Wednesday, August 10, 2011
Thursday August 11, 2011
CrossFit 864
God is our refuge and strength, a very present help in trouble.”
-Psalm 46:1
"The man who goes farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore."
-Dale Carnegie
Warm-up
Buy in = 5 burpee penalty for each minute that you are late. Hit the floor and knock em' out!
Today's WOD
Complete as many rounds as possible in 20 minutes of:
"Cindy"
5 Pull-ups
10 Push-ups
15 Squats
Rx'd = Full Range of Motion on ALL reps.
Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up - if you don't fully extend (for any reason) you are doing a scaled version of this workout.
Push-ups / lift hands off the deck at the bottom of the push-up
Squats / Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped - keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don't complete the squat to at least parallel then list your time under the scaled list. No exceptions. This keeps it fair for everyone.
Train Hard - Train Smart
Hit it hard today and get a PR! What's your previous best Cindy?
Post your rounds on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Tuesday, August 9, 2011
Wednesday August 10, 2011
CrossFit 864
Today's schedule - 5:15a.m./9:00a.m.
“Are not five sparrows sold for two pennies? And not one of them is forgotten before God. Why, even the hairs of your head are all numbered. Fear not; you are of more value than many sparrows.”
-Luke 12:6-7
The taxpayer - that's someone who works for the federal government but doesn't have to take the civil service examination.
-Ronald Reagan
HYDRATE!
Warm-up starts promptly at scheduled times listed above.
Buy in = 5 Burpee penalty for each minute that you are late.
Today's WOD
3 Rounds for time:
100 Meter Farmers Walk (AHAP)
30 Second hold at the top of the rings (lockout)
20 Back extensions (GHD)
20 Lateral hops over PVC (each side counts as 1 rep)
Bear crawl (1 length of gym)
Train Hard - Train Smart
Great job to all of you that showed up for Tuesdays WOD! It was hot, there was a lot of running along with a lot of deadlifts and push-ups but that didn't keep most of you away. Extra proud of those that hate to run but came on and pushed through it. Doing the things that you hate to do in tough conditions creates mental toughness one workout at a time. This is what CrossFit is all about! If it were easy everyone would be doing it...thats why you are part of such a small core group of hard working dedicated athletes!
"Each day is a special gift from God, and while life may not always be fair, you must never allow the pains, hurdles, and handicaps of the moment to poison your attitude and plans for yourself and your future. You can never win when you wear the ugly cloak of self-pity, and the sour sound of whining will certainly frighten away any opportunity for success. Never again. There is a better way."
-Og Mandino
BE STRONG!
Jay and Janice
Monday, August 8, 2011
Tuesday August 9, 2011
CrossFit 864 - "No Whining Zone"
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“For the LORD takes pleasure in his people; he adorns the humble with salvation.
-Psalm 149:4
It doesn't matter how many say it cannot be done or how many people have tried it before; it's important to realize that whatever you're doing, it's your first attempt at it.
-Wally Amos
Warm-up starts promptly at scheduled time above.
5 Burpee Penalty for each minute that you are late.
Option - wait until the next warm-up/workout starts.
WOD - For time 3, 2, 1 Go!
Run 1200 Meters
50 Push-ups
25 Deadlifts
Run 800
40 Push-ups
20 Deadlifts
Run 400 Meters
30 Push-ups
15 Deadlifts
Run 200 Meters
Rx'd
Push-ups are CF style hand release on each rep
Deadlift load = 185/125 pounds
FORM/FROM - Proper Form/Full Range of Motion. Make every rep count!
HYDRATE!
Question of the day:
What can you do for someone other than yourself today and not expect any credit or special attention for it?
Post your time/load on CrossFit 864 Facebook
How much time are you spending working on mobility and flexibility?
BE STRONG!
Jay and Janice
Sunday, August 7, 2011
Monday August 8, 2011
CrossFit 864 - "No Whining Zone"
Today's schedule: 9:00a.m./4:15a.m./5:15p.m. /6:15p.m
"There are three things that strut proudly, really four that walk as if they were important: a lion, the proudest animal, which is strong and runs from nothing, a rooster, a male goat, and a king when his army is around him. "If you have been foolish and proud, or if you have planned evil, shut your mouth. Just as stirring milk makes butter, and twisting noses makes them bleed, so stirring up anger causes trouble."
-Proverbs 30:29-33
The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey
Drink plenty of water today
Warm-up as a group. Starts promptly at the scheduled time. If you show up late please wait until the next workout starts. Thanks!
Today's WOD
"2011 CrossFit Games Chipper"
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
Women's Rx'd (from CF Games site)
14 pound ball to 9' target
95 pound power cleans
55 pound Sumo deadlift high-pull
Handstand push-ups, If you are unable to flip up against the wall and do them without assistance you will do a scaled version with CrossFit style push-ups. You can elevate your feet on a box if you would like to increase the level of intensity. You will not be able to have anyone hold you up on the wall and you must have your back facing the wall if doing Rx'd.
Train Hard - Train Smart
Post WOD - Hydrate.Stretch.Refuel
The heat might slow you down a little but don't let it stop you! If the August heat stops you will the cold December days do the same? Set the pace according to your fitness level.
"Mental toughness is not letting anyone break you."
-Jimi Mitchell
Today's schedule: 9:00a.m./4:15a.m./5:15p.m. /6:15p.m
"There are three things that strut proudly, really four that walk as if they were important: a lion, the proudest animal, which is strong and runs from nothing, a rooster, a male goat, and a king when his army is around him. "If you have been foolish and proud, or if you have planned evil, shut your mouth. Just as stirring milk makes butter, and twisting noses makes them bleed, so stirring up anger causes trouble."
-Proverbs 30:29-33
The tendency to whining and complaining may be taken as the surest sign symptom of little souls and inferior intellects.
-Lord Jeffrey
Drink plenty of water today
Warm-up as a group. Starts promptly at the scheduled time. If you show up late please wait until the next workout starts. Thanks!
Today's WOD
"2011 CrossFit Games Chipper"
For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds
Women's Rx'd (from CF Games site)
14 pound ball to 9' target
95 pound power cleans
55 pound Sumo deadlift high-pull
Handstand push-ups, If you are unable to flip up against the wall and do them without assistance you will do a scaled version with CrossFit style push-ups. You can elevate your feet on a box if you would like to increase the level of intensity. You will not be able to have anyone hold you up on the wall and you must have your back facing the wall if doing Rx'd.
Train Hard - Train Smart
Post WOD - Hydrate.Stretch.Refuel
The heat might slow you down a little but don't let it stop you! If the August heat stops you will the cold December days do the same? Set the pace according to your fitness level.
"Mental toughness is not letting anyone break you."
-Jimi Mitchell
Post your time on CrossFit 864 Facebook
Hope that all of you had a great weekend and are ready to get the week started CrossFit style. Go hard today! Toughen up and embrace the challenge!
Soft living = Soft people
BE STRONG!
Jay and Janice
Friday, August 5, 2011
Saturday August 6, 2011
CrossFit 864 - Saturday WOD at 0830
We had a great time Friday! Lot of hard work during the team WOD and great food and fellowship with fellow CrossFitters after!
“The unfolding of your words gives light; it gives understanding to the simple.”
-Psalm 119:130
Life is hard; it's harder if you're stupid.
-John Wayne
Young people are threatened... by the evil use of advertising techniques that stimulate the natural inclination to avoid hard work by promising the immediate satisfaction of every desire.
-Pope John Paul II
Check out CrossFit 864 on Facebook
BE STRONG!
Jay and Janice
We had a great time Friday! Lot of hard work during the team WOD and great food and fellowship with fellow CrossFitters after!
“The unfolding of your words gives light; it gives understanding to the simple.”
-Psalm 119:130
Life is hard; it's harder if you're stupid.
-John Wayne
Young people are threatened... by the evil use of advertising techniques that stimulate the natural inclination to avoid hard work by promising the immediate satisfaction of every desire.
-Pope John Paul II
Check out CrossFit 864 on Facebook
BE STRONG!
Jay and Janice
Thursday, August 4, 2011
Friday August 5, 2011
CF 864 - 6:00p.m. Team WOD (only workout on Friday) We have those of you that are planning on participating in the team workout signed up on the board at the gym.
7:00p.m. - Eat
Bring your favorite Paleo recipe along with a drink. We will provide the BBQ. Looking forward to some of the dishes that you signed up to bring!
“This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and tell you great and unsearchable things you do not know.’”
-Jeremiah 33:2-3
"It is not the will to win that matters-everyone has that. It is the will to prepare to win that matters."
-Coach Paul 'Bear' Bryant
"Winners don't whine."
–Vince Lombardi
Great end to another strength cycle! Lot of strong lifts and a lot of PR's! Are you pushing to get to the next level each time we reach the one rep workouts?
BE STRONG!
Jay and Janice
7:00p.m. - Eat
Bring your favorite Paleo recipe along with a drink. We will provide the BBQ. Looking forward to some of the dishes that you signed up to bring!
“This is what the LORD says, he who made the earth, the LORD who formed it and established it—the LORD is his name: ‘Call to me and I will answer you and tell you great and unsearchable things you do not know.’”
-Jeremiah 33:2-3
"It is not the will to win that matters-everyone has that. It is the will to prepare to win that matters."
-Coach Paul 'Bear' Bryant
"Winners don't whine."
–Vince Lombardi
Great end to another strength cycle! Lot of strong lifts and a lot of PR's! Are you pushing to get to the next level each time we reach the one rep workouts?
BE STRONG!
Jay and Janice
Wednesday, August 3, 2011
Thursday August 4, 2011
CrossFit 864
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“But the LORD said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things people look at. People look at the outward appearance, but the LORD looks at the heart.”
-1 Samuel 16:7
"Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting."
-Randy Pausch
Reminder - August gym dues (by August2) Thank you!
Warm up
Today's WOD
Floor press 1-1-1-1-1
Proper Form - legs fully extended and butt stays in contact with the floor at ALL times during the lift. This is a test of upper body strength so raising your hips off the floor gives you leverage to move the weight up but we are not testing hip strength. You are not performing a true test of your one rep max if you do not use good form. Don't load the bar with more weight than you can press without getting sloppy. Good form equals a true test of upper body strength and anything else is a discounted scaled version.
Go for a 1RM PR Today!
Complete ten rounds for time:
5 Push-ups (CF style)
10 Supine ring rows (legs fully extended)
5 Broad jumps (6 feet / 4 feet)
Train Hard - Train Smart
BE STRONG!
Jay and Janice
Today's schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“But the LORD said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things people look at. People look at the outward appearance, but the LORD looks at the heart.”
-1 Samuel 16:7
"Find the best in everybody. Wait long enough, and people will surprise and impress you. It might even take years, but people will show you their good side. Just keep waiting."
-Randy Pausch
Reminder - August gym dues (by August2) Thank you!
Warm up
Today's WOD
Floor press 1-1-1-1-1
Proper Form - legs fully extended and butt stays in contact with the floor at ALL times during the lift. This is a test of upper body strength so raising your hips off the floor gives you leverage to move the weight up but we are not testing hip strength. You are not performing a true test of your one rep max if you do not use good form. Don't load the bar with more weight than you can press without getting sloppy. Good form equals a true test of upper body strength and anything else is a discounted scaled version.
Go for a 1RM PR Today!
Complete ten rounds for time:
5 Push-ups (CF style)
10 Supine ring rows (legs fully extended)
5 Broad jumps (6 feet / 4 feet)
Train Hard - Train Smart
BE STRONG!
Jay and Janice
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