CrossFit 864 - WOD 5:15a.m. / 9:00a.m.
400 meter overhead plate carry (45/25)
then -
"The Gorilla"
AMRAP in 15 minutes
5 SDHP 115/75lbs
10 Wall Balls 20/14lbs
15 Sit Ups
“The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to go on the heights.
-Habakkuk 3:19
Our strength grows out of our weaknesses.
-Ralph Waldo Emerson
Post your rounds on CrossFit 864 Facebook.
Hope that you are having a great week so far.
BE STRONG!
Janice and Jay
Tuesday, June 8, 2010
Monday, June 7, 2010
Tuesday June 8, 2010
CrossFit 864 WOD
5:15a.m. / 9:00a.m. / 4:15p.m./5:15p.m./6:15p.m.
AMRAP in 20 minutes:
"Nickel and Dime"
5 Box Jumps - 24/20
10 KBS (Kettlebell Swings) - 53/35
“Before the mountains were born or you brought forth the earth and the world, from everlasting to everlasting you are God. For a thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
- Psalm 90:2,4
"If you only do what you know you can do, you never do very much."
- Tom Krause
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
- Coach Glassman, Founder CrossFit
Congrats to all of you that PR'd on your Deadlifts Monday! It is very motivating to see you working so hard to reach your goals and a lot of times go beyond what you think you can do. Keep pushing.
BE STRONG!
Janice and Jay
5:15a.m. / 9:00a.m. / 4:15p.m./5:15p.m./6:15p.m.
AMRAP in 20 minutes:
"Nickel and Dime"
5 Box Jumps - 24/20
10 KBS (Kettlebell Swings) - 53/35
“Before the mountains were born or you brought forth the earth and the world, from everlasting to everlasting you are God. For a thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
- Psalm 90:2,4
"If you only do what you know you can do, you never do very much."
- Tom Krause
"Performance is directly correlated with intensity. Intensity is directly correlated with discomfort."
- Coach Glassman, Founder CrossFit
Congrats to all of you that PR'd on your Deadlifts Monday! It is very motivating to see you working so hard to reach your goals and a lot of times go beyond what you think you can do. Keep pushing.
BE STRONG!
Janice and Jay
Sunday, June 6, 2010
Monday June 7, 2010
CrossFit 864 WOD - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
"Michael"
3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
- Ephesians 3:17-19
“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
Post your time on CrossFit864 Facebook
Hope that everyone had a great weekend.
BE STRONG!
Janice and Jay
"Michael"
3 Rounds for time:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the saints, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
- Ephesians 3:17-19
“Failure will never overtake me if my determination to succeed is strong enough.”
-Og Mandino
Post your time on CrossFit864 Facebook
Hope that everyone had a great weekend.
BE STRONG!
Janice and Jay
Friday, June 4, 2010
Saturday June 5, 2010
CrossFit 864 WOD - 8:30a.m.
“Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all.”
- 1 Chronicles 29:11
"Nobody ever drowned in sweat."
- USMC saying
BE STRONG!
Janice and Jay
“Yours, O LORD, is the greatness and the power and the glory and the majesty and the splendor, for everything in heaven and earth is yours. Yours, O LORD, is the kingdom; you are exalted as head over all.”
- 1 Chronicles 29:11
"Nobody ever drowned in sweat."
- USMC saying
BE STRONG!
Janice and Jay
Thursday, June 3, 2010
Friday June 4, 2010
CrossFit 864 WOD - 4:15p.m./5:15p.m./6:15p.m.
A BIG "Thank You" to those of you that always hang around and help clean up (breaking down all of the bars, putting up kettlebells, boxes and squaring away all of the other equipment) after the workout! This is a huge help and it's greatly appreciated. Thanks!
"Tabata"
-Bottom to Botom Squats - rest in the bottom position
-Dbell or Kbell Push Press
-Mountain Climbers
-Flutter Kicks (penalty - 10 burpees each time your feet touches the ground during the 20 seconds of flutter kicks) add them up and do all burpees at the end of the workout.
All exercises straight through - not alternating.
Abdominal Strength - Your choice - on your own.
Here are a few ideas: Abmat Sit-ups / L-Sits - Holds / Planks / Knees to Elbows
Stretch / Hydrate / Refuel.
http://www.youtube.com/watch?v=ku-eOGXScOQ
“A gentle answer turns away wrath, but a harsh word stirs up anger.”
- Proverbs 15:1
"Let up for a second and that is where you will finish"
-unknown
BE STRONG!
Janice and Jay
A BIG "Thank You" to those of you that always hang around and help clean up (breaking down all of the bars, putting up kettlebells, boxes and squaring away all of the other equipment) after the workout! This is a huge help and it's greatly appreciated. Thanks!
"Tabata"
-Bottom to Botom Squats - rest in the bottom position
-Dbell or Kbell Push Press
-Mountain Climbers
-Flutter Kicks (penalty - 10 burpees each time your feet touches the ground during the 20 seconds of flutter kicks) add them up and do all burpees at the end of the workout.
All exercises straight through - not alternating.
Abdominal Strength - Your choice - on your own.
Here are a few ideas: Abmat Sit-ups / L-Sits - Holds / Planks / Knees to Elbows
Stretch / Hydrate / Refuel.
http://www.youtube.com/watch?v=ku-eOGXScOQ
“A gentle answer turns away wrath, but a harsh word stirs up anger.”
- Proverbs 15:1
"Let up for a second and that is where you will finish"
-unknown
BE STRONG!
Janice and Jay
Wednesday, June 2, 2010
Thursday June 3, 2010
CrossFit 864 - WOD 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
As many KB TGU's as possible in 8 minutes
then:
21-15-9
Box Jumps
Kettlebell Swings
“so Christ was sacrificed once to take away the sins of many people; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
- Hebrews 9:28
The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda
Have a great day
BE STRONG!
Janice and Jay
As many KB TGU's as possible in 8 minutes
then:
21-15-9
Box Jumps
Kettlebell Swings
“so Christ was sacrificed once to take away the sins of many people; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
- Hebrews 9:28
The difference between the impossible and the possible lies in a person's determination.
- Tommy Lasorda
Have a great day
BE STRONG!
Janice and Jay
Tuesday, June 1, 2010
Wednesday June 2, 2010
CrossFit 864 - WOD 5:15a.m. / 9:00a.m.
AMRAP in 20 minutes:
5 Curtis P's (65/95)
10 Push-ups
100 meter sprint
1 Curtis P = From the floor - 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press - locked out overhead and return to rack position.
Gotta love old Curtis! or Hate him.....
“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, "Now the dwelling of God is with men, and he will live with them. They will be his people, and God himself will be with them and be their God. He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”
- Revelation 21: 2-4
"Only the weak attempts to accomplish what he knows he can already achieve."
- Stella Juarez
"Failure will not overcome me so long as my will to succeed is stronger"
- Micheal S. Kirby
Take a moment today to encourage someone. And for all of you that like to be challenged (yea, I know...that's all of you!) go even further and encourage someone that you don't even know or at least share a positive word. You never know what the person next to you is dealing with and a little encouragement goes a long way. Proud to be part of the CF864 family!
Hope that your week is going well so far.
BE STRONG!
Janice and Jay
AMRAP in 20 minutes:
5 Curtis P's (65/95)
10 Push-ups
100 meter sprint
1 Curtis P = From the floor - 1 Hang Squat Clean, Left Leg Lunge (bar remains in the rack position), Right Leg Lunge, Push Press - locked out overhead and return to rack position.
Gotta love old Curtis! or Hate him.....
“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, "Now the dwelling of God is with men, and he will live with them. They will be his people, and God himself will be with them and be their God. He will wipe every tear from their eyes. There will be no more death or mourning or crying or pain, for the old order of things has passed away.”
- Revelation 21: 2-4
"Only the weak attempts to accomplish what he knows he can already achieve."
- Stella Juarez
"Failure will not overcome me so long as my will to succeed is stronger"
- Micheal S. Kirby
Take a moment today to encourage someone. And for all of you that like to be challenged (yea, I know...that's all of you!) go even further and encourage someone that you don't even know or at least share a positive word. You never know what the person next to you is dealing with and a little encouragement goes a long way. Proud to be part of the CF864 family!
Hope that your week is going well so far.
BE STRONG!
Janice and Jay
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