CF 864 4:15p.m./5:15p.m./6:15p.m.
WOD for time:
Run 5k
Go for a PR today!
Let us hold unswervingly to the hope we profess, for he who promised is faithful. And let us consider how we may spur one another on toward love and good deeds. Let us not give up meeting together, as some are in the habit of doing, but let us encourage one another—and all the more as you see the Day approaching. If we deliberately keep on sinning after we have received the knowledge of the truth, no sacrifice for sins is left, but only a fearful expectation of judgment and of raging fire that will consume the enemies of God.
-Hebrews 10:23-27
Today's off the wall fact that probably means nothing to anyone is:
There are 10 human body parts that are only 3 letters long - eye, hip, arm, leg, ear, toe, jaw, rib, lip, gum
The idle man does not know what it is to enjoy rest, for he has not earned it.
-John Lubbock
Post your 5k time on CrossFit 864 Facebook.
I hope this has been a good week for all of you! You guys (ya'll) have put in a lot of hard work this week and have pushed through some tough WODs! Yep, lots of push-ups too! Its great to have so many dedicated athletes show up at CrossFit 864 each day - we are proud to be part of such a dedicated group. I never hear any of you complain about the workout being too difficult, too long or anything else (well, maybe a little whining every now and then...throw $5 in the jar if you do) you just show up and crush it!
Just Do it
-Nike
BE STRONG!
Jay and Janice
Thursday, September 30, 2010
Wednesday, September 29, 2010
Thursday September 30, 2010
CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your rounds on CrossFit 864 Facebook and check out Paleo 864 Facebook
Take a moment to share a positive word today and encourage someone.
AMRAP in 30 minutes
"McGhee"
275 pound deadlift, 5 reps
13 push-ups
9 box jumps, 24 inch box
FORM/FROM - On every round, every rep! Remember you only cheat yourself.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.”
- John 3:20-21
"When people cheat in any arena, they diminish themselves-they threaten their own self-esteem and their relationships with others by undermining the trust they have in their ability to succeed and in their ability to be true."
-Cheryl Hughes
Today's off the wall fact that probably means nothing to anyone is:
All of the clocks in Pulp Fiction are stuck on 4:20.
Are you reaching your goal? Have you set one?
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your rounds on CrossFit 864 Facebook and check out Paleo 864 Facebook
Take a moment to share a positive word today and encourage someone.
AMRAP in 30 minutes
"McGhee"
275 pound deadlift, 5 reps
13 push-ups
9 box jumps, 24 inch box
FORM/FROM - On every round, every rep! Remember you only cheat yourself.
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
“Everyone who does evil hates the light, and will not come into the light for fear that his deeds will be exposed. But whoever lives by the truth comes into the light, so that it may be seen plainly that what he has done has been done through God.”
- John 3:20-21
"When people cheat in any arena, they diminish themselves-they threaten their own self-esteem and their relationships with others by undermining the trust they have in their ability to succeed and in their ability to be true."
-Cheryl Hughes
Today's off the wall fact that probably means nothing to anyone is:
All of the clocks in Pulp Fiction are stuck on 4:20.
Are you reaching your goal? Have you set one?
BE STRONG!
Jay and Janice
Tuesday, September 28, 2010
Wednesday September 29, 2010
CrossFit 864 "No Whining Zone"
5:15a.m./9:00a.m.
WOD
Today's Warm up is: Run 1 mile
2 minute drills:
When the clock starts perform as many strict reps as possible in 2 minutes.
Rest 90 seconds between each exercise. Total reps added up at the end for score.
See movement standards below.
Pull-ups
Sit-ups
Push-ups (CrossFit style - release hands from the deck on each rep)
This is a short workout today - if you need to work on flexibility, stretching or abdominal strength or run another mile, etc this is good time to spend a few extra minutes on this when you finish the wod.
On this workout your reps will be counted as you complete them and listed on the board for you.
FORM/FROM - This workout is about how many "quality reps" you can complete within the time period. If you are still counting partial or sloppy reps then you are still cheating yourself out of the benefits of full range of motion. This is what CrossFit or any other quality training program is based on so you will always hear this as a priority for several reason - helping to keep all of our athletes injury free and to benefit as much as possible from each exercise/workout.
Remember if you lose count of your reps during a workout the next number is always 1.
Movement Standards:
Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not a few of them.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Hydrate - Stretch - Refuel
It's the promise and hope in verses like this that keep me going each day!
The righteous cry out, and the LORD hears them; he delivers them from all their troubles.
The LORD is close to the brokenhearted and saves those who are crushed in spirit. A righteous man may have many troubles, but the LORD delivers him from them all; he protects all his bones, not one of them will be broken. Evil will slay the wicked; the foes of the righteous will be condemned. The LORD redeems his servants; no one will be condemned who takes refuge in him.
-Psalm 34:17-22
“Ones best success comes after their greatest disappointments.”
-Henry Ward Beecher
Today's off the wall fact that probably means nothing to anyone is:
Most elephants weigh less than the tongue of the blue whale
Here's a couple of Chuck Norris facts for those of you that woke up feeling tough today.
-Chuck Norris doesnt' walk away from explosions, explosions walk away from Chuck Norris
-Chuck Norris uses pepper spray to clear his sinuses.
-Chuck Norris once did steroids, and the pills got stronger.
-Chuck Norris doesn't need to mow his lawn, He dares the grass to grow.
-Chuck Norris's sweat has burned holes in concrete.
OK, so you get the idea....Chuck Norris is the man!
Little humor for the day and now the playing is over. 3-2-1-Go!
Have you tried any new Paleo / Primal recipes lately? If so post them on CrossFit 864 or Paleo 864 Facebook. Have any of you tried the Primal energy bars? About to make another batch here...they go great with a strong cup of bold brew or a couple shots of espresso!
Reminder - Group wide/multi family yard sale at CF 864 this Saturday.
Body Fat Test Truck at CF 864 on October 30, 2010. http://bodyfattest.com/
Clinton Downtown Association 5K Run/Walk on the same day before the body fat test start.
Today is Jody T's last day in the box before he heads to Quantico, Va. for USMC OCS. Give Jody a shout today and wish him luck and thank him for his commitment to our country and our freedom. The freedom that we sometimes take for granted is not free at all and it's only because men and women are willing to die for it each day! There are many others around us in and out of the box each day that have served our country so take a minute to thank them as well for their service. Keep all of these guys on your prayer list.
Post your workout on CrossFit 864 Facebook.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m.
WOD
Today's Warm up is: Run 1 mile
2 minute drills:
When the clock starts perform as many strict reps as possible in 2 minutes.
Rest 90 seconds between each exercise. Total reps added up at the end for score.
See movement standards below.
Pull-ups
Sit-ups
Push-ups (CrossFit style - release hands from the deck on each rep)
This is a short workout today - if you need to work on flexibility, stretching or abdominal strength or run another mile, etc this is good time to spend a few extra minutes on this when you finish the wod.
On this workout your reps will be counted as you complete them and listed on the board for you.
FORM/FROM - This workout is about how many "quality reps" you can complete within the time period. If you are still counting partial or sloppy reps then you are still cheating yourself out of the benefits of full range of motion. This is what CrossFit or any other quality training program is based on so you will always hear this as a priority for several reason - helping to keep all of our athletes injury free and to benefit as much as possible from each exercise/workout.
Remember if you lose count of your reps during a workout the next number is always 1.
Movement Standards:
Pull-ups - Athlete must start from a hang with elbows fully extended. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar and dead hang or any form of kipping is acceptable for this workout. This is for every rep - not a few of them.
Push-ups - you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep. CrossFit style push-ups, release hands from the ground on each rep.
Hydrate - Stretch - Refuel
It's the promise and hope in verses like this that keep me going each day!
The righteous cry out, and the LORD hears them; he delivers them from all their troubles.
The LORD is close to the brokenhearted and saves those who are crushed in spirit. A righteous man may have many troubles, but the LORD delivers him from them all; he protects all his bones, not one of them will be broken. Evil will slay the wicked; the foes of the righteous will be condemned. The LORD redeems his servants; no one will be condemned who takes refuge in him.
-Psalm 34:17-22
“Ones best success comes after their greatest disappointments.”
-Henry Ward Beecher
Today's off the wall fact that probably means nothing to anyone is:
Most elephants weigh less than the tongue of the blue whale
Here's a couple of Chuck Norris facts for those of you that woke up feeling tough today.
-Chuck Norris doesnt' walk away from explosions, explosions walk away from Chuck Norris
-Chuck Norris uses pepper spray to clear his sinuses.
-Chuck Norris once did steroids, and the pills got stronger.
-Chuck Norris doesn't need to mow his lawn, He dares the grass to grow.
-Chuck Norris's sweat has burned holes in concrete.
OK, so you get the idea....Chuck Norris is the man!
Little humor for the day and now the playing is over. 3-2-1-Go!
Have you tried any new Paleo / Primal recipes lately? If so post them on CrossFit 864 or Paleo 864 Facebook. Have any of you tried the Primal energy bars? About to make another batch here...they go great with a strong cup of bold brew or a couple shots of espresso!
Reminder - Group wide/multi family yard sale at CF 864 this Saturday.
Body Fat Test Truck at CF 864 on October 30, 2010. http://bodyfattest.com/
Clinton Downtown Association 5K Run/Walk on the same day before the body fat test start.
Today is Jody T's last day in the box before he heads to Quantico, Va. for USMC OCS. Give Jody a shout today and wish him luck and thank him for his commitment to our country and our freedom. The freedom that we sometimes take for granted is not free at all and it's only because men and women are willing to die for it each day! There are many others around us in and out of the box each day that have served our country so take a minute to thank them as well for their service. Keep all of these guys on your prayer list.
Post your workout on CrossFit 864 Facebook.
BE STRONG!
Jay and Janice
Monday, September 27, 2010
Tuesday September 28, 2010
CrossFit 864 "No Whining Zone"
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time/weight on CrossFit 864 Facebook.
10 Rounds for time:
3 ground to locked out overhead - anyway possible (135/65)
6 ball slams
9 push-ups
Today's off the wall fact that probably means nothing to anyone is:
It costs more to buy a new car today in the United States than it cost Christopher Columbus to equip and undertake three voyages to and from the New World.
Just Do it
-Nike
Hope your week is off to a great start! We are glad that you are part of the CF864 community! Sticking together to be better and stronger in everything we do. 3-2-1-Go!
Deadlift PR's Monday afternoon! Post your lift on CF864 Facebook.
BE STRONG!
Jay and Janice
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time/weight on CrossFit 864 Facebook.
10 Rounds for time:
3 ground to locked out overhead - anyway possible (135/65)
6 ball slams
9 push-ups
Hydrate - Stretch - Refuel (EAT!)
“But seek first his kingdom and his righteousness, and all these things will be given to you as well.”- Matthew 6:33
The person that loses their conscience has nothing left worth keeping. -Izaak WaltonToday's off the wall fact that probably means nothing to anyone is:
It costs more to buy a new car today in the United States than it cost Christopher Columbus to equip and undertake three voyages to and from the New World.
Just Do it
-Nike
Hope your week is off to a great start! We are glad that you are part of the CF864 community! Sticking together to be better and stronger in everything we do. 3-2-1-Go!
Deadlift PR's Monday afternoon! Post your lift on CF864 Facebook.
BE STRONG!
Jay and Janice
Sunday, September 26, 2010
Monday September 27, 2010
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook.
Start your warm up when you arrive. Warm up posted on whiteboard.
Post your time on CrossFit 864 Facebook.
Start your warm up when you arrive. Warm up posted on whiteboard.
Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows
Hydrate - Stretch - Refuel
Movement standards for the exercises in today's WOD apply if you are doing Rx'd.
“For we know him who said, "It is mine to avenge; I will repay," and again, "The Lord will judge his people." It is a dreadful thing to fall into the hands of the living God.”- Hebrews 10:30-31
“To be successful you must accept all challenges that come your way. You can’t just accept the ones you like.” -Mike Gafka
Stressed is Desserts spelled backwards.
We made the following "Primal Bars" Sunday afternoon and I think that they were almost gone before they cooled. The only thing that we did different was leaving the shredded coconut off. We love the coconut oil and use it a lot for cooking just not crazy about the texture of raw coconut. Give this one a try!
The following is the new and improved official Mark’s Daily Apple Primal Energy Bar:
Primal Energy Bar Recipe:
Ingredients:
1/2 cup slivered almonds
1/2 cup pecans
1/4 cup unsweetened shredded coconut
1/4 cup almond butter (although cashew, hazelnut, walnut and even pumpkin butters will work well too!)
1/4 cup coconut oil (check your local health food store)
1/4 cup almond meal (simply pulse approximately 1/4 cup of almonds until it creates a coarse flour)
1 1/2 tsp pure vanilla extract
1/2 tsp of raw honey (although, this is really kind of optional because the egg will help hold the mixture together)
1/2 cup unsweetened whey protein powder (or 60g)
1 large egg1/2 teaspoon sea salt
1/2 cup dried cranberries or blueberries
1/4 cup unsweetened coconut to sprinkle on top
On a cookie sheet, toast nuts and shredded coconut until golden brown. In order for them to cook evenly, you need to shake up the tray at least once during cooking…trust us!
Once toasted, pour mixture into a food processor and pulse until nuts are chopped and the mixture becomes coarsely ground (sort of the consistency of bread crumbs).
In a mixing bowl, melt coconut oil and almond butter (about 30 seconds). Remove from microwave and stir until smooth.
Add vanilla extract, honey and sea salt. Mix thoroughly.
Fold in nut mixture, almond meal and protein powder until mixed thoroughly.
Add whole egg and mix thoroughly.
Fold in blueberries/cranberries.
Press mixture into an 8 by 8 loaf pan (a modification that we made to keep everything crisper and help the bars to hold together).
Cook in a preheated oven at 325 degrees for 10 minutes.
Remove from oven, sprinkle a ¼ cup of shredded coconut on top and place under broiler until top begins to brown.
Let cool for 10-15 minutes. Cut into 12 pieces/bars.
Enjoy or stack on wax paper/parchment and store in an airtight container.
Note: You can also add dark chocolate chips instead of the cranberries/blueberries (available at Whole Foods or health food store). If you add the chips while the mixing bowl is warm (from the coconut oil/almond butter mixture), they will melt into the mixture and you will have yourself a chocolate primal bar. Alternatively, you can just let the mix cool, then add the chips, then refrigerate the pan to get chocolate chip primal bars. The bars stick together pretty well without being cooked.
Nutrition Information:
Nutrition for 1/12 of the batch. Nutritional breakdown courtesy of FitDay.com:
Calories: 184
Fat: 15.4 grams
Carbohydrates: 6.4 grams
Protein: 7.5 grams
And, for those of you who feared they would eat the whole pan… the total nutritional breakdown for the whole darn lot!
Calories: 2,206
Fat: 184.3 grams
Carbohydrates: 77.2 grams
Protein: 90.1 grams
That’s 1659 calories from fat, 309 calories from carbs and 360 calories from protein. Or 72% fat, 14% carbs and 16% protein. A pretty decent Primal balance.
Yard Sale at CrossFit 864 this Saturday morning. You are welcome to come and get rid of your extra "stuff " just bring your table and join us.
www.sportoften.com to sign up for the upcoming runs.
BE STRONG!
Jay and Janice
Saturday, September 25, 2010
Sunday September 26, 2010
CrossFit 864 - Rest Day
“My dear children, I write this to you so that you will not sin. But if anybody does sin, we have one who speaks to the Father in our defense—Jesus Christ, the Righteous One.”
- 1 John 2:1
Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.
- Jack Canfield
Today's off the wall fact that probably means nothing to anyone is:
"Almost" is the longest word in the English language with all the letters in alphabetical order.
Last week was a great week at CF864! PR's! Hope that new goals were set. Camaraderie and friendships made stronger through hard work and motivating each other to push to levels that you didn't think that you were capable of reaching. Looking forward to kicking off a new week tomorrow in a strong CF864 kind of way! Hope that all of you get plenty of family time today and if you are lucky made even a little nap. Thanks for all that you do.
Check out CrossFit 864 Facebook. We are using this a lot of to get out info and updates as well as keeping the CF864 athletes connected on workout times. etc. Do you post your times? Thanks to those of you that do.
BE STRONG!
Jay and Janice
“My dear children, I write this to you so that you will not sin. But if anybody does sin, we have one who speaks to the Father in our defense—Jesus Christ, the Righteous One.”
- 1 John 2:1
Everything you want is out there waiting for you to ask. Everything you want also wants you. But you have to take action to get it.
- Jack Canfield
Today's off the wall fact that probably means nothing to anyone is:
"Almost" is the longest word in the English language with all the letters in alphabetical order.
Last week was a great week at CF864! PR's! Hope that new goals were set. Camaraderie and friendships made stronger through hard work and motivating each other to push to levels that you didn't think that you were capable of reaching. Looking forward to kicking off a new week tomorrow in a strong CF864 kind of way! Hope that all of you get plenty of family time today and if you are lucky made even a little nap. Thanks for all that you do.
Check out CrossFit 864 Facebook. We are using this a lot of to get out info and updates as well as keeping the CF864 athletes connected on workout times. etc. Do you post your times? Thanks to those of you that do.
BE STRONG!
Jay and Janice
Friday, September 24, 2010
CrossFit 864 - 8:30a.m.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps) Subbed for rowing
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”
- Hebrews 10:35-36
You are never too old to set another goal or to dream a new dream.
-C.S. Lewis
Today's off the wall fact that probably means nothing to anyone is:
Richard Nixon was the only President to have his name inscribed on a plaque that was left on the moon.
Fight Gone Bad 5 is taking place at CrossFit affiliates around the world on Saturday September 25. "FGB" is our Saturday WOD so come out and push through a great workout. Next year we will plan to participate officially and make the event a fundraiser for the 3 great causes that are represented. http://www.fgb5.org/
Post your workouts on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Burpees (Reps) Subbed for rowing
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.
“So do not throw away your confidence; it will be richly rewarded. You need to persevere so that when you have done the will of God, you will receive what he has promised.”
- Hebrews 10:35-36
You are never too old to set another goal or to dream a new dream.
-C.S. Lewis
Today's off the wall fact that probably means nothing to anyone is:
Richard Nixon was the only President to have his name inscribed on a plaque that was left on the moon.
Fight Gone Bad 5 is taking place at CrossFit affiliates around the world on Saturday September 25. "FGB" is our Saturday WOD so come out and push through a great workout. Next year we will plan to participate officially and make the event a fundraiser for the 3 great causes that are represented. http://www.fgb5.org/
Post your workouts on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
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