CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD- for time
Run 5k
3.2.1. go!
Be devoted to one another in brotherly love. Honor one another above yourselves.
Romans 12:10
More faith, less fear. That's what Jesus wants from us.
Please note hours for Friday April 2, 2010 (Good Friday).
We will open Friday Morning 9:00am and 11:00am. 9:00 am will have child care! We will not be open Friday afternoon but will be open Saturday at 8:30am.
Be strong!
Jay and Janice
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Wednesday March 31, 2010
CrossFit 864 - WOD
5:15a.m. / 9:00a.m.
Warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Rope
Strength
AMRAP in 15 minutes:
3 - Deadlifts (75% of 1 rep max)
5 - Push-ups
7 - Jingle Jangles
Stretch/Hydrate/Refuel
3-2-1-Go!
“He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.”
-Isaiah 53:3-4
But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus' sake, so that his life may be revealed in our mortal body.
-2 Corinthians 4:7-11
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"
-Arnold Schwarzenegger
"Squat more"
-Jesse Marunde (Worlds Strongest Man Competitor)
Check out this article - good reading.
http://sports.espn.go.com/espn/page2/story?id=5021601
Have a great day.
BE STRONG!
Janice and Jay
5:15a.m. / 9:00a.m.
Warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Rope
Strength
AMRAP in 15 minutes:
3 - Deadlifts (75% of 1 rep max)
5 - Push-ups
7 - Jingle Jangles
Stretch/Hydrate/Refuel
3-2-1-Go!
“He was despised and rejected by men, a man of sorrows, and familiar with suffering. Like one from whom men hide their faces he was despised, and we esteemed him not. Surely he took up our infirmities and carried our sorrows, yet we considered him stricken by God, smitten by him, and afflicted.”
-Isaiah 53:3-4
But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus' sake, so that his life may be revealed in our mortal body.
-2 Corinthians 4:7-11
"The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100%"
-Arnold Schwarzenegger
"Squat more"
-Jesse Marunde (Worlds Strongest Man Competitor)
Check out this article - good reading.
http://sports.espn.go.com/espn/page2/story?id=5021601
Have a great day.
BE STRONG!
Janice and Jay
Monday, March 29, 2010
Tuesday March 30, 2010
CrossFit 864 - WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
This weeks warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes
Don't complain - this is preparing you for next weeks warm-up...it will be harder.
20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats
Rxd - Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same"
-Carlos Castaneda
“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21
BE STRONG!
Janice and Jay
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
This weeks warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes
Don't complain - this is preparing you for next weeks warm-up...it will be harder.
3-2-1-Go!
"Air Force" 2010 CrossFit Sectional Qualifier Workout
For time:20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats
Rxd - Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.
"We either make ourselves miserable or we make ourselves strong. The amount of work is the same"
-Carlos Castaneda
“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21
BE STRONG!
Janice and Jay
Sunday, March 28, 2010
Monday March 29,2010
CF 864 - WOD
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want anyone to jump into a workout without adequately warming up - this is a good way to get injured.
This weeks warm-up
Range of motion as a group then complete the following:
400 meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes
"WOD" For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
K2E
Box Jumps (24/20)
GHD Sit-ups or Abmat Sit-ups
3-2-1 Go!
Hydrate/Stretch/Skill Work/Refuel (post workout protein & carbs)
Peace I leave with you; my peace I give you. I do not give to you
as the world gives. Do not let your hearts be troubled and do not
be afraid.
-John 15:27
“Do not listen to those who weep and complain, for their disease is contagious.”
– Og Mandino
“Any fool can criticize, condemn, and complain – and most fools do.”
– Dale Carnegie
Are you going to spend more time this week complaining or being thankful for all of the things that are good in your life?
What are you doing to change the things that you are unhappy about?
Looking forward to a great week of CrossFitting with you!
The CrossFit 864 Community - it's about a lot more than just a workout.
BE STRONG!
Janice and Jay
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want anyone to jump into a workout without adequately warming up - this is a good way to get injured.
This weeks warm-up
Range of motion as a group then complete the following:
400 meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes
"WOD" For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
K2E
Box Jumps (24/20)
GHD Sit-ups or Abmat Sit-ups
3-2-1 Go!
Hydrate/Stretch/Skill Work/Refuel (post workout protein & carbs)
Peace I leave with you; my peace I give you. I do not give to you
as the world gives. Do not let your hearts be troubled and do not
be afraid.
-John 15:27
“Do not listen to those who weep and complain, for their disease is contagious.”
– Og Mandino
“Any fool can criticize, condemn, and complain – and most fools do.”
– Dale Carnegie
Are you going to spend more time this week complaining or being thankful for all of the things that are good in your life?
What are you doing to change the things that you are unhappy about?
Looking forward to a great week of CrossFitting with you!
The CrossFit 864 Community - it's about a lot more than just a workout.
BE STRONG!
Janice and Jay
Friday, March 26, 2010
Saturday, March 27, 2010
CrossFit 864 WOD - 8:30a.m.
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”
- Philippians 1:29
A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.
-Winston Churchill
"Cindy"
AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats
“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”
- Philippians 1:29
A man does what he must - in spite of personal consequences, in spite of obstacles and dangers and pressures - and that is the basis of all human morality.
-Winston Churchill
http://www.youtube.com/watch?v=TlIcF5ydfRg
Have a great weekend!
BE STRONG! Janice and Jay
Thursday, March 25, 2010
Friday, March 26, 2010
CrossFit864 WOD
Today's Schedule: 4:15p.m./5:15p.m./6:15p.m.
1 Mile Run
50 Thrusters (45/75)
30 Pull-ups
Abdominal exercise of your choice - 100 reps
Stretch/Hydrate/Refuel/
If you finish your last rep of the wod and are in the car within 30 seconds you are missing an important aspect of your overall fitness/health. If you take the time to work your muscle then take the time during post-workout to stretch them.
Whether you are about to start an exercise program or you are already heavily involved in one then you need to have a well structured pre and post stretching routine. The key to optimizing your level of fitness is being flexible. By being more flexible you are less likely to sustain an injury during a workout, you can improve your range of motion, and help muscles to recover faster from the workout you just put them through.
Post-Workout Stretch: For your post-workout stretch you are better off engaging in what is called a static or holding stretch. You are probably more familiar with this type of stretch. This is where you hold the stretching position (without moving) allowing the muscle to lengthen much like a rubber band. This type of stretching is much more effective after you workout because muscles are naturally more limber and full of blood therefore making it easier for you to get the most out of stretching the muscle. This is what will help you to more rapidly recover after a workout and reduce the amount of stiffness you would normally experience after an intense workout. Train hard, but don't forget to stretch!
“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”
- 1 John 1:9
Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
- John Keats, 1795-1821
Go Hard Today!
"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards"
-Paul "Bear" Bryant
BE STRONG!
Janice and Jay
Today's Schedule: 4:15p.m./5:15p.m./6:15p.m.
1 Mile Run
50 Thrusters (45/75)
30 Pull-ups
Abdominal exercise of your choice - 100 reps
Stretch/Hydrate/Refuel/
If you finish your last rep of the wod and are in the car within 30 seconds you are missing an important aspect of your overall fitness/health. If you take the time to work your muscle then take the time during post-workout to stretch them.
Whether you are about to start an exercise program or you are already heavily involved in one then you need to have a well structured pre and post stretching routine. The key to optimizing your level of fitness is being flexible. By being more flexible you are less likely to sustain an injury during a workout, you can improve your range of motion, and help muscles to recover faster from the workout you just put them through.
Post-Workout Stretch: For your post-workout stretch you are better off engaging in what is called a static or holding stretch. You are probably more familiar with this type of stretch. This is where you hold the stretching position (without moving) allowing the muscle to lengthen much like a rubber band. This type of stretching is much more effective after you workout because muscles are naturally more limber and full of blood therefore making it easier for you to get the most out of stretching the muscle. This is what will help you to more rapidly recover after a workout and reduce the amount of stiffness you would normally experience after an intense workout. Train hard, but don't forget to stretch!
“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”
- 1 John 1:9
Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
- John Keats, 1795-1821
Go Hard Today!
"If you believe in yourself, have dedication, pride, and never quit, you'll be a winner. The price of victory is high, but so are the rewards"
-Paul "Bear" Bryant
BE STRONG!
Janice and Jay
Wednesday, March 24, 2010
Thursday, March 25, 2010
CrossFit 864 WOD
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
21-15-9 reps of:
SDHP (115/75)
Wall Ball Shots
http://www.youtube.com/watch?v=BC_eRZW3p2A
“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23
"It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary"
-Winston Churchill
"It's not the size of the dog in the fight but the size of the fight in the dog"
-Mark Twain
21-15-9
Remember that the 21-15-9 format is a short and very intense metcon. Push yourself through every single rep as hard as you can go trying to rest as little as possible between exercises. If you push yourself 100% you will know it at the end of the 9th rep of wall balls! If you can carry on a conversation throughout the workout then you need to increase your intensity.
FORM and FROM (Full Range of Motion) on each rep. Don't waste your time counting the sloppy reps because they benefit you very little.
BE STRONG - Failure is NOT an option!
Janice and Jay
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
21-15-9 reps of:
SDHP (115/75)
Wall Ball Shots
http://www.youtube.com/watch?v=BC_eRZW3p2A
“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23
"It is no use saying, "We are doing our best." You have got to succeed in doing what is necessary"
-Winston Churchill
"It's not the size of the dog in the fight but the size of the fight in the dog"
-Mark Twain
21-15-9
Remember that the 21-15-9 format is a short and very intense metcon. Push yourself through every single rep as hard as you can go trying to rest as little as possible between exercises. If you push yourself 100% you will know it at the end of the 9th rep of wall balls! If you can carry on a conversation throughout the workout then you need to increase your intensity.
FORM and FROM (Full Range of Motion) on each rep. Don't waste your time counting the sloppy reps because they benefit you very little.
BE STRONG - Failure is NOT an option!
Janice and Jay
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