009
Tuesday, August 25 2009
CrossFit 864 WOD
Today's schedule: 5:15a.m. 8:00 (scheduled assessments only - w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m.
We have window decals and Headsweats caps and visors with the CrossFit 864 logo. Check with Jay or Janice at he gym.
Dynamic range of motion warmup and pvc drills
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
God is our refuge and strength.
Psalm 46:1
Train like a pitbull on Starbucks!- Steve Auxier
Great effort on the shoulder press and push press workout today! We will really benefit in our workouts as a result of the heavy strength days. These workouts will reveal strengths and weaknesses in different areas. When we find weak areas we will focus on them and overcome the weakness. If you have been CrossFitting for any amount of time you have realized that mental toughness is a big part our training. How many of you would have shown up on the first week of your CrossFit training if you saw a workout such as Murh posted? Probably very few of you...but now you look at the WOD and say "yep, it's going to be a tough one but I'm going to show up and finish it even it it takes all day and almost kills me! Thats building that type of determination and drive that other fitness does not build. It is so amazing every workout to watch all of you as you cheer each other on and get excited about each others accomplishments. Check out the PR board it is really filling up fast. If you have reached a goal please feel free to list it on the board. We take pride in your accomplishments!
We look forward to seeing you on Tuesday!
Janice and Jay
Today's schedule: 5:15a.m. 8:00 (scheduled assessments only - w/ Jay Long) 9:00a.m. /4:30p.m./5:00p.m./5:30p.m./6:00p.m.
We have window decals and Headsweats caps and visors with the CrossFit 864 logo. Check with Jay or Janice at he gym.
Dynamic range of motion warmup and pvc drills
"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
God is our refuge and strength.
Psalm 46:1
Train like a pitbull on Starbucks!- Steve Auxier
Great effort on the shoulder press and push press workout today! We will really benefit in our workouts as a result of the heavy strength days. These workouts will reveal strengths and weaknesses in different areas. When we find weak areas we will focus on them and overcome the weakness. If you have been CrossFitting for any amount of time you have realized that mental toughness is a big part our training. How many of you would have shown up on the first week of your CrossFit training if you saw a workout such as Murh posted? Probably very few of you...but now you look at the WOD and say "yep, it's going to be a tough one but I'm going to show up and finish it even it it takes all day and almost kills me! Thats building that type of determination and drive that other fitness does not build. It is so amazing every workout to watch all of you as you cheer each other on and get excited about each others accomplishments. Check out the PR board it is really filling up fast. If you have reached a goal please feel free to list it on the board. We take pride in your accomplishments!
We look forward to seeing you on Tuesday!
Janice and Jay
Sunday, August 23, 2009
Monday August 24, 2009
CF 864 WOD
Todays schedule - 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm
Shoulder press 3-3-3-3-3
Push Press 5-5-5-5-5
We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press.
“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”
- Psalm 94:18-19
Be kinder than necessary, For everyone you meet is fighting some kind of battle. Live simply, Love generously, Care deeply, Speak kindly…..And the rest will fall into place.”
- Charles Swindoll
Great job to all of you that came out for "Murph" on Saturday! All of you worked extra hard and it will pay off in future workouts. For those of you that werent there you missed a good one and we missed you. If you missed it just because it was hot and this was a long, hard workout - then you probably cheated yourself out of a chance to prove that you can do things that you never imagined...this is CrossFit! It never gets any easier, you just push harder! We were excited to have 3 CrossFitters down from Greenville for our Hero Workout on Saturday...great job guys and you are welcome back anytime!
Hope that Monday is the start of a great new week for all of you!
3,2,1 Go!
Janice and Jay
Todays schedule - 9am, 12:30pm (heavy), 4:30pm, 5:00pm, 5:30pm, 6:00pm
Shoulder press 3-3-3-3-3
Push Press 5-5-5-5-5
We will perform max weight for 3 reps on shoulder press and max weight for 5 reps on push press.
“When I said, "My foot is slipping," your love, O LORD, supported me. When anxiety was great within me, your consolation brought joy to my soul.”
- Psalm 94:18-19
Be kinder than necessary, For everyone you meet is fighting some kind of battle. Live simply, Love generously, Care deeply, Speak kindly…..And the rest will fall into place.”
- Charles Swindoll
Great job to all of you that came out for "Murph" on Saturday! All of you worked extra hard and it will pay off in future workouts. For those of you that werent there you missed a good one and we missed you. If you missed it just because it was hot and this was a long, hard workout - then you probably cheated yourself out of a chance to prove that you can do things that you never imagined...this is CrossFit! It never gets any easier, you just push harder! We were excited to have 3 CrossFitters down from Greenville for our Hero Workout on Saturday...great job guys and you are welcome back anytime!
Hope that Monday is the start of a great new week for all of you!
3,2,1 Go!
Janice and Jay
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