Sunday March 14, 2010

CrossFit 864 - REST DAY

“[More Than Conquerors] And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
- Romans 8:28

Life is 10% of what happens to me and 90% of how I react to it.
-John Maxwell

If you missed Saturdays Team WOD you missed a good one. What a way to start a Saturday morning! Great work by all of you that pushed through it. I liked that one and you will see it again!

Have a great Sunday and get a little extra rest. Looking forward to the start of another awesome week. The forecast looks like 60 plus degrees all week so make sure that you have your running shoes when you show up.

BE STRONG!
Janice and Jay

Saturday March 13, 2010

CF 864 - 8:30a.m.

Team Workout

“Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature and escape the corruption in the world caused by evil desires.”- 2 Peter 1:4

“Our greatest battles are that with our own minds.” Jameson Frank

Be Strong! Jay and Janice

Friday March 12, 2010

CrossFit 864 - 4:15p.m. / 5:15p.m. / 6:15p.m.


WOD

4 rounds for time:
10 Dbell Squat Cleans
20 Burpees
30 Weighted Sit-ups (dbell locked out - one arm)


“Know therefore that the LORD your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commands.”
- Deuteronomy 7:9


Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of the goal-a commitment to excellence-that will enable you to attain the success you seek.
-Mario Andretti

BE STRONG!
Janice and Jay

Thursday March 11, 2010

CrossFit 864 - Today's Schedule:
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

WOD

5 rounds for time:
20 Back Extensions
15 KTE (Knee to Elbow)
10 One Arm Kettlebell Swings (5 each side)

“But in your hearts set apart Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
- 1 Peter 3:15

I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.
-Og Mandino

http://www.youtube.com/watch?v=acuyk-3dn_Q


http://www.youtube.com/watch?v=3URwGAbSh0Y

Are you pushing yourself this week? Giving 100% or just enough to get by? How many times this week have you been stretched out on the floor after your workout because you didn't have anything left in you? Are you giving a little and expecting a lot? Work hard today. 3-2-1-Go!

BE STRONG!
Janice and Jay

Wednesday March 10, 2010

CrossFit 864 - 5:15a.m. / 9:00a.m.

10 rounds for time:
135 pounds deadlift 15 reps
15 push ups

“who has saved us and called us to a holy life—not because of anything we have done but because of his own purpose and grace. This grace was given us in Christ Jesus before the beginning of time,”
- 2 Timothy 1:9

A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose - a cause to pursue, a person to love, a goal to achieve. -John Maxwell

BE STRONG!
Janice and Jay

Tuesday March 9, 2010

CrossFit 864
Today's Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

WOD

Shoulder Press 5-5-5-5-5
Push-Press 3-3-3-3-3

18-15-12 reps of:
Pull-ups
Wall Ball Shots (20/14)

watch this before the workout today.
http://www.youtube.com/watch?v=h6oQLMcTGTo

http://www.youtube.com/watch?v=xLcntfkyXbM


Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God.”
- 2 Corinthians 1:3-4

Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner

Have a great day!
BE STRONG!
Janice and Jay

Monday March 8, 2010

CrossFit 864

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

"Tabata" the following exercises:

-Kettlebell Swings (53/35)

-Burpees

-Box Jumps (24/20)

-Squats

Complete all 8 of each exercise before moving to the next one.

This equals a total of 4 minutes on each exercise. 16 minutes for the entire workout. There will be no rest period between 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. Eight intervals of one specific 20 second exercise must be completed before moving on to the next.

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.

Remember - Form! If you continue to use poor form you will continue to get poor results.

3-2-1-Go!

“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”

- Psalm 139:23-24

Strong lives are motivated by dynamic purposes; lesser ones exist on wishes and inclinations.

-Kenneth Hildebrand

What is your purpose? What motivates you? What are your priorities today?

Yes, those are three tough questions that I have to ask myself today.

HARD.FAST.BRUTAL

Looking forward to a great Monday. Come prepared to work hard.

BE STRONG!

Janice and Jay