Tuesday April 23, 2013

CF864 Strength and Conditioning

Will man rob God? Yet you are robbing me. But you say, ‘How have we robbed you?’ In your tithes and contributions.
-Malachi 3:8

Successful people are always looking for opportunities to help others.  Unsuccessful people are always asking "What's in it for me?"  
-Brian Tracy

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don't show up at the times above - allow time for the warm-up.

b.) Buy In (starts at the time above)

c.) WOD - For time:

Run 1 Mile
20 GHD Sit-ups
Run 800 Meters 
40 T2B
Run 400 Meters 
60 Sit-ups 

Dedication = Results

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
Saturday May 4, 2013 
* If you plan on competing in the CF864 Pump and Run we need your entry form by Wednesday April 24th. 

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

For where your treasure is, there your heart will be also.
-Matthew 6:21

BE STRONG!
Jay and Janice

Monday April 22, 2013

CF864 Strength and Conditioning

I have fought the good fight, I have finished the race, I have kept the faith.
-2 Timothy 4:7

Worry does not empty tomorrow of its sorrow; it empties today of its strength. 
-Corrie Ten Boom

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD - "Marathon Monday"

5 Rounds of:
4 Squat Clean and Jerks (185,125)
15 Chest to Bar Pull-ups
13 Burpee Lateral Jumps
After 5 rounds are complete:
800m Sprint

Your time is your total time for all 5 rounds plus the 800m sprint.

See link on CrossFit864 Facebook with more info about this WOD

d.) Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

No one can pray and worry at the same time.
-Max Lucado


BE STRONG!
Jay and Janice

Friday April 19, 2013

CF864 Strength and Conditioning

If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.
-Romans 10:9-10

“Remember as you go about your day that you may be the only Jesus some of your friends, neighbors, and family will ever see.” 
-Wanda E. Brunstetter

Today's WOD's - Start Promptly at: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD  

Rx'd =

EMOM - 8 Minutes

5 C2B Pull-ups (Chest touches bar/Chin must be over bar)

7 Box Jumps (24/20) Hips open on top of box

Rest 1 Minute

EMOM - 8 Minutes

5 T2B

7 Clapping Push-ups

d.) Cash Out / Skill Work

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

Dedication = Results

70% Kitchen / 30% Gym

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Check us out at CrossFit864 on Facebook

CrossFit Stuff
RockTape (this is good stuff and stays on for days), Original Nutritionals Functional Omega 3 Fish Oil, Zensah Compression Leg Sleeves, About Time Whey Protein (only 4 ingredients) all available at CF864 today.

Have a great Friday! 

BE STRONG!

Jay and Janice

Thursday April 18, 2013

CF864 Strength and Conditioning

The Wisdom of God  
The message of the cross is foolish to those who are headed for destruction! But we who are being saved know it is the very power of God.
1 Corinthians 1:18

“We should be astonished at the goodness of God, stunned that He should bother to call us by name, our mouths wide open at His love, bewildered that at this very moment we are standing on holy ground.”
-Brennan Manning

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the times above)

c.) Strength - Press (1 RM) Set a new PR 

d.) Conditioning 10-1 Reps of:
Deadlift (135/95)
Ball Slams

10 DL's 
1 Ball Slam
9 DL's 
2 Ball Slams
8 DL's
3 Ball Slams
Continue until you reach 1 DL and 10 Ball Slams

e.) Cash Out (add in mobility and skill work)

Skill Work:
Handstand Push-ups / Holds
Double-unders
Strict Pull-ups
Rack Position 
Wall Squats (some of you need a lot of work staying on your heels)
Work on your weakness

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

CrossFit Stuff 
RockTape (this is good stuff and stays on for days), Original Nutritionals Functional Omega 3 Fish Oil, Zensah Compression Leg Sleeves, About Time Whey Protein (only 4 ingredients) all available at CF864 today. 

If you’re running a 26-mile marathon, remember that every mile is run one step at a time. If you are writing a book, do it one page at a time. If you’re trying to master a new language, try it one word at a time. There are 365 days in the average year. Divide any project by 365 and you’ll find that no job is all that intimidating.
-Charles Swindoll

Check us out at CrossFit864 on Facebook

Hope that your week has been a good one so far!

BE STRONG!
Jay and Janice

Wednesday April 17, 2013

CF864 Strength and Conditioning

Jesus said to him, “I am the way, and the truth, and the life. No one comes to the Father except through me.
-John 14:6

Dependence upon God makes heroes of ordinary people like you and me! 
-Bruce Wilkinson

Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) WOD - 21-15-9 
KBS (24KG./16KG.)
Floor Wipers (Left and Right = 1)
Lateral Hop Burpee (each side = 1)
d.) Cash Out

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.


Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

CrossFit Games 2013 Open WODs

13.1

40 Burpees

30 Snatches (75# for men/45# for women)

30 Burpees

30 Snatches (135# for men/ 75# for women)

20 Burpees

30 Snatches (165# for men/ 100# for women)

10 Burpees

30 Snatches (210#for men/ 120#for women)

13.2

AMRAP in 10 minutes of:
Shoulder to overhead, 5 reps (115# for men/75# for women)
115 pound Deadlift, 10 reps (115# for men/75# for women)
15 Box jumps, 20/24″ box

13.3

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20# to 10′ target for men/ 14# to 9′ target)
90 Double-unders
30 Muscle-ups

13.4

3 Clean and Jerk (135# men/95# women)

3 Toes-2-Bar

6 CandJ

6 T2B….

13.5

4 minute AMRAP of:
15 Thrusters (100# / 65#)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

“Trees that are slow to grow bear the best fruit.”
-Molière

BE STRONG!
Jay and Janice

Tuesday April 16, 2013

CF864 Strength and Conditioning

Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do. Give to everyone what you owe them: Pay your taxes and government fees to those who collect them, and give respect and honor to those who are in authority.
-Romans 13:6-7

Maturity doesn't come with age; it comes with acceptance of responsibility. 
-Ed Cole

Today's WOD's - Start Promptly at: 
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) CrossFit HQ Hero WOD - "Jorge"

For time:

30 GHD Sit-ups
155 pound Squat Clean, 15 reps

24 GHD Sit-ups
155 pound Squat Clean, 12 reps

18 GHD Sit-ups
155 pound Squat Clean, 9 reps

12 GHD Sit-ups
155 pound Squat Clean, 6 reps

6 GHD Sit-ups
155 pound Squat Clean, 3 reps

See video on CrossFit864 Facebook


d.) Cash Out

About "Jorge"

U.S. Coast Guard Chief Petty Officer Fernando Jorge, 39, of Cypress, California, an Aviation Survival Technician Chief, died on February 28, 2012, when his unit's helicopter crashed into Mobile Bay in the Gulf of Mexico during a training mission. He is survived by his sister Gina.

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

“Heroes may not be braver than anyone else. They're just braver 5 minutes longer.” 
-Ronald Reagan

BE STRONG!
Jay and Janice

Monday April 15, 2013

CF864 Strength and Conditioning

 Let me now remind you, dear brothers and sisters, of the Good News I preached to you before. You welcomed it then, and you still stand firm in it. I passed on to you what was most important and what had also been passed on to me. Christ died for our sins, just as the Scriptures said. He was buried, and he was raised from the dead on the third day, just as the Scriptures said. 
-1 Corinthians 15:1, 3-4

“The point of your life is to point to Him. Whatever you are doing, God wants to be glorified, because this whole thing is His.” 
-Francis Chan

Today's WOD's - Start Promptly at: 
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up (spend at least 15 minutes before the buy in)

b.) Buy In (starts at the time above)

c.) Strength - Back Squat (work up to 1 RM) Set a new PR!

d.) Conditioning - AMRAP 15

10 Step Weighted Walking Lunge (w/ Kbell)
5 Strict Bar Dips (No bands/No assistance)
10 OHS (45/25 Plate) 

Lunge = each step is one rep. Kbell through legs / knee touches floor.
Dips = if unable to complete dips - do push ups until you build the strength to complete a dip without assistance (bands)
OHS = work on depth/below parallel and staying on heels. Plate locked out.

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel

CrossFit864 Pump and Run - Bench Press / 5K Competition
May 4, 2013 - Get signed up today.

Super D Performance Tour 
Saturday May 4, 2013 / 10:30a.m. - 2:30p.m.
Deadlift and Squat Clinic / Mobility / Rehab
$55.00 - CF864 Members
$65.00 - Non members
$25.00 Deposit
Limited spaces available - Get signed up early. It will fill up.

Have a great day!

BE STRONG!
Jay and Janice