Thursday May 9, 2013

CF864 Strength and Conditioning 

Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.
-Colossians 4:5-6

“The greatest single cause of atheism in the world today is Christians: who acknowledge Jesus with their lips, walk out the door, and deny Him by their lifestyle. That is what an unbelieving world simply finds unbelievable.”
-Brennan Manning

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Deadlift 3RM

After DL's - NFT - 3x8 Good mornings

d.) Conditioning - Alternating Tabata (20/10)
Deadlift 
Burpees

e.) Cash Out

FORM! 

How much mobility work are you doing?

#1 Priority in the gym today - BE AWESOME!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Get your bike out...knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym  

Excuses or Results - You can't have both.
BE STRONG!
Jay and Janice

Wednesday May 8, 2013

CF864 Strength and Conditioning

Always be joyful. Never stop praying. Be thankful in all circumstances, for this is God’s will for you who belong to Christ Jesus.
-1 Thessalonians 5:16-18

"Push yourself again and again. Don't give an inch until the final buzzer sounds."
-Larry Bird

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m.

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) WOD 15-12-9-7-5 Reps of:
One Arm KBS
Back Extensions 
Hollow Rock
Plank Hold (30 seconds)

d.) Cash Out

How much mobility work are you doing?

#1 Priority in the gym today - GET STRONGER!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel


Check us out at CrossFit864 Facebook

Check out "Gunnys" new CF864 tees at the gym.

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

MDM - Memorial Day Murph at CF864 
Monday May 27 - 8:00a.m. (only workout)
Sign up list on the board at gym  

BE STRONG!
Jay and Janice

Tuesday May 7, 2013

CF864 Strength and Conditioning

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.
-James 5:16

“Run when you can, walk if you have to, crawl if you must; just never give up.” 
-Dean Karnazes 

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) WOD - 3 Rounds:
Max Rep Front Squat (Load = 50% of last 1 RM Back Squat)
15 Box Jumps (24/20)
10 HSPU 

Remember - Shallow Squats = Shallow Results. Get Deep!

Max Reps = as many reps as possible without racking the bar. Post load and total number of squat reps completed each round.

d.) Cash Out

How much mobility work are you doing?

Work hard today to GET STRONGER!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Post your results on CrossFit864 Facebook

Check out "Gunnys" new CF864 tees at the gym.

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

Constantly Varied - Be Prepared for the unexpected

Hope your Tuesday is a good one! What would make it better?

BE STRONG!
Jay and Janice

Monday May 6, 2013

CF864 Strength and Conditioning

Children are a gift from the Lord; they are a reward from him.
⁴ Children born to a young man are like arrows in a warrior’s hands.
⁵ How joyful is the man whose quiver is full of them!
-Psalm 127:3-5

"Build me a son, O Lord, who will be strong enough to know when he is weak, and brave enough to face himself when he is afraid; one who will be proud and unbending in honest defeat, and humble and gentle in victory."
-General Douglas MacArthur

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Floor Press 3RM

NFT - One Arm Kbell/Dbell Floor Press - 2 x 10
-AHAP for 10

d.) Conditioning - AMRAP -10 

1 X 40 T2B

-With remaining time complete AMRAP:
5 Push-ups (HR) work on perfect form - No sagging
20 Flutter Kicks


e.) Cash Out

Movement Standards - Floor Press
-Legs Fully Extended throughout the movement
-Butt must stay in contact with the floor
-Elbows must touch the floor at the bottom of the rep
-Full lock out of the elbows at the top of the rep
-Anything less is scaling the movement

Our Goal / Primary focus today - GET STRONGER!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Post your heaviest "Floor Press" on CrossFit864 Facebook

Check out "Gunnys" new CF864 tees at the gym.

In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let's see a lot of biking to work and to the gym on the 17th.

Yard Sale - Saturday, May 11 at CF864 - BYOT (bring your own table) and get rid of your junk (treasures) - Let Gunny know if you are planning on setting up a table.

Constantly Varied - Be Prepared for the unexpected 

Hope your week is off to a great start!

BE STRONG!
Jay and Janice

Friday May 3, 2013

CF864 STRENGTH and CONDITIONING

And this is the confidence that we have toward him, that if we ask anything according to his will he hears us. And if we know that he hears us in whatever we ask, we know that we have the requests that we have asked of him.
1 John 5:14-15

Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it. 
-Michael Jordan

Today's WOD's - Start Promptly at: 
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Constantly Varied - Be Prepared for the unexpected

Reminder - May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD - For time: 21-15-9 Reps of:
Push Press (95/65) no rack / bar starts from floor
Box Jumps (24/20)
Burpees
 
d.) Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Check out "Gunnys" new CF864 tees at the gym.

Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 - Test your strength and speed!

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available 

Have a great weekend!

No Saturday morning WOD this week.

BE STRONG!
Jay and Janice

Thursday May 2, 2013

CF864 STRENGTH and CONDITIONING

And without faith it is impossible to please him, for whoever would draw near to God must believe that he exists and that he rewards those who seek him.
-Hebrews 11:6

"If it's important to you, you will find a way. If not, you'll find an excuse."

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Constantly Varied - Be Prepared for the unexpected

Reminder - May Dues (No Later Than Wednesday May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

b.) Buy In (starts at the time above)

c.) Strength - Deadlift 5 RM

NFT - Back Extensions
2 x 15 (slow, strict reps)

d.) Conditioning - EMOM - 12
Even - 10 Deadlifts (185/135)
Odd - 10 T2B

Penalty - 10 Burpees 

e.) Cash Out

Movement Standards - Deadlift

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Share an encouraging word with someone today.

Post your heaviest DL on CrossFit864 Facebook

Check out "Gunnys" new CF864 tees at the gym.

Monday May 6, 2013 - Ride your bike to work day

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available 

Have a great week!

BE STRONG!
Jay and Janice