Tuesday March 20, 2012

CrossFit864


“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control; against such things there is no law.”
-Galatians 5:22-23


Be faithful in small things because it is in them that your strength lies.
-Mother Teresa


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Out of respect for your fellow CrossFitters please be on time for the workout that you plan on being in. This helps keep everything on schedule.


WOD A.) 
Posted on whiteboard - add your own mobility


WOD B.)
For time:
30 Back Squats (Bodyweight on Bar)
30 Box Jumps (24/20)
Run 1 Mile


Each time you have to rack the squat bar stop and complete 5 burpees.


Post WOD - Hydrate. Mobility/Stretch. Refuel (good source of protein and carbs)


Check us out at CrossFit864 on Facebook


BE STRONG!
Jay and Janice

Monday March 19, 2012

CrossFit864


By this we know that we love the children of God, when we love God and obey his commandments. For this is the love of God, that we keep his commandments. And his commandments are not burdensome. For everyone who has been born of God overcomes the world. And this is the victory that has overcome the world— our faith. Who is it that overcomes the world except the one who believes that Jesus is the Son of God?
-1 John 5:2-5


"It is only through work and strife that either nation or individual moves on to greatness. The great man is always the man of mighty effort, and usually the man whom grinding need has trained to mighty effort."
-Theodore Roosevelt, in a speech about Grant, delivered at Galena, Illinois, April 27, 1900


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


WOD A.) 
Posted on whiteboard - Include mobility work - Get ready to go heavy!
Starts promptly at scheduled time posted above. 5 Burpee penalty for each minute that you are late. In case you are not sure - check the clock and multiply by 5 for the total. 


WOD B.) 
Strength - Floor Press 1-1-1-1-1 
Strength is our primary focus today. Try to hit a 1 RM PR.


WOD C.)
#1 AMRAP - 5 Minutes: Goal = All Unbroken
5 Push-ups (hand release)
5 Strict Pull-ups (dead hang)


Rest 2.5 Minutes


#2 AMRAP - 5 Minutes: Goal = All Unbroken
10 Single-unders (fast singles)
10 K2E 

Post WOD - Hydrate. Mobility. Stretch. Refuel
How many of these will you do today?

"The five S's of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit."
-Ken Doherty


Train Hard Today! 


Are you coachable?


BE STRONG!
Jay and Janice 

Friday March 16, 2012

CrossFit864


“let it be known to all of you and to all the people of Israel that by the name of Jesus Christ of Nazareth, whom you crucified, whom God raised from the dead—by him this man is standing before you well. And there is salvation in no one else, for there is no other name under heaven given among men by which we must be saved.”
-Acts 4:10,12


God, grant me the serenity to accept the things I cannot change, Courage to change the things I can, And wisdom to know the difference.
-Niebuhr


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

WOD A.) Posted on whiteboard

WOD B.) CrossFit Games Open Workout 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls

90 Double-unders

30 Muscle-ups


See demo/instruction video on CrossFit864 Facebook


It has been a great week at CF864...Thanks for all of your hard work!

BE STRONG(er)!

Jay and Janice

Thursday March 15, 2012

CrossFit864


The boat by this time was a long way from the land, beaten by the waves, for the wind was against them. And in the fourth watch of the night he came to them, walking on the sea. But when the disciples saw him walking on the sea, they were terrified, and said, “It is a ghost!” and they cried out in fear. But immediately Jesus spoke to them, saying, “Take heart; it is I. Do not be afraid.”
And Peter answered him, “Lord, if it is you, command me to come to you on the water.” He said, “Come.”So Peter got out of the boat and walked on the water and came to Jesus. But when he saw the wind, he was afraid, and beginning to sink he cried out, “Lord, save me.”  Jesus immediately reached out his hand and took hold of him, saying to him, “O you of little faith, why did you doubt?” And when they got into the boat, the wind ceased. And those in the boat worshiped him, saying, “Truly you are the Son of God.”
-Matthew 14:24-33


Going forward when the going gets tough is not a test of how tough you are but how strong your faith is.



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


WOD A.) 
As a group - posted on whiteboard
Add in some DU work today. 


WOD B.) 
Strength - Deadlift 3-3-3-3-3


WOD C.) 
1 x AFAP (focused on form)
20 Deadlifts @ 90% of 3 RM
40 Kettlebell Swings (24kg./16kg.)
60 Weighted Step ups (45/25 plate) alternate legs each step
Run 800 Meters


Train Hard. Train Heavy. Train Smart (this might be the most important of all)


Post your workout on CrossFit864 Facebook


Have you seen the CrossFit Games Open Workout 12.4? Are you ready?


A dream doesn't become reality through magic; it takes sweat, determination and hard work.
-Colin Powell


Constantly Varied
-CrossFit


BE STRONG!
Jay and Janice

Wednesday March 14, 2012

CrossFit864


"Hump Day"


“And we know that for those who love God all things work together for good, for those who are called according to his purpose.”
-Romans 8:28


“There is no secret to SUCCESS. What exists is the result of preparation, hard work, and learning from failure. “
-Colin Powell



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


WOD A.) Posted on whiteboard


WOD B.) Complete 5 rounds for time - AFAP
RX'd = all unbroken


15 Wall Ball shots
20 Ball Slams
1 Minute Plank Hold


Load - posted on whiteboard


Train Hard. Train Heavy. Train Smart


What does the term "coachable" mean? We hear this term used a lot in the CrossFit community as well as in other sports. In CrossFit it means that you follow the workout as prescribed (RX'd) or a scaled/modified version of that workout and you correct/adjust your form to meet the standards. Not, yes I know what the movement standards are but I can go faster doing it my way using poor form or partial range of motion or yes, I'm going to do the workout but I'm going to sub something fun for_______(insert movement that you don't like....thrusters, burpees, pull-ups, box jumps, running, the list goes on and on.) Are you coachable? Big Hooyah to those of you that show and knock out workouts that really aren't your favorite. Show up and work on those "goats" (your weakness) and make it your strength. You guys have been awesome this week! Thanks for your hard work.


Don't wish it were easier, wish you were better.


We hope that your week is going well.


BE STRONG!
Jay and Janice

Tuesday March 13, 2012

CrossFit864


For if God did not spare angels when they sinned, but cast them into hell and committed them to chains of gloomy darkness to be kept until the judgment; if he did not spare the ancient world, but preserved Noah, a herald of righteousness, with seven others, when he brought a flood upon the world of the ungodly; if byturning the cities of Sodom and Gomorrah to ashes he condemned them to extinction, making them an example of what is going to happen to the ungodly; and if he rescued righteous Lot, greatly distressed by the sensual conduct of the wicked (for as that righteous man lived among them day after day, he was tormenting his righteous soul over their lawless deeds that he saw and heard); then the Lord knows how to rescue the godly from trials, and to keep the unrighteous under punishment until the day of judgment, and especially those who indulge in the lust of defiling passion and despise authority.
-2 Peter 2:4-10


Show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time.
-Lou Brock 


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


Parents - We need your help. We have done our best to get the back corner fixed up for children. We put carpet on the floor last week and plan on making one wall into a chalkboard, etc. We know that it's not great but it's the best that we can do with what we've got...we are trying to add equipment and could use the space for a few squat racks but we want to at least have an option for those that need to bring their little ones to the gym and we want them to have a place to hang out. We ask you to PLEASE make sure that your children stay in this area at all times (before, during and after the workout) and never in the workout area or on equipment. We do not know of any gyms, fitness centers, etc. that allow children in the workout area. We love children very much and we don't want to see any of them get hurt. We can't coach workouts and keep up with all of the little ones running around at the same time. We hear the following on a regular basis by members after a workout "I almost dropped a kettlebell on a child that ran behind me or I jumped off of a box and almost landed on a child" and most of these things happen while you are in the zone and focused on your own WOD so you might not see it. Thank you very much for your help with this! 


WOD A.) Everyone - This is part of the workout (not optional) - WOD B will not start until everyone has completed this. Some of you have been hanging back and jumping into the workout with NO warm or very little warm up because you don't like to spend the time getting prepared for the WOD. This is a guaranteed injury and we don't want to see this happen to you so we ask that everyone arrive on time and start WOD A together.


WOD B.) "Klepto"
4 rounds for time of:
27 Box Jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds


CrossFit Hero Workout -
U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.


Post your results on CrossFit864 Facebook


Outstanding job on Mondays WOD. You guys are really committed to getting stronger and it's showing. Proud of your hard work! Gotta love PR's!


It is a rough road that leads to the heights of greatness.
-Seneca


Excuses or Results - You can't have both


BE STRONG(er)!
Jay and Janice

Monday March 12, 2012

CrossFit864


Our Powerful God
The LORD reigns, let the earth be glad; let the distant shores rejoice. 
Clouds and thick darkness surround him; righteousness and justice are the foundation of his throne. Fire goes before him and consumes his foes on every side. His lightning lights up the world; the earth sees and trembles. The mountains melt like wax before the LORD, before the Lord of all the earth. The heavens proclaim his righteousness, and all peoples see his glory.
-Psalm 97:1-6


Christianity is not a formula, but the Person of Jesus Himself. Never think that Christianity is a matter of adjusting behavior, but rather, of letting Christ live through us in His strength and power. 
-Malcolm Smith


Today's Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-ups start promptly at the scheduled times above


WOD A.) 
Posted - Varied each day. Add your own mobility work and include shoulder work to get prepared for heavy floor press.


WOD B.)
Strength - Floor Press 3-3-3-3-3
Partner up and motivate each other. If you are spotting make sure that you are paying close attention to the person lifting and don't touch the bar unless it starts to go down or the lifter indicates that he/she is not going to be able to complete the rep.


WOD C.)
"Death by Pull-up"
1 Pull-up on the first minute
2 Pull-ups on the second minute
3 Pull-ups on the third minute
Continue until you can't complete the reps within a minute.
All Pull-ups must be FULL ROM (range of motion) Chin over the bar and FULL extension at the bottom (No bent elbows at the bottom) Any form of pull-up is acceptable (dead hang, kipping, butterfly) and any hand position.


Then - Starting as a group after everyone has finished pull-up ladder.
Complete as many rounds as possible in 5 minutes:
5 Push-ups (hand release)
5 DU's or Sub 10 Singles


Go Fast and Hard for 5 minutes.


Excuses or Results? You can't have both.


Are you getting stronger? 


BE STRONG!
Jay and Janice