Wednesday July 24, 2013

CF864 Strength and Conditioning


I have seen that fools may be successful for the moment, but then comes sudden disaster.
-Job 5:3

“The greatest lesson in life is to know that even fools are right sometimes.” 
-Winston Churchill

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

Skill Work - Clean form/technique 
How were your front squats on Tuesday? Do they still hurt your wrist in the rack position? Are you incorporating skill work (rack position) into your warm up or have you been working on wrist mobility?
  
a.) Warm-up (spend at least 15 minutes before the buy in)

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you! 

c.) WOD - 5 RFT:
One Arm KB Swing - 10 each side
Sledge Hammer Strikes - 10 each side
Back Extensions - 15
30 Second Plank Hold

d.) Cash Out

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

Check out the new CrossFit864 tees and socks at the gym and grab a pack of The New Primal Beef Jerky.(grass fed)...makes a great Paleo snack!

“A true genius admits that he/she knows nothing.”
 -Albert Einstein

Have a great Wednesday!

BE STRONG!
Jay and Janice

Tuesday July 23, 2013

CF864 Strength and Conditioning


Then he asked them, “But who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.”
-Matthew 16:15-16

“Look for the good in every person and every situation. You'll almost always find it.” 
-Brian Tracy

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

Skill Work - Clean form/technique 

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

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

If you arrive after the Buy In starts please wait until the next scheduled WOD starts. Thank you! 

c.) WOD 

20 Front Squats (65% of your body weight)
50 Burpees
20 Front Squats (65% of your body weight)

d.) Cash Out

Form - Remember that a squat above parallel is NOT a squat! Don't stop your squat before you reach proper depth. If you are not sure about your depth then squat to a med ball at least during your warm up.

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

Check out the new CrossFit864 tees and socks at the gym and grab a pack of The New Primal Beef Jerky.(grass fed) ...makes a great Paleo snack!

Humility is not thinking less of yourself, it's thinking of yourself less. 
-C.S. Lewis

BE STRONG!
Jay and Janice

Monday July 22, 2013

CF864 Strength and Conditioning

Yes, each of us will give a personal account to God.

-Romans 14:12

“God's definition of what matters is pretty straightforward. He measures our lives by how we love.”
-Francis Chan

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

Constantly Varied

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

b.) Buy In 

c.) WOD - AMRAP 15 Minutes:

3 L-Pull ups
5 Ball Slams
7 Box Jumps

d.) Cash Out

“What you do with your resources in this life is your autobiography.” 
-Randy Alcorn

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

Check out the new CrossFit864 socks and shirts at the gym and grab a pack of The New Primal (grass fed) Beef Jerky. 

Happiness - consists in giving, and in serving others.

-Henry Drummond

BE STRONG!
Jay and Janice

Saturday July 20, 2013

CF864 Strength and Conditioning

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.
-Isaiah 41:10

“Success teaches us nothing; only failure teaches.” 
-Hyman G. Rickover

Saturday WOD - 10:00a.m.

"R-21"

BE STRONG!
Jay and Janice

Friday July 19, 2013

CF864 Strength and Conditioning

Constantly Varied


I will praise you with an upright heart, when I learn your righteous rules.
-Psalm 119:7

“For every minute you are angry you lose sixty seconds of happiness.” 
-Ralph Waldo Emerson

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

Please be on time for the WOD that you are getting in.

Happiness - consists in giving, and in serving others.
-Henry Drummond

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

b.) Buy In 

c.) WOD - AFAP: Rx'd=

30 Back Squats (225/155)
30 Shoulder to Overhead (155/105)

Using the same bar for both lifts.


d.) Cash Out

The "Air Squats" in Thursday's WOD were a good warm-up for today.

A Squat above parallel is NOT a Squat!

If Squats were easy they wouldn't be the king of all movements and everyone in the "globo gym" would be doing them. 

If it be a sin to covet honor, I am the most offending soul.
-William Shakespeare

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

CF864 Kids Camp - Get signed up
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym if you plan on being there.

Check out the new CrossFit864 socks and shirts at the gym and grab a pack of The New Primal (grass fed) Beef Jerky. 

Have a great Friday!
Share an encouraging word with someone today.

BE STRONG!
Jay and Janice

Thursday July 18, 2013

CF864 Strength and Conditioning


The Righteous Shall Live by Faith  
For I am not ashamed of the gospel, for it is the power of God for salvation to everyone who believes, to the Jew first and also to the Greek.
-Romans 1:16

“An attitude of positive expectation is the mark of the superior personality.” 
-Brian Tracy

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

Skill Work - Clean form/technique 
a.) Warm-up (spend at least 15 minutes before the buy in)
Please be on time! Thank you.

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

c.) Strength  - Deadlift / Work up to 1RM

d.) Conditioning: 50-40-30-20-10 Reps of:

Air Squats
Double Unders (scale - x 3 singles)

e.) Cash Out - Finish Strong

Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
 
CF864 Kids Camp - Finishes today. Great group of CF864 Kids!
July 15-18

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
Sign up on whiteboard at gym. Send us a message on email or CrossFit864 if you are not at CF864.

I wonder if people who asked for God to intervene in our world, really know what they are asking. Will they want to be there when God really does intervene?
-C.S. Lewis

BE STRONG!
Jay and Janice

Wednesday July 17, 2013

CF864 Strength and Conditioning

I waited patiently for the LORD; he turned to me and heard my cry. He lifted me out of the slimy pit, out of the mud and mire; he set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the LORD. Blessed is the man who makes the LORD his trust, who does not look to the proud, to those who turn aside to false gods. Many, O LORD my God, are the wonders you have done. The things you planned for us no one can recount to you; were I to speak and tell of them, they would be too many to declare.-Psalm 40:1-5

Forget yourself and live for others, for It is more blessed to give than to receive.
-A.B. Simpson

Skill Work - Include this in your warm-up, Spend 10-15 minutes before the buy in. Saw a BIG need for skill work on Power Cleans after Tuesday's WOD. A couple of things that you never want to do on your cleans: Bent elbows at the bottom of the movement (as if you are preparing to yank the bar off the floor. Never (Never) position your hands on the inside of your legs/feet (Sumo stance) this is not the hand position for a clean. Don't try to hold the bar out in front of your chest - bring the bar to the rack position and keep those elbows in front of the bar. Don't wait until the next time "cleans" show up in a WOD and realize that you are not any better at them because you haven't worked on the technique and be very careful not to imitate the person next to you because their form might be worse than yours. 

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

a.) Warm-up / Skill Work (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: 5 RFT

10 Sledge Hammer Strikes (each side)
10 Wall Balls (10'/8')
10 Ball Slams
Bear Crawl - length of gym x 1 (stay low)30 Second Plank Hold

d.) Cash Out

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

"R-21" CrossFit864's Hero WOD - Saturday July 20 starting at 10:00
If you plan on showing up you need to get signed up on whiteboard in the gym. 

CF864 Kids Camp -Strong group of CF864 Kids this week!
July 15-18

Have a great Wednesday. Only 2 more days...Hang on!

BE STRONG!
Jay and Janice