Monday December 9, 2013

CF864 Strength and Conditioning

And this same God who takes care of me will supply ALL your needs from his glorious riches, which have been given to us in Christ Jesus.
-Philippians 4:19

When a person is down in the world, an ounce of help is better than a pound of preaching.

E.G. Bulwer-Lytton

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

Skill Work - Hip and Hamstring Mobility / Shoulder Mobility 

a.) Warm-up 

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

c.) Strength  - Press 1 RM (work up to a heavy single)

1 RM (rep max) Strict press 

d.) Conditioning - AMRAP 12

3 Strict Pull-ups (any hand position)

5 One arm KB Push press (24kg./16kg.)

7 Front rack step up (24kg./16kg.)

a.) Pull-ups - No kip, starts from a dead hang. Full extension at bottom (no bent elbows) chin completely OVER bar each rep (No chicken necking)

b.) Push press - 5 each arm. From the KB rack position to full extension OH.

c.) Front rack step up - one arm in rack position (Not propped on shoulder) same load used for push press. 7 total reps (rotate left,right until you complete 7)

FORM! Rx'd = Load and Movement Standards

e.) Cash Out - Finish Strong!

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

It's Monday....you know the Monday morning question. 

Weak or Strong? Which category did you fall into?

-willpower 
-taste buds

Which one was stronger? Which one one the battle?

Remember that you will never balance a trashy diet with a 20 minute AMRAP 3 or 4 days per week. Nutrition, Mobility Work, Skill Work and Strength Work are all just as important as the WOD if you expect to see results.

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

Zensah compression sleeve order and supplement order going in Monday at 12 Noon. Send a message if you have an order or have questions.

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Annual Christmas Run/Walk - Thursday December 19

Get your Christmas spirit on and join us for our annual family fun run/walk that will start at CF864 after the last WOD on Thursday. Bring your friends and family out to enjoy the lights around Clinton. As a tradition we will make a loop through Mr. Gaults to enjoy the Christmas lights.

CrossFit864 Christmas Party - Friday December 20 at CrossFit864.
Sign up list at the gym for food. Please mark your calendar and get signed up ASAP. Details to follow.

When I am afraid, I will trust in you.
-Psalm 56:3

be strong!
Jay and Janice

Friday December 6, 2013

CF864 Strength and Conditioning

If anyone turns a deaf ear to my instruction, even their prayers are detestable.
-Proverbs 28:9

“Fight on, brave knights! Man dies, but glory lives! Fight on; death is better than defeat! Fight on brave knights! for bright eyes behold your deeds!” 
-Walter Scott (1771)

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

a.)  Warm-up / Mobility work

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

c.) WOD - 5 RFT:

5 Dips (rings or bar) No bands. Scale to push-ups. 
10 Strict Pull-ups (palms forward)
15 Deadlift (185/135) No bounce

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

How do you refuel after an intense CrossFit workout? Do you know what your body needs to recover/repair?

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

Clinton Christmas Parade - Saturday December 7, 2013
Sign up list on the board at gym if you would like to represent CF864. We are number 17 in the parade line up. Meet at CF864 at 9:00a.m.

CrossFit864 Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

Check us out at CrossFit864 on Facebook

Have a great Friday!

be strong!
Jay and Janice

Thursday December 5, 2013

CF864 Strength and Conditioning

The Lord is good to those whose hope is in him, to the one who seeks him 
-Lamentations 3:25

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” 
-Dale Carnegie

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

Skill work - Ankle mobility / Squat Stretch

Reminder - December Dues (December 1, 2013)

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

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

c.) Strength  - Back Squat 3RM

FORM! A squat above parallel is NOT a squat!

d.) Conditioning - For Time: 

10-1 Goblet Squat (24kg./16kg.)
Beast Mode (Guys-32kg./Girls24kg.)

2 Box Jumps after each set of squats (24/20)

e.) Cash Out - Finish Strong!

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
How's the skill work going? Is your weakness becoming your strength?

CrossFit864 Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” 
-Bruce Lee

be strong(er)!
Jay and Janice

Wednesday December 4, 2013

CF864 Strength and Conditioning

The saying is trustworthy, for: If we have died with him, we will also live with him; if we endure, we will also reign with him; if we deny him, he also will deny us; if we are faithless, he remains faithful--for he cannot deny himself.
-2 Timothy 2:11-13

“Thankfully, persistence is a great substitute for talent.” 
-Steve Martin

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

Reminder - December Dues (December 1, 2013)

a.) Warm-up / Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD: 21-15-9 reps of:

Power Clean (95/65)
Ball Slam

d.) Cash Out - Finish Strong! 

If any of you lacks wisdom, let him ask God, who gives generously to ALL without reproach, and it will be given him.
-James 1:5

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


Have a great "Hump Day".....

be strong!
Jay and Janice

Tuesday December 3, 2013

CF864 Strength and Conditioning

God’s Final Word: His Son - In the past God spoke to our ancestors through the prophets at many times and in various ways, but in these last days he has spoken to us by his Son, whom he appointed heir of all things, and through whom also he made the universe.
-Hebrews 1:1-2

“Truth will always be truth, regardless of lack of understanding, disbelief or ignorance.” 
-W. Clement Stone

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

Constantly Varied - Always Prepared 

Reminder - December Dues (December 1, 2013)

a.) Warm-up - Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD "Gunny's Revenge"

47 Burpees
700 Meter Run
47 KBS (24kg./16kg.)
700 Meter Run
47 GHD Sit-ups
700 Meter Run
47 T2B
700 Meter Run
47 Burpees

Today's workout was created to honor Janice in true "Gunny" fashion.

You don't have to be around her very long to get a true understanding for her love of many things - fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the WOD didn't include a 26.2 mile run and 1,000 burpees for time! Just a short run, and a bunch of burpees to keep it fun! 

FORM, FORM, FORM!

Go as fast as possible with legit form! 

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don't drop kettlebells - please control to the ground. 

T2B - Toes to Bar: 
Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.

GHD Sit-ups / Sub AbMat Sit-ups if you have not been doing sit-ups on GHD.

d.) Cash Out - Finish Strong!

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

"Your training partner's name is pain. You start out trying to ignore him. Can't do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say "Please stop, please go away. I promise never ever to do this again if you just leave me alone." But he won't. Pain only climbs off if you do. Then you're beaten. "
- Scott Martin

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

“If you had started doing ANYTHING two weeks ago, by today you would have been two weeks better at it.” 
-J. Mayer

Have a great day!

be strong!

Jay and Janice

Monday December 2, 2013

CF864 Strength and Conditioning

In the beginning the Word already existed. The Word was with God, and the Word was God. He existed in the beginning with God. So the Word became human and made his home among us. He was full of unfailing love and faithfulness. And we have seen his glory, the glory of the Father’s one and only Son.
-John 1:1-2,14

“There is very little difference in people, but that little difference makes a big difference. The little difference is attitude.” 
-W. Clement Stone

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

Skill Work - Hip and Hamstring Mobility / Shoulder Mobility 

Reminder - December Dues (December 1, 2013)

a.) Warm-up 

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

c.) Strength  - Press 3RM 

3 RM (rep max) Strict press = 3 consecutive reps without racking the bar

d.) Conditioning AMRAP - 10

5 Thrusters (95/65)
5 C2B Pull-ups
5 Burpees 

FORM!

Movement Standards: 

Thrusters - Proper depth, hip crease must go lower than top of knee at bottom of movement, shoulder must be fully open at top of the movement - full extension of the bar overhead with knees, hips, shoulders, and elbows locked out completely on each rep.

Burpees - At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

C2B Pull-ups - Athlete must start from a dead hang with elbows fully extended - no bent elbows at the bottom. Chest must touch the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. Athlete must touch chest to bar on every rep if doing Rx'd - not just a few of them.

Go as fast as possible and get as many rounds as possible with legit form! If your form doesn't meet movement standards post your rounds under scaled.

e.) Cash Out - Finish Strong!

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

It's Monday....you know the post weekend nutrition question. 
Which one was stronger? Which one one the battle?
-willpower 
-taste buds

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014

Pick up your flyer at the gym and get signed up now.

“Be strong. Live honorably and with dignity. When you don't think you can, hold on.” 
-James Frey

Hope that your Thanksgiving was great! Let's get the week kicked off right! What can we do to help you reach your goal this week?

be strong!
Jay and Janice