CrossFit 864 WOD
9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Post your time on CrossFit 864 Facebook
"Forrest"
Three rounds for time:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters
U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather
I am writing to you who share the same precious faith we have. This faith was given to you because of the justice and fairness of Jesus Christ, our God and Savior. May God give you more and more grace and peace as you grow in your knowledge of God and Jesus our Lord. Growing in Faith By his divine power, God has given us everything we need for living a godly life. We have received all of this by coming to know him, the one who called us to himself by means of his marvelous glory and excellence. And because of his glory and excellence, he has given us great and precious promises. These are the promises that enable you to share his divine nature and escape the world’s corruption caused by human desires.
-2 Peter 1:1-4
God places the heaviest burden on those who can carry its weight.
-Reggie White
Today's off the wall fact that probably means nothing to anyone is:
"The sixth sick sheik's sixth sheep's sick" is said to be the toughest tongue twister in English.
"I don't understand how it is that someone with only seven pull-ups could ask me how they could increase their muscle mass or strength. The obvious answer is, "work until you've got thirty pull-ups and you'll come back with five new pounds of lats and biceps alone." This kind of thing is true of squats, deadlifts, push-ups, muscle-ups, dips, and any other fundamental, functional movements. Athletes regularly working the basic movements never ask how they can get stronger or bigger they already know."
- Greg Glassman, Founder of CrossFit
Half marathon training program - see this weeks training also posted on whiteboard at gym. I will post more info throughout the week. You are off to a great start so keep working hard....if you are asking yourself if you can do it the answer is YES! You have a tremendous amount of support and energy around you to motivate you through every mile.
Week 2
3 days of training this week (plus CF WOD)
In the following order with a day of rest (from run training) in between.
(1) 20 Minute Tempo Run - run for 20 at 90% intensity (very hard) - This is not a set distance.
(2) 8 x 200 meter - with a 3 minute rest between runs. Run these all out, as hard as you can.
(3) 5 Mile Run - moderate pace.
Log your times/distance.
Looking forward to another great week of CrossFitting with an amazing group of athletes. I know that we have a group of true CrossFitters when we hear so many of you get fired up about the fact that the workout is extremely tough and a challenge sometimes just to finish. The really awesome part is that you are ready for more the very next day.
BE STRONG!
Jay and Janice
Sunday, November 7, 2010
Saturday, November 6, 2010
Sunday November 7, 2010
CrossFit 864 - Rest Day
Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition (as many of you are right now) make sure that you are stocked up on plenty of good quality Paleo options. Most of you start off the week with good intentions for eating well but have no real plan and by Monday afternoon you find yourself starving with nothing prepared (at least not with you at the time) and you see the big golden arches staring at you and the next thing you know someone is saying "can I take your order please" .....You guys work too hard day after day to blow all of your hard work and results by filling your body with junk. Your body needs quality nutrition to repair after every workout whether its a strength workout, metcon or running WOD. Get your game plan together on Sunday for the following week and at least have the basics for each day (meat, green veggies, and good fats) and you can get creative. Check out Paleo 864 on Facebook and share your recipes and ask questions.
The marathon training is off to a good start. Yes, there will be some longer runs Incorporated over the next few weeks. Push the short ones as hard as possible and log your times/distance so that you will have a way to gauge your progress. Push your CrossFit WODs hard!
Do not fret because of those who are evil or be envious of those who do wrong; for like the grass they will soon wither, like green plants they will soon die away.
-Psalm 37:1-2
6. Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.
-Charles Kingsley
Today's off the wall fact that probably means nothing to anyone is:
If you fill a standard 750ml wine bottle with live hornets, their angry buzzing will resonate at precisely the right frequency to shatter the glass.
BE STRONG!
Jay and Janice
Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition (as many of you are right now) make sure that you are stocked up on plenty of good quality Paleo options. Most of you start off the week with good intentions for eating well but have no real plan and by Monday afternoon you find yourself starving with nothing prepared (at least not with you at the time) and you see the big golden arches staring at you and the next thing you know someone is saying "can I take your order please" .....You guys work too hard day after day to blow all of your hard work and results by filling your body with junk. Your body needs quality nutrition to repair after every workout whether its a strength workout, metcon or running WOD. Get your game plan together on Sunday for the following week and at least have the basics for each day (meat, green veggies, and good fats) and you can get creative. Check out Paleo 864 on Facebook and share your recipes and ask questions.
The marathon training is off to a good start. Yes, there will be some longer runs Incorporated over the next few weeks. Push the short ones as hard as possible and log your times/distance so that you will have a way to gauge your progress. Push your CrossFit WODs hard!
Do not fret because of those who are evil or be envious of those who do wrong; for like the grass they will soon wither, like green plants they will soon die away.
-Psalm 37:1-2
6. Thank God every morning when you get up that you have something to do which must be done, whether you like it or not. Being forced to work, and forced to do your best, will breed in you temperance, self-control, diligence, strength of will, content, and a hundred other virtues which the idle never know.
-Charles Kingsley
Today's off the wall fact that probably means nothing to anyone is:
If you fill a standard 750ml wine bottle with live hornets, their angry buzzing will resonate at precisely the right frequency to shatter the glass.
BE STRONG!
Jay and Janice
Friday, November 5, 2010
Saturday November 6, 2010
CrossFit 864 - TEAM WOD Saturday 8:30a.m.
Check out CF864 Facebook
For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your ancestors, but with the precious blood of Christ, a lamb without blemish or defect. He was chosen before the creation of the world, but was revealed in these last times for your sake. Through him you believe in God, who raised him from the dead and glorified him, and so your faith and hope are in God.
-Peter 1:18-21
Most people never run far enough on their first wind to find out they've got a second.
-William James
Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
-You can gauge a person's education by whether they read in the bathroom.
-More than 2/3 of the people with a master's degree and doctorates read in the stall.
-Only one in two high school grads read while in the bathroom, and 56 percent of those with college degrees do.
BE STRONG!
Jay and Janice
Check out CF864 Facebook
For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your ancestors, but with the precious blood of Christ, a lamb without blemish or defect. He was chosen before the creation of the world, but was revealed in these last times for your sake. Through him you believe in God, who raised him from the dead and glorified him, and so your faith and hope are in God.
-Peter 1:18-21
Most people never run far enough on their first wind to find out they've got a second.
-William James
Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
-You can gauge a person's education by whether they read in the bathroom.
-More than 2/3 of the people with a master's degree and doctorates read in the stall.
-Only one in two high school grads read while in the bathroom, and 56 percent of those with college degrees do.
BE STRONG!
Jay and Janice
Thursday, November 4, 2010
Friday November 5, 2010
CF 864 - 4:15p.m./5:15p.m./6:15p.m.
Behind the ostensible government sits enthroned an invisible government owing no allegiance and acknowledging no responsibility to the people. -Theodore Roosevelt
Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
More than sixty percent of people prefer that their toilet paper roll over the top, twenty nine percent from the bottom. The rest don't care.
BE STRONG!
Jay and Janice
Post your time/weight on CF864 Facebook
3 Rounds for load and time:
Run 400 meters
1 ground to overhead (AHAP)
10 Wall Balls (18-20 / 12-14)
10 Kettlebell swings (1 pood/ 2 pood)10 Pull-ups
Challenge for the "Beast in the Box" wear your 20 pound vest
Train Hard - Train Smart
FORM/FROM on every rep!
My dear children, I write this to you so that you will not sin. But if anybody does sin, we have an advocate with the Father—Jesus Christ, the Righteous One. He is the atoning sacrifice for our sins, and not only for ours but also for the sins of the whole world. We know that we have come to know him if we keep his commands. Whoever says, “I know him,” but does not do what he commands is a liar, and the truth is not in that person. But if anyone obeys his word, love for God is truly made complete in them. This is how we know we are in him: Whoever claims to live in him must live as Jesus did. -1 John 2:1-6
Behind the ostensible government sits enthroned an invisible government owing no allegiance and acknowledging no responsibility to the people. -Theodore Roosevelt
Today's off the wall fact that probably means nothing to anyone is:
According to a 1999 survey by the Scott Paper Company:
More than sixty percent of people prefer that their toilet paper roll over the top, twenty nine percent from the bottom. The rest don't care.
BE STRONG!
Jay and Janice
Wednesday, November 3, 2010
Thursday November 4, 2010
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
For time
21-15-9-6-3 reps of:
SDHP (Sumo deadlift high pull) 95/65
Ball Slams (W 25-30/M 40-50)
GHD Sit-ups
Train Hard - Train Smart
But because of your stubbornness and your unrepentant heart, you are storing up wrath against yourself for the day of God’s wrath, when his righteous judgment will be revealed. God “will repay each person according to what they have done.” To those who by persistence in doing good seek glory, honor and immortality, he will give eternal life. But for those who are self-seeking and who reject the truth and follow evil, there will be wrath and anger. There will be trouble and distress for every human being who does evil: first for the Jew, then for the Gentile; but glory, honor and peace for everyone who does good: first for the Jew, then for the Gentile. For God does not show favoritism.
-Romans 2:5-11
Once we have a war there is only one thing to do. It must be won. For defeat brings worse things than any that can ever happen in war.
-Ernest Miller Hemmingway
Today's off the wall fact that probably means nothing to anyone is:
Bats always turn left when exiting a cave.
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
For time
21-15-9-6-3 reps of:
SDHP (Sumo deadlift high pull) 95/65
Ball Slams (W 25-30/M 40-50)
GHD Sit-ups
Train Hard - Train Smart
But because of your stubbornness and your unrepentant heart, you are storing up wrath against yourself for the day of God’s wrath, when his righteous judgment will be revealed. God “will repay each person according to what they have done.” To those who by persistence in doing good seek glory, honor and immortality, he will give eternal life. But for those who are self-seeking and who reject the truth and follow evil, there will be wrath and anger. There will be trouble and distress for every human being who does evil: first for the Jew, then for the Gentile; but glory, honor and peace for everyone who does good: first for the Jew, then for the Gentile. For God does not show favoritism.
-Romans 2:5-11
Once we have a war there is only one thing to do. It must be won. For defeat brings worse things than any that can ever happen in war.
-Ernest Miller Hemmingway
Today's off the wall fact that probably means nothing to anyone is:
Bats always turn left when exiting a cave.
Post your time on CrossFit 864 Facebook
Lift Heavy, Run Fast, Eat Like a Caveman!
BE STRONG!
Jay and Janice
Tuesday, November 2, 2010
Wednesday November 3, 2010
CrossFit 864 WOD - 5:15a.m. / 9:00a.m.
Warm up/Range of Motion Work
7 Rounds for time:
7 Push Press (115/75)
14 Burpees
21 Double unders
Hydrate - Stretch - Refuel (Feed the Machine)
“But you are a chosen people, a royal priesthood, a holy nation, God’s special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.”
- 1 Peter 2:9
“A person starts to live when he can live outside himself.”
-Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
It is against Michigan state law to tie a crocodile to a fire hydrant.
See Tuesdays blog for marathon training details
BE STRONG!
Jay and Janice
Warm up/Range of Motion Work
7 Rounds for time:
7 Push Press (115/75)
14 Burpees
21 Double unders
Hydrate - Stretch - Refuel (Feed the Machine)
“But you are a chosen people, a royal priesthood, a holy nation, God’s special possession, that you may declare the praises of him who called you out of darkness into his wonderful light.”
- 1 Peter 2:9
“A person starts to live when he can live outside himself.”
-Albert Einstein
Today's off the wall fact that probably means nothing to anyone is:
It is against Michigan state law to tie a crocodile to a fire hydrant.
See Tuesdays blog for marathon training details
BE STRONG!
Jay and Janice
Monday, November 1, 2010
Tuesday November 2, 2010
CrossFit 864 - WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up / Dynamic Range of Motion
For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
20 Box Jumps
5 Dbell/Kbell Renegade Man Makers
10 Box Jumps
Abdominal strength - Complete 100 Abmat sit-ups after the workout. Not timed.
Box (24/20)
Man Maker # - Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds
Go heavier if you can. Good strength movement.
Man Maker Basics
The man maker is the epitome of a constantly varied functional movement. The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.
Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.
For he spoke, and it came to be; he commanded, and it stood firm. The LORD foils the plans of the nations; he thwarts the purposes of the peoples. But the plans of the LORD stand firm forever, the purposes of his heart through all generations. Blessed is the nation whose God is the LORD, the people he chose for his inheritance. From heaven the LORD looks down and sees all mankind; from his dwelling place he watches all who live on earth—he who forms the hearts of all, who considers everything they do. No king is saved by the size of his army; no warrior escapes by his great strength.
-Psalm 33:9-16
"To do more for the world than the world does for you - that is success."
-Henry Ford
Today's off the wall fact that probably means nothing to anyone is:
Many years ago in England, pub frequenters had a whistle baked into the Rim or handle of their ceramic cups. When they needed a refill, they used the whistle to get some service. "Wet your whistle" is the phrase Inspired by this practice.
Half Marathon Training schedule for this week.
Week 1: Getting Started
You will complete a 5k (3.1) miles at a moderate pace.
Interval Workout - 4x400 meter with a 4 minute rest between runs. Run the 400 meters hard.
Tabata Run - 20:10 x 8 rounds. 20 seconds on 10 seconds off, all out efforts!
This training will be done in conjunction with your normal CrossFit WOD and strength training. It will be impossible to get everyone together at one time to do these as a group so I would recommend that you post the times (CF864 Facebook) that you can meet as a group and we can coordinate several groups throughout the day for each workout. Allow one day between each of the runs listed above and try to complete them after your CF wod or later in the day. You need to be prepared to go all out on each of these days and try to get stronger and faster each week. We can do all of these starting from the box if that works for you. We are excited about the idea that many of you will complete this half marathon and prove to yourself once again that you are capable of doing much more than you thought and much more than you give yourself credit for.
It will be very beneficial to you to log your times/distances during this training.
If you need running shoes - Jeff Milliman is now at GO TRI SPORTS (Greenville)
Pick up a discount card at the gym before you go and let Jeff know that you are from CrossFit 864. Jeff is a great running coach with a lot of knowledge and he can help you with running questions/concerns while you are there.
www.gotrisports.com
Another week off to a great start! How can you encourage someone today? A positive word goes a long way sometimes.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm up / Dynamic Range of Motion
For time:
15 Dbell/Kbell Renegade Man Makers
30 Box Jumps
10 Dbell/Kbell Renegade Man Makers
20 Box Jumps
5 Dbell/Kbell Renegade Man Makers
10 Box Jumps
Abdominal strength - Complete 100 Abmat sit-ups after the workout. Not timed.
Box (24/20)
Man Maker # - Dbell or Kbell go AHAP (as heavy as possible)
Guys should be around 35-45
Girls should be around 25 pounds
Go heavier if you can. Good strength movement.
Man Maker Basics
The man maker is the epitome of a constantly varied functional movement. The man maker takes the basic push up and adds a variety of progressively challenging elements. The man maker addresses strength, balance, coordination and mid line stability in one movement.
Start by standing with a dbell in each hand and drop into the plank position with one dumbbell in each hand. Ensure you maintain a solid plank position and engage your abdominal muscles. Execute a full range of motion push up by lowering your chest to the floor. Press away from the floor and return to the plank position by fully extending your elbows.
Now that you have returned to the plank position, pull one dumbbell up to your chest (rowing motion) and return it to the floor. Repeat by pulling the other dumbbell to the chest then thrust both feet forward toward hands (as if performing a burpee) and complete a squat clean bringing the dbells up to the catch/rack position (at shoulders) then press both dbells overhead. This is one rep. The man maker requires a lot of abdominal and shoulder stability and balance especially during the movement.
For he spoke, and it came to be; he commanded, and it stood firm. The LORD foils the plans of the nations; he thwarts the purposes of the peoples. But the plans of the LORD stand firm forever, the purposes of his heart through all generations. Blessed is the nation whose God is the LORD, the people he chose for his inheritance. From heaven the LORD looks down and sees all mankind; from his dwelling place he watches all who live on earth—he who forms the hearts of all, who considers everything they do. No king is saved by the size of his army; no warrior escapes by his great strength.
-Psalm 33:9-16
"To do more for the world than the world does for you - that is success."
-Henry Ford
Today's off the wall fact that probably means nothing to anyone is:
Many years ago in England, pub frequenters had a whistle baked into the Rim or handle of their ceramic cups. When they needed a refill, they used the whistle to get some service. "Wet your whistle" is the phrase Inspired by this practice.
Half Marathon Training schedule for this week.
Week 1: Getting Started
You will complete a 5k (3.1) miles at a moderate pace.
Interval Workout - 4x400 meter with a 4 minute rest between runs. Run the 400 meters hard.
Tabata Run - 20:10 x 8 rounds. 20 seconds on 10 seconds off, all out efforts!
This training will be done in conjunction with your normal CrossFit WOD and strength training. It will be impossible to get everyone together at one time to do these as a group so I would recommend that you post the times (CF864 Facebook) that you can meet as a group and we can coordinate several groups throughout the day for each workout. Allow one day between each of the runs listed above and try to complete them after your CF wod or later in the day. You need to be prepared to go all out on each of these days and try to get stronger and faster each week. We can do all of these starting from the box if that works for you. We are excited about the idea that many of you will complete this half marathon and prove to yourself once again that you are capable of doing much more than you thought and much more than you give yourself credit for.
It will be very beneficial to you to log your times/distances during this training.
If you need running shoes - Jeff Milliman is now at GO TRI SPORTS (Greenville)
Pick up a discount card at the gym before you go and let Jeff know that you are from CrossFit 864. Jeff is a great running coach with a lot of knowledge and he can help you with running questions/concerns while you are there.
www.gotrisports.com
Another week off to a great start! How can you encourage someone today? A positive word goes a long way sometimes.
BE STRONG!
Jay and Janice
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