Thursday August 8, 2013

CF864 Strength and Conditioning

For the Lord is our judge, our lawgiver, and our king. He will care for us and save us.
-Isaiah 33:22

The future is something which everyone reaches at the rate of 60 minutes an hour, whatever he does, whoever he is. 
-C.S. Lewis

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

Skill Work - Ring work

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

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

b.) Buy In (starts at the time above) 

c.) Strength  - Back Squat / Work up to 3RM

A squat above parallel is NOT a squat.
A squat above parallel is NOT impressive.

d.) Conditioning 


AMRAP - 5 Minutes
5 Goblet Squats (KB or DB) (50-55/30-35)
7 DU's (scaled = x 3 Singles)
9 OH Walking Lunge (45/25 plate) 9 total steps

Rest 1 Minute

AMRAP - 5 Minutes
5 OHS (45/25 plate) Deep
7 Weighted Sit-ups (45/25 plate)
9 Hollow Rocks

e.) Cash Out - Finish Strong!

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

A Christian is nothing but a sinful man who has put himself to school for Christ for the honest purpose of becoming better.
-Henry Ward Beecher

Hang on! Friday is only one day away.

BE STRONG!
Jay and Janice

Wednesday August 7, 2013

CF864 Strength and Conditioning


All your words are true; all your righteous laws are eternal.
-Psalm 119:160

“Some people have more guts than brains.” 
-John Grisham, The Rainmaker

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

Skill Work - Ring work. Hold at the top (lockout) 

When you arrive please start warming up (Mobility work / Skill work) and getting prepared before the Buy In starts.

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

Constantly Varied! 

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

b.) Buy In (starts at the time above) 

c.) WOD - Tabata (20 work / 10 rest)

8 x each - alternating

Tabata 1
a. Atlas Stone to shoulder
b. OH Plate Hold (45/25)

Tabata 2
a. Mountain Climber
b. Plank Hold 

d.) Cash Out - Finish Strong!

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


Have a great day!

BE STRONG!
Jay and Janice

Tuesday August 6, 2013

CF864 Strength and Conditioning


The unfolding of your words gives light; it gives understanding to the simple.
-Psalm 119:130

“Believe you can and you're halfway there.” 
-Theodore Roosevelt

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

Skill Work - Spend some time on the rings.

When you arrive please start warming up (Mobility work / Skill work) and getting prepared before the Buy In starts.

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

Constantly Varied! 

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

b.) Buy In (starts at the time above) 

c.) WOD - For time: Rx'd =

100 KBS (24kg./16kg.)
100 Push-ups (HR)

Straight through - not broken into rounds.

d.) Cash Out - Finish Strong!

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

CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder and "The New Primal Beef Jerky" (grass fed) great Paleo snack!

“Without fear there cannot be courage.” 

Have a great day!

BE STRONG!
Jay and Janice

Monday August 5, 2013

CF864 Strength and Conditioning

A gossip betrays a confidence; so avoid anyone who talks too much.
-Proverbs 20:19

A real Christian is a person who can give his pet parrot to the town gossip.
-Billy Graham

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

Skill Work - Clean form/technique/rack position 

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

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

b.) Buy In (starts at the time above) 

c.) Strength  -  Press / Work up to 3RM

d.) Conditioning - 3 RFT:

From floor / No rack

20 Push Press (95/65) Goal = Unbroken
20 Floor Wipers (95/65)
10 Weighted Step ups (95/65)

If you break on the push press - stop and complete 15 lateral hops over your bar each time you break. 1 rep each side. 

e.) Cash Out - Finish Strong

Skill Work - Ring work / Toes to Bar practice.

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

When asked, You don't fall on the ground and breathe heavy after a CrossFit workout?
"No. When animals surrender they go lying on their back. I never go lying on my back. It's a sign of weakness and surrendering. Never lying on my back."
-Mikko Salo, 2009 CrossFit Games Champion

70% Kitchen / 30% Gym = Results
How are your results looking? 
How's your dedication looking?

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack!

Have a great Monday!

BE STRONG!
Jay and Janice

Friday August 2, 2013

CF864 Strength and Conditioning

You are my refuge and my shield; your word is my source of hope.
-Psalm 119:114

“Unless commitment is made, there are only promises and hopes; but no plans.” 
-Peter F. Drucker

New CrossFit864 tees and WOD socks, wrist wraps and Zensah arm sleeves, Rocktape, Paleo Protein Powder. Grab a pack of The New Primal Beef Jerky (grass fed) great Paleo snack. Good stuff!

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

Skill Work - Clean form/technique/rack position 

Reminder - August Dues (No Later Than August 1, 2013)
$10.00 Late fee on all dues after Thursday, August 1
Thank you very much!

Wake up and be awesome today!

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

b.) Buy In (starts at the time above) 

c.) WOD - EMOM 12

7 Ball Slams
50 Meter Sprint (25 and back) 

d.) Cash Out - Finish Strong! 

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

"Intellectual growth should commence at birth and cease only at death."
-Albert Einstein

What's motivating you today?

Awesome week in the gym! Look forward to seeing you today.

Have a great Friday! 

BE STRONG!
Jay and Janice