CrossFit 864 - "No Whining Zone"
WOD - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“The Lord will work out his plans for my life— for your faithful love, O Lord, endures forever. Don’t abandon me, for you made me.”
-Psalm 138:8
My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
-Yi Sunshin, Last letter to an old friend
HYDRATE! Lots of water! I know....you hate to drink water - drink it anyway. Dehydration stinks!
Reminder - July dues (due Friday July 1) Thank you very much!
Overhead Press 3-3-3-3-3
then
"Daniel"
CrossFit Hero WOD Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.
Complete the following for time:
■50 Pull-ups
■400 meter run
■95 pound Thruster, 21 reps
■800 meter run
■95 pound Thruster, 21 reps
■400 meter run
■50 Pull-ups
Train Hard - Train Smart
Post WOD - Stretch, Mobility and Refuel (EAT!)
Post your heaviest 3 rep load on overhead press and "Daniel" time on CrossFit 864 Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
July 4 Holiday Schedule: We will open on a regular schedule on Friday and close on Saturday and Monday July 4th.
CrossFit Kids Camp ends today and we would like to thank you for allowing us to spend this time with your children this week. We have had a lot of fun and really enjoying watching all of the future CrossFitters doing workouts and enjoying plenty of challenging games. Thanks!
Hope that you are having a good week so far. Come to the box with a lot of MOJO today and let's crush this WOD!
Proud to be part of the CF864 Community!
BE STRONG!
Jay and Janice
Wednesday, June 29, 2011
Tuesday, June 28, 2011
Wednesday June 29, 2011
CrossFit 864 - 5:15a.m./9:00a.m.
“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9
Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson
Warm-up as a group. Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared.
CF 864 WOD (Workout of the Day)
5 Rounds of:
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
Lift Heavy - Run Fast - Eat Like a Caveman
It's Wednesday ....how's your nutritional habits looking this week? Whatcha been eatin'? More junk than quality food? You know the difference! Junk in = Junk. A 20 minute AMRAP will not neutralize a # 1 combo!
Tuesday was another great day of CrossFit with our dedicated, hardcore crew! You guys are really pushing hard creating some real mojo during the WODs! Let us say again just in the event that we don't say it at the time - thanks so much to all of you that hang around after the workout to help clean up the box, unload bars, put up weights, boxes, etc. It is appreciated very much! This is your CrossFit!
BE STRONG!
Jay and Janice
“The Lord isn’t really being slow about his promise, as some people think. No, he is being patient for your sake. He does not want anyone to be destroyed, but wants everyone to repent.”
-2 Peter 3:9
Do not follow where the path may lead. Go, instead, where there is no path and leave a trail.
-Ralph Waldo Emerson
Warm-up as a group. Spend plenty of time getting prepared for the work that you are about to do. Do not risk injury by rushing into the WOD unprepared.
CF 864 WOD (Workout of the Day)
5 Rounds of:
30 seconds of mountain climbers
30 seconds of flutter kicks (feet cant touch floor during 30 seconds)
30 seconds of bear crawls
30 seconds of quick feet drills
30 seconds of jumping air squats
30 second rest - then repeat from beginning
Lift Heavy - Run Fast - Eat Like a Caveman
It's Wednesday ....how's your nutritional habits looking this week? Whatcha been eatin'? More junk than quality food? You know the difference! Junk in = Junk. A 20 minute AMRAP will not neutralize a # 1 combo!
Tuesday was another great day of CrossFit with our dedicated, hardcore crew! You guys are really pushing hard creating some real mojo during the WODs! Let us say again just in the event that we don't say it at the time - thanks so much to all of you that hang around after the workout to help clean up the box, unload bars, put up weights, boxes, etc. It is appreciated very much! This is your CrossFit!
BE STRONG!
Jay and Janice
Monday, June 27, 2011
Tuesday June 28, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
-Matthew 16:25
If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.
-T. Roosevelt
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won't be programming that for you this week.
HYDRATE!
Everyone - Group warm-up (posted on whiteboard)
WOD
As a group:
Max rep push-ups in 1 minute (CF Style - hand release)
Max time in plank hold position (hold as long as possible)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
SDHP (95/65)
Ball slams (40-50/25-30)
Time stops after a 400 meter Farmers Walk (AHAP) post load with time.
Train Hard - Train Smart
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Monday was awesome! Glad to see so many of you really working extra hard "picking heavy stuff up off the floor".....great job on the deadlifts! You guys rock, rock, rock!
Remember "Strong is the new Skinny" and Strong is where it's at!
BE STRONG!
Jay and Janice
“If you try to hang on to your life, you will lose it. But if you give up your life for my sake, you will save it.”
-Matthew 16:25
If you could kick the person in the pants responsible for most of your trouble, you wouldn't sit for a month.
-T. Roosevelt
Click on the link (talks) to see the video.
Mikko Salo, the former CrossFit Games Champion talks about doing 1000 burpees. I promise that I won't be programming that for you this week.
HYDRATE!
Everyone - Group warm-up (posted on whiteboard)
WOD
As a group:
Max rep push-ups in 1 minute (CF Style - hand release)
Max time in plank hold position (hold as long as possible)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
SDHP (95/65)
Ball slams (40-50/25-30)
Time stops after a 400 meter Farmers Walk (AHAP) post load with time.
Train Hard - Train Smart
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
Monday was awesome! Glad to see so many of you really working extra hard "picking heavy stuff up off the floor".....great job on the deadlifts! You guys rock, rock, rock!
Remember "Strong is the new Skinny" and Strong is where it's at!
BE STRONG!
Jay and Janice
Sunday, June 26, 2011
Monday June 27, 2011
CrossFit 864 - 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Teacher, which is the most important commandment in the law of Moses?”
Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’ The entire law and all the demands of the prophets are based on these two commandments.”
-Matthew 22:36-40
“The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by Knowledge; selfishness by Love.”
-James Allen
Warm-up - group. Work through deadlift form with group. Don't rush through the warm-up and don't rush into the deadlift. Make sure that you get prepared to move heavy loads by working up through lighter weight.
Deadlift 3-3-3-3-3
-work up to a 3 RM. Go for a PR!
then
21-15-9 reps, for time
■Deadlift 225 lbs
■Handstand push-ups
Train Hard - Train Smart
Coaching the CF864 WOD
If you have any questions about the the proper form for an exercise, the rep scheme, amount of weight, etc no matter what it is please make sure that you ask "Jay or Janice" before the workout starts. It is much easier to help you prior to the workout than after it starts. CrossFit is about coached workouts and that is what we are here for to make sure that you are performing exercises using proper form that is both safe and effective. When we observe form that is unsafe or form that is sloppy or partial reps being performed so you can have a faster time or use more weight by not working through the full range of motion we are going to let you know so that you can correct or adjust accordingly. We say this a lot in the gym "we would rather have one quality rep than 10 sloppy ones completed just to say that you did 10 reps."
FORM and FROM (Full Range of Motion) is what we strive for!
HYDRATE! I told you that you were going to hear this a lot because it is very important. Dehydration is nasty! Don't play around with the heat and lack of the proper amount of fluids in your body. Sweet tea will not do the trick even though we are in the south!
“There are two kinds of egotists: Those who admit it, and the rest of us.”
-Dr. Laurence J. Peter
Reminder - 2011 CrossFit 864 Kid's Camp kicks off Monday.
How have you nutritional habits been lately? Are you eating more junk than quality food? Why would you work so incredibly hard during the WODs and try to refuel with poor food choices? How can we help you?
Marks Daily Apple - The Perfect Primal Omelet
http://www.marksdailyapple.com/the-perfect-primal-omelet/
Ready to kick off another week of crushing WODs with our awesome CF864 Crew!
BE STRONG!
Jay and Janice
“Teacher, which is the most important commandment in the law of Moses?”
Jesus replied, “‘You must love the Lord your God with all your heart, all your soul, and all your mind.’ This is the first and greatest commandment. A second is equally important: ‘Love your neighbor as yourself.’ The entire law and all the demands of the prophets are based on these two commandments.”
-Matthew 22:36-40
“The selfishness must be discovered and understood before it can be removed. It is powerless to remove itself, neither will it pass away of itself. Darkness ceases only when light is introduced; so ignorance can only be dispersed by Knowledge; selfishness by Love.”
-James Allen
Warm-up - group. Work through deadlift form with group. Don't rush through the warm-up and don't rush into the deadlift. Make sure that you get prepared to move heavy loads by working up through lighter weight.
Deadlift 3-3-3-3-3
-work up to a 3 RM. Go for a PR!
then
21-15-9 reps, for time
■Deadlift 225 lbs
■Handstand push-ups
Train Hard - Train Smart
Coaching the CF864 WOD
If you have any questions about the the proper form for an exercise, the rep scheme, amount of weight, etc no matter what it is please make sure that you ask "Jay or Janice" before the workout starts. It is much easier to help you prior to the workout than after it starts. CrossFit is about coached workouts and that is what we are here for to make sure that you are performing exercises using proper form that is both safe and effective. When we observe form that is unsafe or form that is sloppy or partial reps being performed so you can have a faster time or use more weight by not working through the full range of motion we are going to let you know so that you can correct or adjust accordingly. We say this a lot in the gym "we would rather have one quality rep than 10 sloppy ones completed just to say that you did 10 reps."
FORM and FROM (Full Range of Motion) is what we strive for!
HYDRATE! I told you that you were going to hear this a lot because it is very important. Dehydration is nasty! Don't play around with the heat and lack of the proper amount of fluids in your body. Sweet tea will not do the trick even though we are in the south!
“There are two kinds of egotists: Those who admit it, and the rest of us.”
-Dr. Laurence J. Peter
Reminder - 2011 CrossFit 864 Kid's Camp kicks off Monday.
How have you nutritional habits been lately? Are you eating more junk than quality food? Why would you work so incredibly hard during the WODs and try to refuel with poor food choices? How can we help you?
Marks Daily Apple - The Perfect Primal Omelet
http://www.marksdailyapple.com/the-perfect-primal-omelet/
Ready to kick off another week of crushing WODs with our awesome CF864 Crew!
BE STRONG!
Jay and Janice
Friday, June 24, 2011
Saturday June 25, 2011
CrossFit 864 - WOD 0830
“But the Lord is faithful; he will strengthen you and guard you from the evil one.”
-2 Thessalonians 3:3
No one understands that you have given everything. You must give more.
-Antonio Porchia
Have a great weekend!
BE STRONG!
Jay and Janice
“But the Lord is faithful; he will strengthen you and guard you from the evil one.”
-2 Thessalonians 3:3
No one understands that you have given everything. You must give more.
-Antonio Porchia
Have a great weekend!
BE STRONG!
Jay and Janice
Thursday, June 23, 2011
Friday June 24, 2011
CrossFit 864 - 4:15p.m./5:15p.m./6:15p.m.
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31
America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln
Today's WOD
Starting as a group
2 Rounds of:
20 Double unders or 60 single unders
15 Walking lunges
15 Push-ups
15 Air squats (hold bottom of the squat on last rep for 1 minute)
15 Good mornings (with light weight - bar or holding plate)
Hold Samson Stretch - 30 seconds each side
then
"Michael"
3 Rounds for time:
Run 800 meters
50 Back extensions
50 Sit-ups
This is a CrossFit Hero Workout in honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Push yourself extra hard on this one!
Train Hard - Train Smart
We will work with you on an individual basis on subs for the back extensions. If you have not had a lot of time/experience on the GHD then do not attempt to do 3 rounds of 50.
Sit-ups are Abmat sit-ups.
HYDRATE - You are going to hear this a lot because it's very important. Don't play around with the heat and dehydration!
A warrior must only take care that his spirit is never broken.
- Shissai
How can you encourage someone around you today? Share a positive word.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
“But those who trust in the Lord will find new strength. They will soar high on wings like eagles. They will run and not grow weary. They will walk and not faint.”
-Isaiah 40:31
America will never be destroyed from the outside. If we falter and lose our freedoms, it will be because we destroyed ourselves.
-Abraham Lincoln
Today's WOD
Starting as a group
2 Rounds of:
20 Double unders or 60 single unders
15 Walking lunges
15 Push-ups
15 Air squats (hold bottom of the squat on last rep for 1 minute)
15 Good mornings (with light weight - bar or holding plate)
Hold Samson Stretch - 30 seconds each side
then
"Michael"
3 Rounds for time:
Run 800 meters
50 Back extensions
50 Sit-ups
This is a CrossFit Hero Workout in honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Push yourself extra hard on this one!
Train Hard - Train Smart
We will work with you on an individual basis on subs for the back extensions. If you have not had a lot of time/experience on the GHD then do not attempt to do 3 rounds of 50.
Sit-ups are Abmat sit-ups.
HYDRATE - You are going to hear this a lot because it's very important. Don't play around with the heat and dehydration!
A warrior must only take care that his spirit is never broken.
- Shissai
How can you encourage someone around you today? Share a positive word.
Check us out on Facebook
http://www.facebook.com/pages/CrossFit864/120616656262
BE STRONG!
Jay and Janice
Wednesday, June 22, 2011
Thursday June 23, 2011
CrossFit 864 - 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
But you, why do you judge your brother? Or you again, why do you regard your brother with contempt? For we will all stand before the judgment seat of God. For it is written, "AS I LIVE, SAYS THE LORD, EVERY KNEE SHALL BOW TO ME, AND EVERY TONGUE SHALL GIVE PRAISE TO GOD." So then each one of us will give an account of himself to God. Therefore let us not judge one another anymore, but rather determine this--not to put an obstacle or a stumbling block in a brother's way.
-Romans 14:10-13
Tomorrow's battle is won during today's practice.
- Samurai maxim
Check us out on Facebook. We encourage all of you to post your workout times, rounds, etc, each day. Thanks to those of you that keep the Facebook page going!
http://www.facebook.com/pages/CrossFit864/120616656262
Warm-up
HYDRATE! Drink plenty of water during the day. Don't play around with dehydration....I don't care how much you hate to drink water! Sub out one of those cokes or sweet teas during the day for a big bottle of water (hope that you guys really don't drink those but had to throw that in.)
WOD
Overhead Press 5-5-5-5-5
(this is a strict press - knees must stay locked, not a push press)
AMRAP - 12 Minutes
7 Deadlift (155/95)
7 Box jumps (24/20)
7 Burpees (jump onto 20kg. plate)
Abdominal strength - 5 minute grinder with your choice of exercises. The clock will start and you spend 5 continuous 5 minutes working through various exercises. We will have a list for you to work from if needed.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
But you, why do you judge your brother? Or you again, why do you regard your brother with contempt? For we will all stand before the judgment seat of God. For it is written, "AS I LIVE, SAYS THE LORD, EVERY KNEE SHALL BOW TO ME, AND EVERY TONGUE SHALL GIVE PRAISE TO GOD." So then each one of us will give an account of himself to God. Therefore let us not judge one another anymore, but rather determine this--not to put an obstacle or a stumbling block in a brother's way.
-Romans 14:10-13
Tomorrow's battle is won during today's practice.
- Samurai maxim
Check us out on Facebook. We encourage all of you to post your workout times, rounds, etc, each day. Thanks to those of you that keep the Facebook page going!
http://www.facebook.com/pages/CrossFit864/120616656262
Warm-up
HYDRATE! Drink plenty of water during the day. Don't play around with dehydration....I don't care how much you hate to drink water! Sub out one of those cokes or sweet teas during the day for a big bottle of water (hope that you guys really don't drink those but had to throw that in.)
WOD
Overhead Press 5-5-5-5-5
(this is a strict press - knees must stay locked, not a push press)
AMRAP - 12 Minutes
7 Deadlift (155/95)
7 Box jumps (24/20)
7 Burpees (jump onto 20kg. plate)
Abdominal strength - 5 minute grinder with your choice of exercises. The clock will start and you spend 5 continuous 5 minutes working through various exercises. We will have a list for you to work from if needed.
Train Hard - Train Smart
BE STRONG!
Jay and Janice
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