Monday January 11, 2016

CF864 STRENGTH and CONDITIONING

But God, being rich in mercy, because of the great love with which he loved us, even when we were dead in our trespasses, made us alive together with Christ—by grace you have been saved.

-Ephesians 2

“To focus on how I'm doing more than what Christ has done is Christian narcissism” 

-Tullian Tchividjian / Jesus + Nothing = Everything

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

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

Deadlift - Monday
Floor Press - Thursday

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

a.) Warm-up/Skill Work/Goat/Mobility - Conquering your weakness!

b.) Buy In - Starts as a group

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

d.) Conditioning:  "5 Minute Strategic Deadlift WOD”

Use your best strategy and load the bar for total poundage lifted in 5 minutes. You select the amount of weight and complete as many reps as possible in 5 minutes. 

Weight on bar x reps completed = Total pounds lifted

Heavy weight and less reps?

Light weight and more reps?

Your choice. Which ones will accumulate the most pounds?

Rest 3 Minutes - then

4 Rounds of:
15 Push Press or Push Jerk (95/65)
Rest exactly 30 seconds between rounds.
Goal is to complete all 15 reps unbroken and rest no longer than 30 seconds between rounds.
Scale/modify based on your strength/fitness level.

FORM, FORM, FORM!

“Just remember, somewhere, a little Chinese girl is warming up with your max.”
-Jim Conroy, Olympic Weightlifting Coach

d.) Cash Out - Finish Strong

Post WOD – Stretch. Mobility. Skill Work. Refuel (EAT!)

Train Hard – Train Smart

RX Movement Standards - Full ROM

Deadlift - No bounce. No dropping bar from lockout.

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

Upcoming CF864 News/Events/Updates:

Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. 

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

New week. New Goals. New opportunities.

3.2.1. Go!

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 11 Days into the new year...how are you doing with those goals? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday. Be Awesome!

NEVER GIVE UP!
Jay and Janice

Friday January 8, 2016

CF864 STRENGTH and CONDITIONING

The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.
-Proverbs 21:5

“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
-Abraham Lincoln

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

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Do you skip skill work / mobility work every day?

c.) WOD – For Time:

21-15-9

Thrusters
Box Jump
Pull-ups

RX Load = 95/65 Thruster
RX Box = 24/20
Pull-ups = any style (chin over bar / full extension at bottom)

BEAST Mode 135/95 Thruster
BEAST Mode 30/24 Box
C2B Pull-ups (palms forward)

RX Movement Standards - Full ROM

RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the standards.
The movement standards will always be covered before the WOD starts.

Scale/modify based on your strength/fitness level. 

d.) Cash Out - Finish Strong! 

"For NOTHING will be impossible with God.”

-Luke 1:37   

Upcoming CF864 News/Events/Updates: 

Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

January Challenge - accumulate a total of 10 miles of running during the month of January. These miles do not include any miles ran during normal CF864 WODs. You can accumulate the miles however you choose (1 mile per day or all 10 miles in one day.) If you accept the challenge sign up on the board at the gym. There will be a new challenge posted every month. 


Check CrossFit864 Facebook for updates.

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

Be humble and consider others MORE important than yourselves.

-Philippians 4:3
 

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k 

"If there is no struggle, there is no progress."

-Frederick Douglas

Support Your Community. 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Thursday January 7, 2016

CF864 STRENGTH and CONDITIONING

STOP SAYING TOMORROW...tomorrow is today!

You adulterous people! Do you not know that friendship with the world is enmity with God? Therefore whoever wishes to be a friend of the world makes himself an enemy of God.

-James 4:4

“God can't give us peace and happiness apart from Himself because there is no such thing.”

-C.S. Lewis

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! What's keeping from you from reaching your goal?

30% Gym. 70% Kitchen. 100% Willpower

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

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

Deadlift - Monday
Floor Press - Thursday

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

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016 
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Goat Work / Conquering your weakness!

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

d.) Conditioning: 

AMRAP - 7
3 PC - 135/95
6 HR Push-ups 

Rest 1 Minute

AMRAP - 7
3 HR Push-ups 
6 PC - 135/95

Rx Floor Press - Elbows must touch floor at bottom of rep. Full extension (locked out) at top.

Power Clean - FORM, FORM, FORM!

Scale/modify based on your strength/fitness level.

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

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

Upcoming CF864 News/Events/Updates: 

Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! Don't waste your money on cheap protein. Look at the ingredients...how many ingredients? How many out of that list can you pronounce? 

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k - February 6, 2016

Get signed up at sportoften 

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

Support Your Community.

"For NOTHING will be impossible with God.”

-Luke 1:37

Make it a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday January 6, 2016

CrossFit 864 - No Frills Just Results

"And whatever you ask in prayer, you will receive, if you have faith.”
-Matthew 21:22

“He who cannot be a good follower cannot be a good leader.”
-Aristotle

This day in history - 1914
Stock brokerage firm of Merrill Lynch founded

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

Hump Day WOD's - start at: 5:15a.m./8:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What weakness are you working on today? 

STOP SAYING TOMORROW!

Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! 

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

b.) Buy In - Always starts as a group

c.) Today's WOD - Three Rounds

In this workout you move from each of five stations after a minute.
This is a five-minute round with a one-minute break before repeating. 

The stations are: 

1-Wall Ball 

2-One Arm KB Push Press (AHAP) switch arms as needed

3-Plank Hold - on elbows

4-Weighted Step-up (plate OH - 45/25) 

5-Row 

Rest 1 Minute

X3

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan.  4, 2016 
Thank you for your consideration! We appreciate you.

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 

Support your fellow CrossFitters!

It took more than a day to put it on.

It will take more than a day to take it off.

Let's get started!

d.) Cash Out - Finish Strong 

Upcoming CF864 News/Events/Updates: 

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today and Represent! 

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

If we don't support our own community - who will?

CF864 Half Marathon (13.1) and 5k February 6, 2016

Get signed up at sportoften 

Be humble and consider others MORE important than yourselves.

-Philippians 4:3

If we don't support our own community - who will?

“If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall

I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18

CF864 - No Whining Zone!

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

Tuesday January 5, 2016

CF864 STRENGTH and CONDITIONING

I press on toward the goal for the prize of the upward call of God in Christ Jesus.
-Philippians 3:14

“A goal is not always meant to be reached. It often serves simply as something to aim at.” 
-Bruce Lee

What's on your list of goals for 2016?

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016 
Thank you for your consideration! We appreciate you.

Please show up on time - out of respect for your fellow CrossFitters and to keep the WODs on schedule. Thanks!

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) WOD - 6 RFT:

25 KBS 
10 Goblet Squats
25 Fast Single-unders

Rx KB Load = 24kg./16kg. 
American / OH Swing
Goblet Squat - same KB / Full Depth


"If there is no struggle, there is no progress."
-Frederick Douglas

d.) Cash Out - Finish Strong! Skill Work! 

Looking for a high quality protein? Check out Vital Proteins at CF864. We are glad that we can offer this to our CF864 athletes. Mixes great with your morning Bulletproof Coffee! 


RX Movement Standards - Full ROM

Skill Work / Goat Work - Conquering your weakness! 
What's on your skill work list today?

Upcoming CF864 News/Events/Updates: 


Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

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

If we don't support our own community - who will?

Have a great day! 

NEVER GIVE UP!
Jay and Janice

Monday January 4, 2016

CF864 STRENGTH and CONDITIONING

"Happy New Years"

STOP SAYING TOMORROW!

No New Year's Resolutions here....We are just going to continue doing the same thing we did all last year! Don't quit and you never have to worry about starting back.

“But I say to you who hear, Love your enemies, do good to those who hate you."
-Luke 6:27

“Those who know, do. Those that understand, teach.” 
-Aristotle

STRENGTH: Anyone can workout for an hour, but to control what goes on your plate the other 23 hours...that's hard work, discipline, dedication and determination! 

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m. 

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

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

Deadlift - Monday
Floor Press - Thursday

Skill Work / Goat Work - Conquering your weakness! 

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

a.) Warm-up/Skill Work/Mobility 

b.) Buy In - Starts as a group

c.) Strength - Deadlift (work up to a heavy set of 5) 

d.) Conditioning: For Time

Run 800 Meters

3 Rounds of:
20 Back Extensions
16 GHD Sit-ups / AbMat Sit-ups

Run 800 Meters

Scale/modify based on your strength/fitness level.

Reminder - January Dues (NLT Friday Jan. 1, 2016)
$25 Late Fee after Monday Jan. 4, 2016 
Thank you for your consideration! We appreciate you.

FORM, FORM, FORM!

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

Deadlift - No bounce. No dropping bar from lockout.

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

Upcoming CF864 News/Events/Updates:

Consistent hard work all year long! New Years Resolutions fade away by the end of January. Proud of our CF864 Crew that hit it hard year round.  

Check CrossFit864 Facebook for updates.

CF864 Swag - Get some today!

MRT - Monday January 11 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 14 at 7:00p.m.  

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften 

30% Gym. 70% Kitchen. 100% Willpower

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

New week. New Goals. New opportunities.

3.2.1. Go!

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday! Only you can make it a great day!

NEVER GIVE UP!
Jay and Janice

Friday January 1, 2016 New Years Day

CF864 Strength and Conditioning

"Happy New Years"

“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.
-John 3:16

“Another fresh new year is here . . .
Another year to live!
To banish worry, doubt, and fear,
To love and laugh and give!

This bright new year is given me
To live each day with zest . . .
To daily grow and try to be
My highest and my best!

I have the opportunity
Once more to right some wrongs,
To pray for peace, to plant a tree,
And sing more joyful songs!”
-William Arthur Ward

BE STRONG!
Jay and Janice