Thursday August 18, 2011

CrossFit 864 


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


"Let the one who boasts, boast in the Lord." For it is not the one who commends himself who is approved, but the one whom the Lord commends.
-2 Corinthians 10:17-18


Remember that you are not called to produce successful, upwardly mobile, highly educated, athletically talented machines...Giving your children great opportunities is good; it is not, however, the goal of parenting. Christlikeness is. Above all, seek to raise children who look and act a lot like Jesus.
-Chip Ingram


Warm-up starts at scheduled times listed above. Out of respect to your fellow CrossFitters please be on time so that you can get in the WOD when it kicks off and everyone that has warmed up doesn't have to wait on you. Thanks guys!


Today's WOD


Press 5-5-5-5-5


When you see the movement listed as press it is always overhead and it is always strict. If it's different it will be indicated as push press, jerk, etc. 
Strict press means that knees and hips are locked throughout the entire movement. Some of you bend your knees and get a little dip which is poor form for this exercise and indicates that you are not strong enough to move the amount of weight that is on the bar utilizing only upper body strength. If this is the case then you should reduce the weight or complete as many quality reps as possible and then make another attempt at completing quality reps until all reps are completed. Come in today ready to do hard work! It has been a great week in the box this week - thanks for all of your hard work! You guys are awesome.


For time, complete 4 Rounds of:


20 Push press (95/65)
400 Meter run


Beast in the box = 135 push press and 20 pound vest


Train Hard - Train Smart


Post your 5 rep load and metcon time on CrossFit 864 Facebook


The great use of life is to spend it for something that will outlast it. 
-William James


Hope that your week is going well. 


BE STRONG!
Jay and Janice

Wednesday August 17, 2011

CrossFit 864


Today's Schedule: 5:15a.m./9:00a.m.


“Since we have these promises, beloved, let us cleanse ourselves from every defilement of body and spirit, bringing holiness to completion in the fear of God.”
-2 Corinthians 7:1


Nothing will enter your life that God does not either decree or allow. And nothing will ever enter your life that, if you are willing to trust in him, he cannot work out for your good.
-Chip Ingram


Warm-up


WOD - EMOM 12 minutes


5 Ball slams (30-40/25-30)
5 SDHP (115/75)


Abdominal strength
Complete as many sit-ups as possible in 2 minutes


Check us out at CrossFit 864 on Facebook


Have a great day!


BE STRONG!
Jay and Janice

Tuesday August 16, 2011

CrossFit 864


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


“For if we live, we live to the Lord, and if we die, we die to the Lord. So then, whether we live or whether we die, we are the Lord’s.”
-Romans 14:8


Christians are like teabags, you don't know what they're really like until you put them in hot water.
-Chip Ingram


Warm-up (posted on whiteboard)


Today's WOD


21-15-9 Reps of:
Floor Press - Bodyweight on bar
Pull-ups


Movement Standards for RX'd


Floor Press - Legs fully extended and butt must stay on the floor during the press. If your butt comes off the floor you are using hip strength and not upper body strength to move the bar up - this is poor form and we are not testing hip strength today. Elbows must come in contact with the floor on each rep. 


Pull-ups - Athlete must start from a hang with elbows fully extended - no bent elbows at bottom of pull-up (this is a half rep.) Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or kipping is acceptable for this workout, your choice.


FORM/FROM - Good Form and Full Range of Motion


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Monday August 15, 2011

CrossFit 864


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


"And to the angel of the church in Laodicea write: 'The words of the Amen, the faithful and true witness, the beginning of God’s creation. Behold, I stand at the door and knock. If anyone hears my voice and opens the door, I will come in to him and eat with him, and he with me.”
-Revelation 3:14,20


Give thanks for what you are now, and keep fighting for what you want to be tomorrow. 
-Fernanda Miramontes-Landeros


Warm-up as a group. The workout will start 15 minutes after the warm-up begins (see schedule) All WOD's will start on time so that everything will move along in a timely manner. 5 Burpee penalty for each minute that you are late.


This week at CF864 is going to focus on squats. After last week it is obvious that we have a real need for some squat therapy and back to basics on the fundamentals of the squat. Recently there have been a lot of movements that don't even resemble a squat - they look more like a hybrid good morning or something with a bend at the hips but not at the knees. It's time to go back to squatting to a medicine ball and doing squat therapy against the wall to help us correct some of the form issues. If you don't like squats or you don't like being coached in proper form then you might not enjoy this week in the box. If you are open minded and coachable then it might be a good week to for you to build a squat that is safer and more efficient. If you have been CrossFitting for any amount of time at all then you have have heard "form and full range of motion" many times. Never become satisfied with poor form. Spend time on your mobility and range of motion drills.


Today's WOD 


Deadlifts 5-5-5-5-5


Go for a 5 RM DL PR today


Day #1 of Squat Therapy


15 Wall squats
10 Minute Squat Test (see video on CrossFit 864 Facebook)
50 K2E (Knees to Elbows)
50 Air squats to Medicine Ball (touch butt on med ball)
50 Weighted Sit-ups (holding plate,dbell,etc) AHAP


Train Hard - Train Smart


BE STRONG!
Jay and Janice

Friday August 12, 2011

CROSSFIT Eight Six Four


Today's schedule: 4:15p.m./5:15p.m./6:15p.m.


Do not be yoked together with unbelievers. For what do righteousness and wickedness have in common? Or what fellowship can light have with darkness?
-2 Corinthians 6:14


Aim at heaven and you will get earth thrown in. Aim at earth and you get neither. 
-C.S. Lewis


Post Cindy - Guys we have some work to do on form and range of motion. It has got to be about more than how many reps you can crank out and it should always be about quality of the work being done. You would be better off with one quality round vs. 20 sloppy rounds. Lets work to get better and not settle for less.


Pull-ups - if you cant get your chin over the bar you need to use a band or do jumping pull-ups off the box. Extend those elbows at the bottom - don't keep them half bent, this = half rep.


Push ups - whole body should rise together which means that your hips and legs shouldn't sag or come up after your chest. Take the time to watch the video (K Star Mobility WOD) on CF push-ups. The video is posted on CF 864 Facebook.


Squat - some serious need for squat therapy if you are not getting at least down to parallel. We are going back to squatting to a med ball in future squat workouts. Hips should be fully opened at the top of the squat. Spend some time working on hip flexibility.


Today's CF 864 WOD


5K Run - From gym, Rain or Shine 


See you Friday afternoon!


BE STRONG!
Jay and Janice

Thursday August 11, 2011

CrossFit 864


God is our refuge and strength, a very present help in trouble.”
-Psalm 46:1


"The man who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore." 
-Dale Carnegie


Warm-up
Buy in = 5 burpee penalty for each minute that you are late. Hit the floor and knock em' out!


Today's WOD


Complete as many rounds as possible in 20 minutes of:


"Cindy"


5 Pull-ups
10 Push-ups
15 Squats


Rx'd = Full Range of Motion on ALL reps.

Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up - if you don't fully extend (for any reason) you are doing a scaled version of this workout.

Push-ups / lift hands off the deck at the bottom of the push-up

Squats / Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped - keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don't complete the squat to at least parallel then list your time under the scaled list. No exceptions. This keeps it fair for everyone.


Train Hard - Train Smart


Hit it hard today and get a PR! What's your previous best Cindy?


Post your rounds on CrossFit 864 Facebook


BE STRONG!
Jay and Janice

Wednesday August 10, 2011

CrossFit 864


Today's schedule - 5:15a.m./9:00a.m.


“Are not five sparrows sold for two pennies? And not one of them is forgotten before God. Why, even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.”
-Luke 12:6-7


The taxpayer - that's someone who works for the federal government but doesn't have to take the civil service examination. 
-Ronald Reagan

HYDRATE!


Warm-up starts promptly at scheduled times listed above. 
Buy in = 5 Burpee penalty for each minute that you are late.


Today's WOD


3 Rounds for time:


100 Meter Farmers Walk (AHAP)
30 Second hold at the top of the rings (lockout) 
20 Back extensions (GHD)
20 Lateral hops over PVC (each side counts as 1 rep)
Bear crawl (1 length of gym)


Train Hard - Train Smart


Great job to all of you that showed up for Tuesdays WOD! It was hot, there was a lot of running along with a lot of deadlifts and push-ups but that didn't keep most of you away. Extra proud of those that hate to run but came on and pushed through it. Doing the things that you hate to do in tough conditions creates mental toughness one workout at a time. This is what CrossFit is all about! If it were easy everyone would be doing it...thats why you are part of such a small core group of hard working dedicated athletes! 


"Each day is a special gift from God, and while life may not always be fair, you must never allow the pains, hurdles, and handicaps of the moment to poison your attitude and plans for yourself and your future. You can never win when you wear the ugly cloak of self-pity, and the sour sound of whining will certainly frighten away any opportunity for success. Never again. There is a better way."
-Og Mandino


BE STRONG!
Jay and Janice