CF 864 - 4:15p.m./5:15p.m./6:15p.m.
For time:
150 Push Ups - CrossFit style (hand release on each rep)
*Every time you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 100 meters. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 100 meter sprint must be completed.
Post times and number of penalties on the whiteboard/CrossFit 864 Facebook.
Rx'd = release hands from floor on every rep.
Challenge for the Beast - wear your weighted vest with at least 20 pounds loaded in it.
You, therefore, have no excuse, you who pass judgment on someone else, for at whatever point you judge the other, you are condemning yourself, because you who pass judgment do the same things. Now we know that God's judgment against those who do such things is based on truth. So when you, a mere man, pass judgment on them and yet do the same things, do you think you will escape God's judgment?
-Romans 2:1-3
From time to time, the tree of liberty must be watered with the blood of tyrants and patriots.
-Thomas Jefferson
Today's off the wall fact that probably means nothing to anyone is:
1 in 8 Americans has worked at a McDonalds restaurant.
The Paleo Solution by Robb Wolf
http://www.amazon.com/dp/0982565844?tag=paleofoodcom-20&camp=14573&creative=327641&linkCode=as1&creativeASIN=0982565844&adid=0ZYEM6EYT0XXJDK6V8WM&
Paleo Recipes:
http://paleodietlifestyle.com/paleo-diet-recipes/
How has your nutrition been this week? Are you getting the results that you would like to get? Stronger, leaner, faster recovery after workouts? Do you know the importance of the Post WOD meal? Have you had more than one cheat more so far this week?
BE STRONG!
Jay and Janice
Thursday, October 7, 2010
Wednesday, October 6, 2010
Thursday October 7, 2010
CrossFit 864
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound push press, 10 reps
10 kettlebell swings, 10 reps (CF style for Rx'd)
10 box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Movement standards for Rx'd - remember Rx'd is more than just the amount of weight used. Make every rep count! If you cheat - you only cheat yourself. Who will you impress? Yourself? Go strong and go hard guys!
Push press - Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.
My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:1-6
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
The Term, "It's All Fun And Games Until Someone Loses An Eye" Is From Ancient Rome. The Only Rule During Wrestling Matches Was, "No Eye Gouging." Everything Else Was Allowed, But The Only Way To Be Disqualified Was To Poke Someone's Eye Out.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
"Jack"
Complete as many rounds as possible in 20 minutes of:
115 pound push press, 10 reps
10 kettlebell swings, 10 reps (CF style for Rx'd)
10 box jumps, 24 inch box
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Movement standards for Rx'd - remember Rx'd is more than just the amount of weight used. Make every rep count! If you cheat - you only cheat yourself. Who will you impress? Yourself? Go strong and go hard guys!
Push press - Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.
Kettlebell swings - For this workout the CrossFit/American style swing (overhead) is Rx'd for several reasons. First, whenever KB swings are part of a CrossFit HQ WOD they are overhead - this is the CrossFit style. Two, it allows everyone doing Rx'd to be compared doing the same amount of work and it definitely takes more effort to move the kettlebell overhead - the strength to get it overhead will always come from hip power. If you have not mastered the Russian swing (to eye/shoulder level) do not attempt to go overhead.
Box Jumps - Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.
My son, do not forget my teaching, but keep my commands in your heart, for they will prolong your life many years and bring you prosperity. Let love and faithfulness never leave you; bind them around your neck, write them on the tablet of your heart. Then you will win favor and a good name in the sight of God and man. Trust in the LORD with all your heart and lean not on your own understanding; in all your ways acknowledge him, and he will make your paths straight.
-Proverbs 3:1-6
The battle, sir, is not to the strong alone; it is to the vigilant, the active, the brave.
-Patrick Henry
Today's off the wall fact that probably means nothing to anyone is:
The Term, "It's All Fun And Games Until Someone Loses An Eye" Is From Ancient Rome. The Only Rule During Wrestling Matches Was, "No Eye Gouging." Everything Else Was Allowed, But The Only Way To Be Disqualified Was To Poke Someone's Eye Out.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Tuesday, October 5, 2010
Wednesday October 6, 2010
CrossFit 864 - 5:15a.m. / 9:00a.m.
Post your workout on CrossFit 864 Facebook
Turkish Get up - Warm up
As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell
Switch hands as needed - Keep the total number of reps left and right even.
Even though it's a warm up post your total number on the board.
AHAP - as heavy as possible
25-15-10-5
Ball Slams
Wall Ball
Rx'd = For guys 30 pounds or heavier on balls slams / girls 20-30
Wall ball - guys 18-20 pound med ball / girls 14 plus
Finish with - Not for time.
Abdominal strength - 100 reps of 4 count flutter kicks.
I know that you are going to ask 2 questions - whats a 4 count and why didn't you just say 400? So here's the answer to both - 100 (4) count "sounds" a lot easier and less intimidating than 400! And here's a little sample of the count.
And it goes something like this.....one, two, three, four - two, two, three, four - three, two, three, four...etc. Sound off for Gunny like you are at Parris Island when you count these off. Count them loud if it helps you keep track. Remember, if you lose count during a workout the next number is always one not 99!
“Seek the LORD while he may be found; call on him while he is near.”
- Isaiah 55:6
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins
Today's off the wall fact that probably means nothing to anyone is:
The WD In WD40 Means Water Displacement.
Remember this is your CrossFit! You are part of a small dedicated group of like minded athletes striving to be the best that you can be. I did not say being the best...I said being the best that YOU can be. For many of us there may be a very wide gap between where you finish the WOD and where the next guy or girl finishes. You might be the strongest and fastest athlete in the box or you could be at the other end of the scale and just getting started. The cool thing is "it doesn't matter" as long as you are doing the best that you can do. Keep pushing!
Look for an opportunity today to pass along a word of encouragement or motivation to someone. It goes a long way because you never know what the person next to you might be dealing with.
Dont forget to sign up on the board if you plan on having your body fat tested.
Have a great day ya'll!
BE STRONG!
Jay and Janice
Post your workout on CrossFit 864 Facebook
Turkish Get up - Warm up
As many reps as possible in 10 Minutes of Turkish Get ups (AHAP) Kbell
Switch hands as needed - Keep the total number of reps left and right even.
Even though it's a warm up post your total number on the board.
AHAP - as heavy as possible
25-15-10-5
Ball Slams
Wall Ball
Rx'd = For guys 30 pounds or heavier on balls slams / girls 20-30
Wall ball - guys 18-20 pound med ball / girls 14 plus
Finish with - Not for time.
Abdominal strength - 100 reps of 4 count flutter kicks.
I know that you are going to ask 2 questions - whats a 4 count and why didn't you just say 400? So here's the answer to both - 100 (4) count "sounds" a lot easier and less intimidating than 400! And here's a little sample of the count.
And it goes something like this.....one, two, three, four - two, two, three, four - three, two, three, four...etc. Sound off for Gunny like you are at Parris Island when you count these off. Count them loud if it helps you keep track. Remember, if you lose count during a workout the next number is always one not 99!
“Seek the LORD while he may be found; call on him while he is near.”
- Isaiah 55:6
"I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds"
-Henry Rollins
Today's off the wall fact that probably means nothing to anyone is:
The WD In WD40 Means Water Displacement.
Remember this is your CrossFit! You are part of a small dedicated group of like minded athletes striving to be the best that you can be. I did not say being the best...I said being the best that YOU can be. For many of us there may be a very wide gap between where you finish the WOD and where the next guy or girl finishes. You might be the strongest and fastest athlete in the box or you could be at the other end of the scale and just getting started. The cool thing is "it doesn't matter" as long as you are doing the best that you can do. Keep pushing!
Look for an opportunity today to pass along a word of encouragement or motivation to someone. It goes a long way because you never know what the person next to you might be dealing with.
Dont forget to sign up on the board if you plan on having your body fat tested.
Have a great day ya'll!
BE STRONG!
Jay and Janice
Monday, October 4, 2010
Tuesday October 5, 2010
CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by October 3rd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
WOD - For time
"Running Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
200 meter sprint between each round
*If you cant do DU's then complete single-unders x 2
Don’t brag about tomorrow, since you don’t know what the day will bring.
The prudent see danger and take refuge, but the simple keep going and suffer for it.
-Proverbs 27:1,12
If a man does his best, what else is there?
-General George S. Patton
Today's off the wall fact that probably means nothing to anyone is:
Gatorade Was Named After The University Of Florida Gators
Incredible job by all of you that turned out on Monday and hammered through "Body Farmer" in a CF 864 kind of way! You guys were AWESOME! Proud of you for knowing that you were heading into a tough workout and you showed up with your game face on ready to "DO WORK"
If you cherry picked on Monday and skipped it because it looked tough....well, I'm not even going to get into to that. Very proud of the true CrossFitters that LOVE a challenge! That's what this stuff is all about "random and constantly varied" that's why it works so well, right?
Post your time on CrossFit 864 Facebook.
What are the things in your life that you are thankful for today?
Do your best! That's all that any of us can do.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder - Monthly dues by October 3rd. This allows us to fulfill our monthly obligations and keep our operating expenses on schedule. Thank you for your consideration and support in this matter.
WOD - For time
"Running Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups
200 meter sprint between each round
*If you cant do DU's then complete single-unders x 2
Don’t brag about tomorrow, since you don’t know what the day will bring.
The prudent see danger and take refuge, but the simple keep going and suffer for it.
-Proverbs 27:1,12
If a man does his best, what else is there?
-General George S. Patton
Today's off the wall fact that probably means nothing to anyone is:
Gatorade Was Named After The University Of Florida Gators
Incredible job by all of you that turned out on Monday and hammered through "Body Farmer" in a CF 864 kind of way! You guys were AWESOME! Proud of you for knowing that you were heading into a tough workout and you showed up with your game face on ready to "DO WORK"
If you cherry picked on Monday and skipped it because it looked tough....well, I'm not even going to get into to that. Very proud of the true CrossFitters that LOVE a challenge! That's what this stuff is all about "random and constantly varied" that's why it works so well, right?
Post your time on CrossFit 864 Facebook.
What are the things in your life that you are thankful for today?
Do your best! That's all that any of us can do.
BE STRONG!
Jay and Janice
Sunday, October 3, 2010
Monday October 4,2010
CF 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Begin your warm up when you arrive.
WOD for time:
"Body Farmer"
800M Farmer's Carry (2 x KB/DB)
100 Pull-ups
200 Push-ups
300 Squats
800M Farmer's Carry
Challenge WOD for the "Beast" in the box!
Complete all reps un-partitioned with 20# vest and 2-70 pound Kbell or Dbell (Farmers walk)
Just in case you did not notice - this is a SEALFIT revision of the CrossFit Hero Workout "Murph" incorporating a 800 meter farmers walk at the beginning and end instead of a 1 mile run at the beginning and end. By the way, this was only a portion of the SF WOD for that day.
This workout is in memory of Navy Lieutenant (SEAL) 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.
Hydrate - Stretch - Refuel
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
-Matthew 7:13-14
No legacy is so rich as honesty
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Begin your warm up when you arrive.
WOD for time:
"Body Farmer"
800M Farmer's Carry (2 x KB/DB)
100 Pull-ups
200 Push-ups
300 Squats
800M Farmer's Carry
Challenge WOD for the "Beast" in the box!
Complete all reps un-partitioned with 20# vest and 2-70 pound Kbell or Dbell (Farmers walk)
Just in case you did not notice - this is a SEALFIT revision of the CrossFit Hero Workout "Murph" incorporating a 800 meter farmers walk at the beginning and end instead of a 1 mile run at the beginning and end. By the way, this was only a portion of the SF WOD for that day.
This workout is in memory of Navy Lieutenant (SEAL) 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.
Hydrate - Stretch - Refuel
"Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.
-Matthew 7:13-14
No legacy is so rich as honesty
-William Shakespeare
Today's off the wall fact that probably means nothing to anyone is:
Honey is the only food that does not spoil. Honey found in the tombs of Egyptian pharaohs has been tasted by archaeologists and found edible.
Post your time on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Saturday, October 2, 2010
Sunday October 3, 2010
CrossFit 864 - Rest day
Hope that all of you are enjoying the weekend and the awesome weather that we are having!
Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22
And whenever you stand praying, forgive, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25
For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.
-Matthew 6:14-15
Once you learn to quit, it becomes a habit.
- Vince lombardi
Today's off the wall fact that probably means nothing to anyone is:
No Word In The English Language Rhymes With Month, Orange, Silver, And Purple.
We look forward to seeing you on Monday!
BE STRONG!
Jay and Janice
Hope that all of you are enjoying the weekend and the awesome weather that we are having!
Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22
And whenever you stand praying, forgive, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25
For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.
-Matthew 6:14-15
Once you learn to quit, it becomes a habit.
- Vince lombardi
Today's off the wall fact that probably means nothing to anyone is:
No Word In The English Language Rhymes With Month, Orange, Silver, And Purple.
We look forward to seeing you on Monday!
BE STRONG!
Jay and Janice
Friday, October 1, 2010
Saturday October 2, 2010
CrossFit 864 - Team Workout at 8:30a.m.
Reminder - Yard Sale at CF864 this morning. Everyone welcome to set up a table.
Check out CrossFit 864 on Facebook.
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
- Matthew 5:11-12
Most of the shadows of this life are caused by our standing in our own sunshine.
-Ralph Waldo Emerson
Today's off the wall fact that probably means nothing to anyone is:
At Birth A Panda Is Smaller Than A Mouse And Weighs About Four Ounces.
BE STRONG!
Jay and Janice
Reminder - Yard Sale at CF864 this morning. Everyone welcome to set up a table.
Check out CrossFit 864 on Facebook.
“Blessed are you when people insult you, persecute you and falsely say all kinds of evil against you because of me. Rejoice and be glad, because great is your reward in heaven, for in the same way they persecuted the prophets who were before you.”
- Matthew 5:11-12
Most of the shadows of this life are caused by our standing in our own sunshine.
-Ralph Waldo Emerson
Today's off the wall fact that probably means nothing to anyone is:
At Birth A Panda Is Smaller Than A Mouse And Weighs About Four Ounces.
BE STRONG!
Jay and Janice
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