Monday February 20, 2012

CrossFit864


“Beloved, if God so loved us, we also ought to love one another. No one has ever seen God; if we love one another, God abides in us and his love is perfected in us.”
1 John 4:11-12


All Christians are but God’s stewards. Everything we have is on loan from the Lord, entrusted to us for a while to use in serving Him.
-John MacArthur

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


Strength - (week 3) Back Squat 1-1-1-1-1


Strength is our primary focus today so partner up and go hard and heavy and set a new PR! Make sure that you pay attention and spot each other close when the weight gets heavy. 


Every 30 Seconds Complete:


1 Back Squat @ 70% of your 1 RM today
Kettlebell Swings


1 Back Squat then 1 Kettlebell Swing
1 Back Squat then 2 Kettlebell Swings
1 Back Squat then 3 Kettlebell Swings
Continue until you can't complete reps within the 30 seconds.


Load on Swings - 16kg./24kg.
Challenge Load for the "Beast in the Box" 24kg./32kg.


Abdominal Strength - Pick one of the following and complete as many as possible in 3 minutes (goal = as many reps as possible unbroken)
-Weighted sit-up (guys 45lb. plate / girls 25lb. plate)
-Plank Hold (as long as possible in 3 minutes)
-L Hold on PVC Parallettes (as long as possible in 3 minutes)


Post load on squats and load (Kbell) and rounds completed on CrossFit864 Facebook.


Train Hard - Train Heavy - Train Smart


Looking forward to kicking off a great new week with all of you!


BE STRONG!
Jay and Janice

Friday February 17, 2012

CrossFit864


For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life.
-John 3:16


"For this is the message that you have heard from the beginning, that we should love one another.”
-1 John 3:11


“God gave you a gift of 86,400 seconds today. Have you used one to say “thank you?” 
-William A. Ward


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


WOD A.) Posted on whiteboard


WOD B.) Complete 1 x AFAP


20 Deadlifts
40 T2B
60 KB Swings 
Run 800 Meters


Load =
Deadlift (Approx. your last 5 RM deadlift)
KB Swing (24kg. / 16kg.) 


Train Hard - Train Heavy - Train Smart


Encourage each other today!


“If your actions inspire others to dream more, learn more, do more and become more, you are a leader.” 
-John Quincy Adams


Hope that your week has been a good one. 


BE STRONG!
Jay and Janice

Thursday February 16, 2012

CrossFit864


“In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins.”
-1 John 4:10


Trust, but verify.
-Ronald Reagan


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


WOD A. Posted on whiteboard.


WOD B. Strength (week 2) Press 3-3-3-3-3


Press = Strict Overhead Press for 3 RM


WOD C. As a group - Complete 4 Rounds:


Push Press - Max reps at 65% of today's heaviest 3 rep load
10 Strict Pull-ups (goal = 10 unbroken)
25 AbMat Sit-ups (goal = 25 unbroken)


Standards-
Push Press Max reps = you can rest holding the bar in the rack position. Count reps until you have to rack it or drop it.
Pull-ups  / guys use the fat pull-up bars / girls do jumping. No bands
Sit-ups (Shooters choice - anchored or unanchored)


Train Hard - Train Heavy - Train Smart


Constantly Varied.
-CrossFit


BE STRONG
Jay and Janice

Wednesday February 15, 2012

CrossFit864


“A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another. By this all people will know that you are my disciples, if you have love for one another.”
-John 13:34-35


The U. S. Constitution doesn't guarantee happiness, only the pursuit of it. You have to catch up with it yourself.

-Benjamin Franklin


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


WOD A.) Posted on the board (this is part of today's workout)


WOD B.) 10-1 / 1-10 Reps of:


SDHP (95/65)
Burpees


10 SDHP
1 Burpee
9 SDHP
2 Burpees
8 SDHP
3 Burpees


Continue until you reach 1 SDHP and 10 Burpees.


Abdominal strength:
50 Flutter Kicks (4 count) and 50 Sit-ups (AFAP) anchored or unanchored


Post WOD - Hydrate/Mobility Work/Foam Roll/Refuel (EAT!)
Which of these will you do?


What are your training goals? Have you set any? If so, are you reaching them? How can we help you?


Train Hard - Train Heavy - Train Smart


If Wednesday is your rest day....enjoy the day!


BE STRONG!
Jay and Janice

Tuesday February 14, 2012

CrossFit864


"Happy Valentines Day"


If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends. As for prophecies, they will pass away; as for tongues, they will cease; as for knowledge, it will pass away. For we know in part and we prophesy in part, but when the perfect comes, the partial will pass away. When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.
1 Corinthians 13:1-13


All you need is love. But a little chocolate now and then doesn't hurt.
-Charles M. Schulz


We say that grace is “unmerited favor.” And we are instructed to love as Christ loves us. He shows us grace; we are to show each other grace. What does that mean? That means we are to be kinder to people than what we think they deserve.
-Unknown 


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


A.) Starts as a group (all start together - wait for the word "GO") this is part of the WOD today.


Complete 2 rounds of the following:


25 Single unders (unbroken and as fast as possible)
10 Push-ups (hold 5 seconds at top on each rep)
Samson Stretch (20 seconds each side)
Deep Squat Stretch (1 minute)
Hang Stretch from Pull-up bar (accumulate a total of 1 minute) 


Take a couple of minutes between A & B to work in any other stretch/prep work that you need to do before moving to the 2 rounds of 14 reps.


B.) Valentines "2-14" 864 Style


2 Rounds of 14 reps of the following:


Pull-ups (any style)
Ring Dips
DU's (sub x 4 singles)
T2B (toes to bar)
Walking Lunge (w/plate OH 25/45) 14 steps each leg
Push-ups (CF hand release)
Lateral Hops over PVC (over and back = 1 rep)


Train Hard - Train Smart


Check us out at CrossFit864 on Facebook


Share an encouraging word with someone every chance that you get.


Have a great day!


BE STRONG!
Jay and Janice

Monday February 13, 2012

CrossFit864


“it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things.” 
1 Corinthians 13:6-7


If people are good only because they fear punishment, and hope for reward, then we are a sorry lot indeed.
-Albert Einstein


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


Everyone starts promptly as a group at scheduled times posted above. If you are late and WOD A. has already started please wait until the next scheduled workout starts (everyone) Thank you!


Work on your Form and ROM (range of motion) today


WOD A.) Posted on whiteboard


WOD B.) Strength - Week 2: Back Squat 3-3-3-3-3 


WOD C.) Complete 5 rounds for time - AFAP


Thrusters - One Arm with Kbell or Dbell (5 each side)
15 Ball Slams


RX'd Load - 


Back Squats - work up to a heavy 3 rep load. Partner up and make you that you spot each other close. 


Thrusters (guys at least 45/girls at least 25) this is the minimum load - go as heavy as you can handle for 5 unbroken each side. Work on your depth at the bottom of the thruster.
Ball Slams (25-30/30-40)


Not for time-
Abdominal Strength - 25 K2E / 75 Weighted Unanchored Sit-ups


Train Hard - Train Heavy - Train Smart


Better three hours too soon than a minute too late.
-William Shakespeare


BE STRONG!
Jay and Janice

Friday February 10, 2012

CrossFit864


Then David said to Solomon his son, “Be strong and courageous and do it. Do not be afraid and do not be dismayed, for the LORD God, even my God, is with you. He will not leave you or forsake you, until all the work for the service of the house of the LORD is finished.
1 Chronicles 28:20


"There is no substitute for guts."
-Bear Bryant


Courage: (cour-age)
The quality of mind or spirit that enables a person to face difficulty, danger, pain, etc., without fear; bravery.


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


Today's WOD


Starts as a group - Go ahead and gather at the door when you roll in. WOD A. will start promptly at the scheduled times posted above. If you are late and miss the start please wait until the next workout starts.


A.) 2 Rounds - Work on perfect form
200 Meter Run
12 Overhead Squats - PVC (hold at the bottom for a 3 second count)
6 Dead hang pull-ups
6 GHD Sit-ups 
Samson Stretch (10-15 seconds on each leg)
15 PVC Pass Throughs


B.) "Rahoi" CF Hero WOD
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees


C.) Abdominal Strength - Optional (today)
100 Unanchored Sit-ups for time - starting as a group on the clock. 


U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.


Train Hard - Train Smart


There are no easy answers' but there are simple answers. We must have the courage to do what we know is morally right.
-Ronald Reagan


It has been a great week at CF864 and you guys put in a LOT of hard work! It's awesome to see you push so hard. Remember, results are earned and there are no shortcuts or easy ways to get there. You guys are awesome!


Check out Gunny's new t-shirts at the gym. 


A BIG thanks to the same group that keeps the CF864 Facebook page alive by posting on a daily basis. Are you are a friend of CrossFit864 on Facebook but never post your workout? Posting your hard earned results is not bragging but instead it actually helps fellow CrossFitters by giving them an idea of what to expect (as far as time and weight) and how their efforts compare throughout the day. Continue to motivate and encourage each other! Thanks.


BE STRONG!
Jay and Janice