Friday March 9, 2012

CrossFit864


Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.”
-2 Corinthians 1:3-4


“A state of mind that sees God in everything is evidence of growth in grace and a thankful heart.” 
-Charles G. Finney (1792-1875)


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


CrossFit Games Open 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 Pound Push press, 12 Reps
9 Toes-to-Bar


See demo video posted on CrossFit864 Facebook. You can follow the CrossFit Open Workouts on the games site.


What a great way to end the week. Go Hard and Fast on this one!


"Don't find fault, find a remedy; anybody can complain."
-Henry Ford


BE STRONG!
Jay and Janice

Thursday March 8, 2012

CrossFit864


“Search me, O God, and know my heart! Try me and know my thoughts! And see if there be any grievous way in me, and lead me in the way everlasting!”
-Psalm 139:23-24


When we surrender every area of our lives--including our finances--to God, then we are free to trust Him to meet our needs. But if we would rather hold tightly to those things that we possess, then we find ourselves in bondage to those very things.
-Larry Burkett, Money Matters


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


WOD A.) Include your own mobility work and add in light deadlift.


When you show up please don't just stand there...grab a piece of PVC and get started warming up.


WOD B.) Strength - Deadlift 5-5-5-5-5


WOD C.) Complete 15-12-9 Reps of:
Deadlift (75% of todays heaviest 5 rep load)
Strict Pull-ups (dead hang - no kipping)


WOD D.) 1 x AFAP
200 Meter sprint (100 and back) Fast
Max rep sit-ups (until you cant complete a full range of motion sit-up without stopping to rest. Don't grab your knees and pull yourself up.


100 Meter sprint (50 and back) Faster (not a jog)
Max 6 inch hold (flat on back - legs extended and lift both feet 6 inches off floor and hold)


Today's goal:
Strength is our primary focus today and getting stronger is the goal. Don't be satisfied with deadlifting the same exact weight that you lifted the last time and the time before that. WOD C is our conditioning work not our primary focus today.


Are you extremely flexible? How much time do you spend on your mobility work? None? Spend a little time on your mobility work after the WOD. Work on those "goats" (your weakness.)


Yoga with Ashley Hibbitts this Sunday (March 11) 4:00p.m.-5:00p.m. at CrossFit864. You do not have to be a CF864 member everyone is invited. Cost is $6.50 per person. If you have a Yoga mat bring it but Ashley will have a few extras if you dont. You can grab a mat at TJ Maxx for less than 10 bucks.

Post your workout on CrossFit864 Facebook. Thanks for the ones of you that do each day...you keep the page alive.


BE STRONG!
Jay and Janice

Wednesday March 7, 2012

CrossFit864


"Constantly Varied"


God Will Swallow Up Death Forever
“O LORD, you are my God; I will exalt you; I will praise your name, for you have done wonderful things, plans formed of old, faithful and sure.”
-Isaiah 25:1


"God knows our situation; He will not judge us as if we had no difficulties to overcome. What matters is the sincerity and perseverance of our will to overcome them." 
-C.S. Lewis


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


WOD A.) plus your own mobility/ROM work


WOD B.) Complete 10,9,8,7,6,5,4,3,2,1 Reps AFAP:
SDHP (95/65)
Lateral Hops (over PVC) over and back = 1 rep
Dips (ring dips or bar dips) sub = box dips


WOD C.) As a group - complete as many sit-ups as possible in 2.5 minutes
Anchored or Unanchored - your choice


Train Hard - Train Smart 


BE STRONG!
Jay and Janice

Tuesday March 6, 2012

CROSSFIT864

“And these words that I command you today shall be on your heart. You shall teach them diligently to your children, and shall talk of them when you sit in your house, and when you walk by the way, and when you lie down, and when you rise.”
-Deuteronomy 6:6-7


“The willingness to accept responsibility for one’s own life is the source from which self-respect springs.”
-Joan Didion


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


Please be on time for the workout that you plan on being in. If you are late wait until the next scheduled group starts. 


WOD A.) Posted - B starts once everyone has completed A.


WOD B.) 4 Rounds for time - AFAP:
15 Thusters (95/65)
25 K2E
Run 400 Meters


RX'd is more than the prescribed weight. If you do not reach parallel or below at the bottom of the thrusters you are not RX'd. If you press the weight out in front of you at the top (lock out) and not fully extended overhead you are not RX'd. Palms must face forward on the bar for knees to elbows and the knees actually have to touch the elbows on every rep.


Legit = Every Rep, Every Round, Every Second! 


Train Hard - Train Heavy - Train Smart


Post WOD - Hydrate. Stretch/Mobility. Refuel (EAT!) 


Money doesn't make you happy. I now have $50 million but I was just as happy when I had $48 million.
-Arnold Schwarzenegger


Great job on Monday! Lot of Mojo and a lot of good heavy lifting going on. On the strength days remember that this is our primary focus and getting stronger is the goal so don't floor press, squat, deadlift, press the same weight every cycle...push to get stronger! We add conditioning work as assistance in the form of metcons to help you on your strength work. If you are looking to get a leaner body remember that 70% is accomplished in the kitchen and 30% in the gym. You will never work hard enough to reverse those percentages. 

BE STRONG!
Jay and Janice

Monday March 5, 2012

CROSSFIT864

“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you. “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

-Matthew 6:25-34


It makes no sense to worry about things you have no control over because there's nothing you can do about them, and why worry about things you do control? The activity of worrying keeps you immobilized.
-Wayne Dyer


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


Reminder - March dues (no later than March 2nd) Thanks!


WOD A.) Everyone - posted on whiteboard
Spend 10-15 minutes on (A) along with your own mobility work. 


WOD B.) Strength - Floor Press 5-5-5-5-5 
Try to hit a 5 RM.


WOD C.) Starting as a group 


30-20-10 Reps - AFAP:
Kettlebell Swings (24kg./16kg.)
Push-ups (hand release)


WOD D.) 75 Weighted (25/10 pounds) Unanchored Sit-ups


Post WOD - Hydrate. Mobility/Stretch. Refuel


Post your results/comments on CrossFit864 Facebook. 


Question of the day:
What's your goat? (The thing in your training that you hate the most)


Details on the upcoming "CrossFit 864 Pump and Run" coming soon. Bench Press and 5K Run. Sound like fun?


Encourage someone around you today. 


BE STRONG!
Jay and Janice

Saturday March 3, 2012

CrossFit864


Reminder - March dues (no later than March 2nd) thanks for helping us keep our monthly obligations on schedule.


Saturday morning WOD at 0830


Saturday's will be scheduled on a weekly basis. There will be a sign up list on the board starting on Monday morning and we will schedule a Saturday morning workout based on the amount of people signed up for that week. If you sign up please show up and show up on time - we will start promptly at 0830. Thanks!


Have a great weekend and get it started off right with a little Saturday morning fun at CF864.


BE STRONG!
Jay and Janice

Friday March 2, 2012

CrossFit864


Truthful words stand the test of time, but lies are soon exposed.
-Proverbs 12:19


Truth is the most valuable thing we have, so I try to conserve it. 
-Mark Twain


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


Reminder - March dues (no later than March 2) Thank you!


WOD A.) Posted on whiteboard


WOD B.) Hard and Fast on the following.


Complete as many rounds as possible in 5 minutes:
5 Ball Slams
5 Box Jumps (24/20)


Rest 1 minute


Complete as many rounds as possible in 5 minutes:
Walking Lunge - length of gym. Touch knee to ground.
Bear Crawl - length of gym (from where you ended lunge)


Rest 1 minute


Complete as many rounds as possible in 5 minutes:
5 Burpees
5 T2B 


Legit!


Train Hard - Train Heavy - Train Smart - Have Fun


Check out CrossFit864 on Facebook


"It's Friday!" 


BE STRONG!
Jay and Janice