Wednesday June 10, 2015

CrossFit 864 - No Frills Just Results

Who has woe? Who has sorrow? Who has strife? Who has complaining? Who has wounds without cause? Who has redness of eyes? Those who tarry long over wine; those who go to try mixed wine. Do not look at wine when it is red, when it sparkles in the cup and goes down smoothly. In the end it bites like a serpent and stings like an adder. Your eyes will see strange things, and your heart utter perverse things.
-Proverbs 23:29-35

Whoever is careless with the truth in small matters cannot be trusted with important matters.
-Albert Einstein

North American Food Waste-From Field to Fork to Landfill
Getting food from the farm to our fork eats up 10 percent of the total U.S. energy budget, uses 50 percent of U.S. land, and swallows 80 percent of all freshwater consumed in the United States. Yet, 40 percent of food in the United States today goes uneaten. This not only means that Americans are throwing out the equivalent of $165 billion each year, but also that the uneaten food ends up rotting in landfills as the single largest component of U.S. municipal solid waste where it accounts for a large portion of U.S. methane emissions. Reducing food losses by just 15 percent would be enough food to feed more than 25 million Americans every year at a time when one in six Americans lack a secure supply of food to their tables.

Feed the hungry, and help those in trouble (NLT)

This day in history - 1921 

Babe Ruth becomes all time HR champ with #120

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today? Did you knock out unbroken double-unders yesterday? Good movement to include in your skill work.

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

b.) Buy In - Starts as a group

c.) WOD - 4 X 

1 Minute ME Ball Slams

30 Seconds Rest
1 Minute ME Step-ups (Weighted)
30 Seconds Rest
1 Minute OH Plate Hold (45/25)
30 Seconds Rest

1 Minute Plank Hold (on elbows)

30 Seconds Rest

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday June 16 at 7:00p.m.


CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

"There are many ways of moving forward, but only one way of standing still." 

-Franklin D. Roosevelt

Have a great day! Look forward to seeing you in the gym! 

NEVER GIVE UP!
Jay and Janice

Tuesday June 9, 2015

CrossFit 864 - No Frills Just Results

And he who sent me is with me. He has not left me alone, for I always do the things that are pleasing to him.”
-John 8:29

“Just two choices on the shelf, pleasing God or pleasing self.”
-Kenneth E. Collier

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

ALL WODs / Buy In - start together as a group. 

Skill Work Today - KB Rack Position / KB OH 

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: 5 RFT 

20 DU's (scale to x4 singles)
Suitcase Carry (32kg./24kg.) 
Sprint to 50m turn fast and sprint back.

Carry - to 50M and switch hands. If you put KB's down during 50M stop and complete 15 Air Squats before finishing the carry. PLEASE don't drop KB's! 

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

Kids Camp July 13-16

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

There are no prerequisites for being awesome today!

It doesn’t matter if you back squat 100 pounds or 1,000 pounds, you’re still awesome! 80% of Americans don’t belong to a gym, and 50% do not exercise on a regular basis. So if you’re doing anything at all, you’re doing much better than half of America! Congrats! Keep pushing yourself because you are one day closer to reaching your goal.

NEVER GIVE UP!
Jay and Janice

Monday June 8, 2015

CF864 STRENGTH and CONDITIONING

I will give thanks to the LORD because of his righteousness and will sing praise to the name of the LORD Most High. 
-Psalm 7:17

God gave you a gift of 86,400 seconds today. Have you used one to say, ‘Thank you?’ 
-William Ward

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!

Look forward to kicking off a strong week of CrossFit with you!


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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Back Squat (work up to a heavy set of 3)

d.) Conditioning - AMRAP 12

5 T2B 
7 OHS (45/25 plate) No bars
9 No Push-up Burpees


A Squat Above Parallel is NOT A Squat!

T2B - Palms forward. Arms fully extended. Toes touch bar.
OHS - Plate locked out OH. On heels. Get proper depth. 
Must use plate - No bars.
No Push-up Burpees - Full ROM. Legs fully extended in the push-up position. Clear floor on jump. Clap OH.

“If you can quit, quit. If you can't quit, stop complaining - this is what you chose.” 
-J.A. Konrath 

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

New Headsweats Visors in cool colors. Great for summer WODs!
Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

Jealousy is the worst trait in any person.
-Adam DeVine

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

Friday June 5, 2015

CrossFit Eight.Six.Four 

For by grace you have been saved through faith. And this is not your own doing; it is the gift of God.
-Ephesians 2:8

“Legalism says God will love us if we change. The gospel says God will change us because He loves us.”
-Tullian Tchividjian (grandchild of Reverend Billy Graham)

Today's WOD's - start at:

5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility 
 
b.) Today's WOD - EMOM 15

Even:
5 Strict Pull-ups (palms forward) / 8 Goblet Squats 
(3 second pause at bottom of squat)

Odd:
5 Floor Press / 8 Push-ups (HR)

RX Goblet Squat Load = 32kg./24kg.

A Squat Above Parallel is NOT A Squat!

RX Floor Press = Your body weight on bar - only if you can rack and unrack bar without a spotter. If not you will need to scale/adjust weight to a load that you can handle without assistance. Floor Press are RX bench press is not.

c.) Cash Out - Finish Strong 

Upcoming CF864 Events: 

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.


CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

If we don't help who will? 

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Show Up and Be Awesome!


God grant me the serenity to accept the people I cannot change, the courage to change the one I can, and the wisdom to know it's me.
Variation of an excerpt from "The Serenity Prayer"
by Reinhold Neibuhr


Have a great weekend!

NEVER GIVE UP!

Jay and Janice

Thursday June 4, 2015

CF864 STRENGTH and CONDITIONING

Then Peter came up and said to him, “Lord, how often will my brother sin against me, and I forgive him? As many as seven times?” Jesus said to him, “I do not say to you seven times, but seventy times seven.
-Matthew 18:21-22

“Happiness is not a goal...it's a by-product of a life well lived.” 
-Eleanor Roosevelt 

Stop Making Excuses. Show Up. Stop Whining. Train Hard. 
Get Stronger. Support Others. Don't be Jealous. Have Fun!


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

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM) 

Back Squat - Monday's
Power Clean and Press - Thursday's

ALL WODs / Buy In - start together as a group.

Reminder - June Dues (NLT Monday June 1, 2015) 
$25.00 Late fee on all dues after June 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - PC/Press (work up to a heavy set of 5)

d.) Conditioning - 3 RFT:

10 PC 
15 Bar Facing Burpees
20 Split Jumps 

RX Movement Standards - Full ROM
Load on PC = 80% of heaviest set of 5 today. Goal = Unbroken TnG reps.
Split Jumps - each jump = one rep. Alternate each jump.

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates 

Ladies Bible Study at CF864 - Tuesday (June 16) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15) 

Jealousy is the worst trait in any person.
-Adam DeVine

NEVER GIVE UP!
Jay and Janice

Wednesday June 3, 2015

CrossFit 864 - No Frills Just Results

Behold, this was the guilt of your sister Sodom: she and her daughters had pride, excess of food, and prosperous ease, but did not aid the poor and needy.
-Ezekiel 16:49

“It’s time to care; it’s time to take responsibility; it’s time to lead; it’s time for a change; it’s time to be true to our greatest self; it’s time to stop blaming others.” 
-Steve Maraboli

North American Food Waste
Americans throw away approximately $165 billion worth of food each year, and for the average American family, that can be up to $2,200 per household, according to a recent study by the Natural Resources Defense Council (NRDC).
That all adds up to 35 million tons of food each year, according to the Environmental Protection Agency in its most recent estimate. That's 50 percent more than in 1990 and three times more of what Americans discarded in 1960. That's a sad statistic, considering hunger in America. According to Feeding America, right now 1 in 7 Americans—or 46.5 million people—use food banks.

Feed the hungry, and help those in trouble (NLT)

This day in history - 1964 

Rolling Stones begin 1st US tour (with Bobby Goldsboro)

Hump Day WOD's - start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What are you focusing on today?

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

b.) Buy In - Starts as a group

c.) WOD - 6 RFT:

5 KB Snatch (5 ea. side) AHAP

10 Ring Dips (no bands)

15 Hip Extensions (GHD) 2 Second hold at top

30 Second Plank Hold (on elbows)

If unable to complete full ROM dips - scale to 30 second hold at top of dip

d.) Cash Out - Finish Strong 

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday June 16 at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

"There are many ways of moving forward, but only one way of standing still." 

-Franklin D. Roosevelt

Have a great day! Look forward to seeing you in the gym today! 

NEVER GIVE UP!
Jay and Janice

Tuesday June 2, 2015

CrossFit 864 - No Frills Just Results

And whenever you stand praying, FORGIVE, if you have anything against anyone, so that your Father also who is in heaven may forgive you your trespasses.”
-Mark 11:25

To carry a grudge is like being stung to death by one bee. 
-William H. Walton

“All along, let us remember we are not asked to understand, but simply to obey...”
-Amy Carmichael

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

ALL WODs / Buy In - start together as a group. 

Skill Work Today - KB Clean / KB Rack Position


a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group at scheduled times posted above

c.) WOD: 21-15-9

Deadlift 
Box Jump 
Strict K2E

RX DL Load = 225/155 - Conventional Style / grip bar outside of legs. No Bounce on the DL control bar to ground. TnG Reps.
RX Box Jump = Guys 24 + 1 Bumper Plate / Girls 24. Hips open on box.
RX T2B = Strict/Dead Hang/No Kip - Elbows must touch knees on every rep if RX. Palms forward.

d.) Cash Out - Finish Strong

Scale/modify based on your strength/fitness level. 

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 - Tuesday (June 2) at 7:00p.m.

CF864 Community Project - Bell Street Middle School 

June 13 from 9 a.m. until 12 noon. This is an opportunity for you to support and be involved in the community that you live in. We will have a short WOD at 8:15 (starts at 8:15... don't show up at 8:15 - be ready to start at 8:15)

“Many people are good at talking about what they are doing, but in fact do little. Others do a lot but don't talk about it; they are the ones who make a community live.”
-Jean Vanier

Check CrossFit864 on Facebook for updates

#1 Priority today - Be Awesome!

NEVER GIVE UP!
Jay and Janice