CrossFit 864 - REST DAY
O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.”
- Isaiah 25:1
If you do what you've always done, you'll get what you've always got.
Have a great Sunday!
BE STRONG!
Janice and Jay
Saturday, March 6, 2010
Friday, March 5, 2010
Saturday March 6, 2010
CrossFit 864 - 8:30a.m.
"TEAM WOD"
“These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.”
- Deuteronomy 6: 6-7
Success consists of going from failure to failure without loss of enthusiasm.
-Winston Churchill
I love Churchill's quotes!
There has been a lot enthusiasm, determination and motivation in the air at CrossFit 864 this week. When you are working hard and giving it 100% during the workouts it plays an important part of encouraging the athlete beside you. We all have those days during the week where we show up but we just don't have a lot of "mojo" and those are the days that we push through by feeding off of the energy of everyone around us. You are always glad that you came and pushed through the wod's that you almost skipped. Now, if you show up and whine and make excuses at every workout ...that carries over to the CrossFitters around you too - in a bad way. Work hard, do your best at the things that you can do and keep pushing! Nobody said that it was easy and as a matter of fact we say that it is hard and will always be hard. Be thankful because hard work is the only way to produce results. Thanks!
HARD.FAST.BRUTAL
See you Saturday morning.
BE STRONG!
Janice and Jay
"TEAM WOD"
“These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.”
- Deuteronomy 6: 6-7
Success consists of going from failure to failure without loss of enthusiasm.
-Winston Churchill
I love Churchill's quotes!
There has been a lot enthusiasm, determination and motivation in the air at CrossFit 864 this week. When you are working hard and giving it 100% during the workouts it plays an important part of encouraging the athlete beside you. We all have those days during the week where we show up but we just don't have a lot of "mojo" and those are the days that we push through by feeding off of the energy of everyone around us. You are always glad that you came and pushed through the wod's that you almost skipped. Now, if you show up and whine and make excuses at every workout ...that carries over to the CrossFitters around you too - in a bad way. Work hard, do your best at the things that you can do and keep pushing! Nobody said that it was easy and as a matter of fact we say that it is hard and will always be hard. Be thankful because hard work is the only way to produce results. Thanks!
HARD.FAST.BRUTAL
See you Saturday morning.
BE STRONG!
Janice and Jay
Thursday, March 4, 2010
Friday March 5, 2010
CrossFit 864 - Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
"Michael"
3 rounds for time:
800 meter run
50 Back Extensions
50 Sit-ups
“Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
- Joshua 1:9
“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn
Hope your week has been great!
BE STRONG!
Janice and Jay
Wednesday, March 3, 2010
Thursday March 4, 2010
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
20 Push-ups
1 Jumping Squats
19 Push-ups
2 Jumping Squats
18 Push-ups
3 Jumping Squats
Continue until you reach 1 push-up and 20 jumping squats
"3.2.1 Go - Thats all you need to think about!..."
Doing Your Best for God:
So, my son, throw yourself into this work for Christ. Pass on what you heard from me—the whole congregation saying Amen!— to reliable leaders who are competent to teach others. When the going gets rough, take it on the chin with the rest of us, the way Jesus did. A soldier on duty doesn't get caught up in making deals at the marketplace. He concentrates on carrying out orders. An athlete who refuses to play by the rules will never get anywhere. It's the diligent farmer who gets the produce. Think it over. God will make it all plain.
2 Timothy 2:1-7
Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:
“God who gave us life gave us liberty. And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”
http://www.youtube.com/watch?v=nJyPha4Rfdo
BE STRONG!
Janice and Jay
WOD
20 Push-ups
1 Jumping Squats
19 Push-ups
2 Jumping Squats
18 Push-ups
3 Jumping Squats
Continue until you reach 1 push-up and 20 jumping squats
"3.2.1 Go - Thats all you need to think about!..."
Doing Your Best for God:
So, my son, throw yourself into this work for Christ. Pass on what you heard from me—the whole congregation saying Amen!— to reliable leaders who are competent to teach others. When the going gets rough, take it on the chin with the rest of us, the way Jesus did. A soldier on duty doesn't get caught up in making deals at the marketplace. He concentrates on carrying out orders. An athlete who refuses to play by the rules will never get anywhere. It's the diligent farmer who gets the produce. Think it over. God will make it all plain.
2 Timothy 2:1-7
Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:
“God who gave us life gave us liberty. And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”
http://www.youtube.com/watch?v=nJyPha4Rfdo
BE STRONG!
Janice and Jay
Tuesday, March 2, 2010
Wednesday March 3, 2010
CrossFit 864 - 9:00a.m.
"WOD"
AMRAP - 20 minutes
5 - One Arm Dbell Thruster (5 each side)
5- One Arm Dbell Swings (5 each side)
5 - Renegade Rows (5 each side)
Cash out - accumulate a total of 3 minutes of an L-sit and/or L-hold
Hydrate/Stretch/Skill work
The workout is programmed at 5 reps per exercise so that you can use a heavier load (dbell) than you would normally use and so that you can push through all 5 reps without resting during the exercise. Don't cheat yourself by grabbing a light weight.
“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.”
- Job 23:10-11
"Confronting and overcoming challenges is an exhilarating experience. It does something to feed the soul and the mind. It makes you more than you were before. It strengthens the mental muscles and enables you to become better prepared for the next challenge."
- Jim Rohn
We are halfway through the week and I hope that is has been a good one for you so far. If we get more snow today we will have a team workout and build a snowman for time outside of CF864.....Ready For Spring!
"Cowards never started and the weak died along the way."
- Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.
Don't be weak. It's your choice.
BE STRONG!
Janice and Jay
"WOD"
AMRAP - 20 minutes
5 - One Arm Dbell Thruster (5 each side)
5- One Arm Dbell Swings (5 each side)
5 - Renegade Rows (5 each side)
Cash out - accumulate a total of 3 minutes of an L-sit and/or L-hold
Hydrate/Stretch/Skill work
The workout is programmed at 5 reps per exercise so that you can use a heavier load (dbell) than you would normally use and so that you can push through all 5 reps without resting during the exercise. Don't cheat yourself by grabbing a light weight.
“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.”
- Job 23:10-11
"Confronting and overcoming challenges is an exhilarating experience. It does something to feed the soul and the mind. It makes you more than you were before. It strengthens the mental muscles and enables you to become better prepared for the next challenge."
- Jim Rohn
We are halfway through the week and I hope that is has been a good one for you so far. If we get more snow today we will have a team workout and build a snowman for time outside of CF864.....Ready For Spring!
"Cowards never started and the weak died along the way."
- Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.
Don't be weak. It's your choice.
BE STRONG!
Janice and Jay
March 3, 2010
CF 864 - 5:15a.m is cancelled for Wednesday due to the weather!
9:00a.m. only
Check back later for further details on the wod!
Thanks Jay and Janice
9:00a.m. only
Check back later for further details on the wod!
Thanks Jay and Janice
Monday, March 1, 2010
Tuesday March 2, 20101
CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
5 Rounds for time:
5 - Prison Burpees
11 - Kettlebell Swings (53/35)
25 Abmat Sit-ups
Hydrate/Stretch/Skill Work (practice L-holds or handstand holds)
For those of you unfamiliar with the CFC Prison Burpee, it was inspired from watching the prison special "Locked-up". The prison Burpee is essentially a Burpee (minus the push up), however the feet are thrusted in and out (to the plank position) three times before jumping and clapping overhead. Apparently this is the prefered method in a narrow 6 foot cell.
Try to jump as high as possible at the top of each burpee.
“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
- Psalm 73:25-26
Be Strong! Jay and Janice
WOD
5 Rounds for time:
5 - Prison Burpees
11 - Kettlebell Swings (53/35)
25 Abmat Sit-ups
Hydrate/Stretch/Skill Work (practice L-holds or handstand holds)
For those of you unfamiliar with the CFC Prison Burpee, it was inspired from watching the prison special "Locked-up". The prison Burpee is essentially a Burpee (minus the push up), however the feet are thrusted in and out (to the plank position) three times before jumping and clapping overhead. Apparently this is the prefered method in a narrow 6 foot cell.
Try to jump as high as possible at the top of each burpee.
“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
- Psalm 73:25-26
Be Strong! Jay and Janice
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