Thursday February 9, 2012

CrossFit864


"Constantly Varied"


Love Your Enemies 
“You have heard that it was said, ‘You shall love your neighbor and hate your enemy.’ But I say to you, Love your enemies and pray for those who persecute you, so that you may be sons of your Father who is in heaven. For he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust.”
-Matthew 5:43-45


“A friend is one who has the same enemies as you have”

-Abraham Lincoln


"You never really know your friends from your enemies until the ice breaks"
-Eskimo Proverb

Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Warm up / Skill Work (Pre WOD) - Everyone must do a "legit warm up" before every workout! Not 30 seconds of swinging your arms in a circle and saying I'm ready to go. Please don't come in and just stand there....get started. Warm up is posted on the whiteboard. Add your weakness into your warm up today (suggestions: toes to bar, knees to elbows, strict pull-up, overhead squat, double under, getting full extension on your overhead press, squat depth, etc.) Please be patient once you have are ready because others might need a little more time to get prepared. This is not CrossFit864 Express!    


Reminder - February dues (by Feb. 3) Thank you!


Strength - Press 5-5-5-5-5


Work up to a 5RM on Strict Overhead Press 


Starting as a group-


Every 30 seconds for 10 Minutes complete:


1 Power Clean
5 Strict Pull-ups (dead hang/no kip)


Penalty = 3 Handstand push-ups each time that you are unable to complete all reps within 30 seconds. All penalties done after after the 10 minutes.


RX'd Load on Cleans - Guys at least 135 / Girls at least 95. Go with as much weight as you can handle for 1.


Pull-ups (guys and girls) If you can't do a strict or unassisted pull-up do jumping pull-ups. No bands on this workout. Bands are OK to learn with (in the beginning) but you should not rely on them. Work on getting those unassisted pull-ups.


FORM, FORM, FORM! 


Is your form great on all exercises? Is your (ROM) great? Is your mobility / flexibility good? If not, how much time are you spending on it? I only see a few folks working on this on a regular basis. 


2012 CrossFit Games Open Workouts will begin on February 22, 2012. We will post the workout each week from February 22 - March 25. Check out the 2012 CrossFit Games site for information.


BE STRONG!
Jay and Janice

Wednesday February 8, 2012

CROSSFIT864

Ready?


Every word of God proves true; he is a shield to those who take refuge in him.
Do not add to his words, lest he rebuke you and you be found a liar.
Two things I ask of you; deny them not to me before I die: Remove far from me falsehood and lying; give me neither poverty nor riches;
-Proverbs 30: 5-8


Money is one of the acid tests of character and a surprising amount of space is given to it in the scriptures…whether a man is rich or poor, observe his reaction to his possessions and you have a revealing index to his character.

- J Oswald Sanders


Today's Warm ups start promptly at: 5:15a.m./9:00a.m.

"Karen"


150 Wall-ball shots - for time


Abdominal Strength: 1 x
Max Plank Hold (as long as you can hold in a good position)
Max Hold on rings (elbows locked out) L-Sit/Hold if you can.
60 Mountain Climbers (straight count - each leg = 1 rep)


Train Hard - Train Smart


"Hump Day" Hope that your week is going well so far. 


BE STRONG!
Jay and Janice

Tuesday February 7, 2012

CROSSFIT864


No, it doesn't get any easier.


“Whoever pursues righteousness and kindness will find life, righteousness, and honor.”
-Proverbs 21:21


The abundant life does not come to those who have had a lot of obstacles removed from their path by others. It develops from within and is rooted in strong mental and moral fiber.
-William Mather Lewis


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Warm-up starts promptly at the times posted above. Please don't just stand around when you arrive - get started on your warm up (Legit Warm-up!) so that we can keep the workouts running on schedule. Thanks!


A. Complete as many reps as possible in 5 minutes:


TGU's (Turkish Get Ups)
Rotate arms after each get up. Select a weight that will challenge you but allow you to work for the entire 5 minutes.


then- Complete 4 rounds AFAP:


Run 400 Meters
5 One Arm Floor Press w/ Kbell or Dbell (5 ea. side) AHAP
10 Ball Slams
15 K2E (Knees to Elbows)


Go Hard and Fast! 


Abdominal Strength: 2 x 
30 Second Hollow Rock Holds / 20 Unanchored Sit-ups


BE STRONG!
Jay and Janice

Monday February 6, 2012

CROSSFIT864

“For the word of the LORD is upright, and all his work is done in faithfulness. He loves righteousness and justice; the earth is full of the steadfast love of the LORD.” 
Psalm 33:4-5


“If we all did the things we are capable of doing, we would literally astound ourselves.” 
-Thomas A. Edison


Today's Schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Remember that our primary focus today is the strength work and the 10 minutes of conditioning is assistance work. Why do we do strength work? To get STRONG(er)! So don't squat the same weight that you have squatted for the last 3 squat cycles. Partner up and push it today!


Strength - Week 1 


Back Squat 5-5-5-5-5 (work up to a 5 RM)


Starting as a group-


In 10 minutes complete as many rounds as possible:


10 Front squats (135/95)
5 C2B Pull-ups


Abdominal Strength-
2 x 1 Minute Plank Hold / 50 straight count flutter kicks


Train Hard - Train Heavy - Train Smart


Post heaviest 5 rep load on back squats and rounds completed on CrossFit864 Facebook


Looking forward to kicking off a great new week at CF864! 


Proud of all of our CF864 crew (along with all of the other athletes) that came out to run the half marathon on Saturday. A BIG Thanks to all of you that volunteered and supported the runners - you guys were great! It was awesome to see the community aspect of CrossFit at it's finest. Thank you!


BE STRONG!
Jay and Janice

Friday February 3, 2012

CROSSFIT864


“But, as it is written, “What no eye has seen, nor ear heard, nor the heart of man imagined, what God has prepared for those who love him”—”
-1 Corinthians 2:9


Nothing that you have not given away will ever be really yours.
-C.S. Lewis


Today's Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.


Reminder - February Dues (by Friday 3 Feb.) Thank you!


It has been an awesome week in the gym! Proud of all your hard work.


"Grace"


30 Clean and Jerks for time


This is a benchmark CF HQ workout with one RX'd weight of 135 pounds. For our workout the RX'd load for the girls is 95 pounds.


Abdominal strength 
50 Hollow Rocks and 50 Unanchored Sit-ups


Train Hard - Train Smart


What can you do today to encourage or motivate someone around you? Sometimes it's just a matter of sharing a positive thought. We are thankful for all of the positive people that show up in the gym each day! 


“Blessed are those who can give without remembering and take without forgetting”
-Elizabeth Bibesco


Check us out at CrossFit864 on Facebook


Thanks!


BE STRONG!
Jay and Janice

Thursday February 2, 2012

CROSSFIT864


"The LORD our God, the LORD is one. You shall love the LORD your God with all your heart and with all your soul and with all your might.” 
-Deuteronomy 6:4-5


Common looking people are the best in the world: that is the reason the Lord makes so many of them.
-Abraham Lincoln


Today's Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.


Reminder - February Dues (by Friday February 3) Thank you!


Warm-up starts promptly at the times above. 


Check out Gunny's new t-shirts at the gym.


Warm-up/Mobility will start on the clock today for everyone doing the workout.


Complete 6 Rounds AFAP:
3 Deadlifts
6 One Arm Press (strict) with Kbell or Dbell
9 T2B


1 x Run 1 Mile as fast as possible


Time ends when you finish run.


RX'd Load =
Deadlift 65-75% of 1RM
Press - As heavy as you can handle for 6 strict reps
T2B - Toes must touch bar on every rep


Post time/load on CrossFit864 Facebook and check out the MobilityWOD video while you are there. 

Train Hard - Train Heavy - Train Smart


Come out and support all of the runners on Saturday morning! We heard a lot of comments last year about the awesome support and motivation from the CF864 Community. This is what we do....motivate each other! 


BE STRONG!
Jay and Janice

Wednesday February 1, 2012

CROSSFIT864


“For you, O Lord, are good and forgiving, abounding in steadfast love to all who call upon you.”
-Psalm 86:5


And you know, when you've experienced grace and you feel like you've been forgiven, you're a lot more forgiving of other people. You're a lot more gracious to others

-Rick Warren


Today's Schedule: 5:15a.m./9:00a.m.


Warm-up posted on whiteboard


Reminder - February dues by Friday, February 3rd. Thanks in advance!


EMOM - 15 Minutes:


8 Weighted Step Ups (onto box) 4 each leg (alternate each rep right/left) 
Load = Bar with 95/65


With the remaining time in minute complete as many "Burpees" as possible


Score = Total number of "Burpees" completed in 15 minutes.

Train Hard - Train Smart


BE STRONG!
Jay and Janice