Wednesday January 20, 2016

CF864 STRENGTH and CONDITIONING

Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.

-Romans 12:16

There are some people who, if they don't already know, you can't tell 'em.

-Yogi Berra

This day in history - 1997

Bill Clinton was inaugurated for his second term as president of the United States.

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? 

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

b.) Buy In - Always starts as a group

c.) Today's WOD: AMRAP - 15

5 Evil Wheels

10 KB Snatch (5 ea. side) AHAP with good form

15 DUs (x3 singles)

Support your fellow CrossFitters!

STOP SAYING TOMORROW!

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: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products 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. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

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 

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! 20 Days into the new year...how are you doing with those goals? What's holding you back? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

Be humble and consider others MORE important than yourselves.

-Philippians 4:3

“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

Monday January 18, 2016

CF864 STRENGTH and CONDITIONING

From the same mouth come blessing and cursing. My brothers, these things ought not to be so.

-James 3:10

“Swearing doesn’t make your argument valid; it just tells the other person you have lost your class and control.” 

-Shannon Alder

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 1RM (work up to a heavy single) 

d.) Conditioning 5 RFT:

25 KBS
15 GHD or AbMat Sit-ups 
10 Bench Press

RX KBS Load = 24kg./16kg.
RX Bench Press/ Floor Press Load = 155/95

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.

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

Upcoming CF864 News/Events/Updates:

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products 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. Post your mileage on the whiteboard as you go? How many miles do you have already?

2016 CrossFit Games Open - Starts February 25. Get signed up now on CrossFit Games Open to sign up.

Check CrossFit864 Facebook for updates.

MRT - Monday January 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 at 7:00p.m.  

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 

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! 18 Days into the new year...how are you doing with those goals? What's holding you back? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday. New week. New opportunities. 

Be Awesome! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

Friday January 15, 2016

CF864 STRENGTH and CONDITIONING

And from his fullness we have all received, grace upon grace.
-John 1:16

“The more you know, the more you know you don't know.”
-Aristotle

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

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

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

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

c.) WOD – For Time:

30 PC
30 T2B 
30 KBS
30 DUs
30 HSPU

RX PC Load = 135/95
T2B = Palms forward. Toes must TOUCH bar.
RX KB Load = 32kg./24kg. - American Style 
HSPU = Full ROM

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!    

Upcoming CF864 News/Events/Updates: 

Need help with Post WOD Recovery?

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products 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 25 at 7:00p.m.

Ladies Bible Study at CF864 - Thursday January 28 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 

"For NOTHING will be impossible with God.”

-Luke 1:37

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

-Frederick Douglas

Support Your Community...It's the only one you have! 

Have a great weekend! 

NEVER GIVE UP!
Jay and Janice

Thursday January 14, 2016

CF864 STRENGTH and CONDITIONING

Live in harmony with one another. Do not be haughty, but associate with the lowly. Never be wise in your own sight.
-Romans 12:16

“Half the harm that is done in this world is due to people who want to feel important. They don't mean to do harm; but the harm does not interest them. Or they do not see it, or they justify it because they are absorbed in the endless struggle to think well of themselves.”
-T.S. Elliot

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

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

b.) Buy In - Start together as a group.

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

d.) Conditioning: For Time 

100 Back Squats / 3 Burpees at top of each minute

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

Rx Squat Load = 135/95
Burpees = Full ROM

RX Movement Standards - Full ROM
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 and About Time Whey at CF864. We are glad that we can offer these quality products 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 25 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! Help make it a better place.

"For NOTHING will be impossible with God.”

-Luke 1:37

Willpower! 

NO WHINING ZONE...

Make it a great day! 

NEVER GIVE UP!
Jay and Janice

Wednesday January 13, 2016

CrossFit 864 - No Frills Just Results

They profess to know God, but they deny him by their works. They are detestable, disobedient, unfit for any good work
-Titus 1:16

Shyness has a strange element of narcissism, a belief that how we look, how we perform, is truly important to other people.
-Andre Dubus III
This day in history - 1979
YMCA files libel suit against Village People's YMCA song

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? 

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

b.) Buy In - Always starts as a group

c.) Today's WOD: EMOM - 15

Even - 10 GHD Sit-ups or 15 AbMat Sit-ups 

Odd - 20 Second Plank then 10 Ball Slams  

Support your fellow CrossFitters!

STOP SAYING TOMORROW!

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: 

Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products 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 25 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 

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! 12 Days into the new year...how are you doing with those goals? What's on your list of goals for 2016? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

Be humble and consider others MORE important than yourselves.

-Philippians 4:3

“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 12, 2016

CF864 STRENGTH and CONDITIONING

But understand this, that in the last days there will come times of difficulty. For people will be lovers of self, lovers of money, proud, arrogant, abusive, disobedient to their parents, ungrateful, unholy, heartless, unappeasable, slanderous, without self-control, brutal, not loving good, treacherous, reckless, swollen with conceit, lovers of pleasure rather than lovers of God, having the appearance of godliness, but denying its power. Avoid such people....
-2 Timothy 3:1-7

“The 'Selfie Stick' has to top the list for what best defines narcissism in society today.”
-Alex Morritt

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.


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 - "Cindy"

AMRAP - 20

5 Pull-ups
10 Push-ups
15 Squats

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

d.) Cash Out - Finish Strong!  

e.) Post WOD–Stretch. Mobility. Refuel (EAT!) Rest.

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: 


Looking for a high quality protein? Check out Vital Proteins and About Time Whey at CF864. We are glad that we can offer these quality products 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 25 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 

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! 12 Days into the new year...how are you doing with those goals? What's on your list of goals for 2016? How can we help?

"For NOTHING will be impossible with God.”

-Luke 1:37

Support your community! Help make it a better place.

“Don’t go around saying the world owes you a living. The world owes you nothing. It was here first.”

-Mark Twain

NEVER GIVE UP!
Jay and Janice