Tuesday November 19, 2013

CF864 Strength and Conditioning

But God shows his love for us in that while we were still sinners, Christ died for us.
-Romans 5:8

“Hopeless situations are never hopeless to God.” 
-Chip Ingram


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

Constantly Varied - Always Prepared for the unexpected

a.) Warm-up - Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD - Power Clean - 1 RM (work up to your 1 rep max)

GOOD FORM on the cleans! Have you been working cleans into your skill work?

Then - For time, starting as a group:

“Salty Dog”
10 rounds for time of:
15 Deadlifts (135/95)
15 Push ups (CF Hand release)

No bounce on the deadlift, full extension of the hips at the top. Do not drop the bar from the lockout. No sagging or bridging on the push-ups, stay strong and tight. 

Goal = All unbroken reps on each round.

d.) Cash Out - Finish Strong!

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

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar. 
-D.E. Bradford

Carbs do two things - they taste good and they make you fat.

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Have a great day! Look forward to seeing you somewhere between 5:15a.m. and 6:15p.m. today.

be strong!

Jay and Janice

Monday November 18, 2013

CF864 Strength and Conditioning

 Your word is a lamp to guide my feet and a light for my path.
-Psalm 119:105

“To walk out of His will is to walk into nowhere.” 
-C.S. Lewis

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

New 3 week strength cycle starts today with Press on Monday's and Back Squat on Thursday's. Week 1 (5 rep max), Week 2 (3 rep max), Week 3 (test = 1 rep max)

Skill Work - Hip and Hamstring Mobility / Squat Stretch 
Work on those weaknesses because they WILL show up in the WOD's soon. Don't wait until then to remember that you suck at it! That's what skill work is all about....becoming a better CrossFitter. Be awesome today!

a.) Warm-up 

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

c.) Strength  - Press 5 RM 

5 RM (rep max) Strict press = 5 consecutive reps without racking the bar


NFT - 2 X 15 One arm Kbell press (starting from KB rack position - NOT resting on top of the shoulder)  15 each arm.

d.) Conditioning EMOM -12

Even - 10 OHS (45/25) / 5 No push-up burpees

Odd - 5 L-Pull ups / 10 AbMat Sit ups

Rx'd Movement Standards: 

OHS (Overhead Squat) with plate locked out overhead. Arms fully extended. Must hit parallel or below. Stay on heels - never get on your toes during the squat. Load = 45/25 plate

L-Pull ups = palms forward, arms fully extended, legs fully extended
If unable to do L-pull ups scale to the style pull up that you are able to do at your strength/fitness level. Find a weakness - add it into your skill work until it is a strength.

e.) Cash Out - Finish Strong!

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

How was your nutrition over the weekend? Which one was stronger?
-willpower 
-taste buds

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Grab a training partner and get started today. We will post a training schedule each week until race day.

CrossFit 864 Marathon Training Schedule for November 18-24. 

This is week two of half marathon training.

Week 2

3 days of training this week (plus CF864 WOD)

In the following order with a day of rest (from run training) in between.

Run 1. 20 Minute Tempo Run - run for 20 at 90% intensity (very hard) - This is not a set distance.

Run 2. 8 x 200 meter sprint - with a full 3 minute rest between runs. Run these all out, as hard as you can.

Run 3. Run 5 miles - moderate pace, not race pace. 

O Lord, help me not to despise or oppose what I do not understand.
-William Penn

Hope that your weekend was a great one! Let's get this week kicked off strong! What can we do to help you get closer to your goal this week?

be strong!
Jay and Janice

Friday November 15, 2013

CF864 Strength and Conditioning

For I have given you an example, that you also should do just as I have done to you.
-John 13:15

“It is in the character of very few men to honor without envy a friend who has prospered.” 
-Aeschylus

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

a.)  Warm-up / Mobility work

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

c.) WOD: AMRAP -20

4 Strict Handstand Push-ups (Rx=head to Abmat)
6 Strict T2B 
8 Step Walking Lunge 

Rx Movement Standards 

a.) Handstand push-ups - Completely against wall. Head must touch Abmat on each rep with full extension of elbows (locked out.) Anything less is considered a scaled movement.

b.) Strict T2B - palms forward - arms fully extended - no kip. Toes must touch bar on each rep.

c.) Walking Lunge - trailing leg touches the ground. Chest up. Hands can't prop/push off of legs. 8 total steps (alternate - 4 each leg)

FORM! Full ROM (range of motion)

Skill Work - Work your weakness

d.) Cash Out - Finish Strong!

What is your go to post training recovery fuel after an intense CrossFit workout? Do you know the importance of providing your body with fuel to recover? 

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

Jealousy’s a weak emotion and there is no place for it in life. What causes you to dislike certain people? What causes you to always criticize their accomplishments? Jealousy? It's an ugly emotion.

Check us out at CrossFit864 on Facebook

Have a great Friday!

be strong!
Jay and Janice

Thursday November 14, 2013

CF864 Strength and Conditioning

A glad heart makes a happy face; a broken heart crushes the spirit.
-Proverbs 15:13


“I love those who can smile in trouble."
-Leonardo da Vinci

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

Skill work - Shoulder mobility / Ankle mobility

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

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

c.) WOD 4 Rounds - NFT:

Back Squat - Max Reps
10 Burpee Box Jumps (24/20)

Rx'd Load on squats = your body weight on bar. Rep count stops when you rack the bar. You can can rest while holding the bar on your back.
Rx Form - Below parallel (every rep) and full hip extension at the top (stand completely up) with hips open. Any form that does not meet movement standards is considered scaled. Remember that form is just as important as the load if you are doing Rx. There is no time component in this workout. 

Total squat reps for all 4 rounds = your score

Rest/recover as needed between rounds. 

d.) Cash Out


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

A strong CrossFitter is a better CrossFitter. Push yourself on strength training days and always log your progress in your training journal. 

Grab a cold "Kill Cliff" and a Whey Protein for Post WOD recovery.

If you use the phrase, "Get back into it" you never were into it in the first place.

-Jim Wendler

Do you spend more time being thankful for the things that you have or complaining about the things that you don't have?

Don't forget to "Be Awesome" today! 

Check us out at CrossFit864 on Facebook

be strong!
Jay and Janice

Wednesday November 13, 2013

CF864 Strength and Conditioning

So we have not stopped praying for you since we first heard about you. We ask God to give you complete knowledge of his will and to give you spiritual wisdom and understanding.
-Colossians 1:9

If God shuts a door, stop banging on it! Trust that whatever is behind it is not meant for you.

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

a.) Warm-up / Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD - 5 RFT:

10 Supine Ring Rows
10 Ball Slams
10 GHD Sit-ups / Scale - AbMat Sit-ups

d.) Cash Out - Finish Strong!

FORM - Your form is just as important as the load used. Just because you use the prescribed weight does not mean that you are Rx'd. 

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

Grab a cold "Kill Cliff" and a Whey Protein for Post WOD recovery.


“The instrument through which you see God is your whole self. And if a man's self is not kept clean and bright, his glimpse of God will be blurred” 
-C.S. Lewis

be strong!
Jay and Janice

Tuesday November 12, 2013

CF864 Strength and Conditioning

Do not love this world nor the things it offers you, for when you love the world, you do not have the love of the Father in you. For the world offers only a craving for physical pleasure, a craving for everything we see, and pride in our achievements and possessions. These are not from the Father, but are from this world.
-1 John 2:15-16

Avoid popularity; it has many snares, and no real benefit.
-William Penn

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

Constantly Varied - Always Prepared for the unexpected

a.) Warm-up - Mobility work / Skill Work 

b.) Buy In (starts at the time above)

c.) WOD - Power Clean - 3 RM (work up to 3 rep max)

GOOD FORM on the cleans! Have you been working cleans into your skill work?

Then - For time, starting as a group:

21 Air Squats - 42 DU's
15 Air Squats - 30 DU's
9 Air Squats - 18 DU's

Rx Squats = Below parallel (every rep) Chest up (don't lean forward)
DU's scaled = x 3 singles. Let's get all of those new Rx Ropes broken in.

d.) Cash Out - Finish Strong!

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

Don't neglect the importance of mobility work and skill work each day. 

“Courage is contagious. When a brave man takes a stand, the spines of others are often stiffened.” 
-Billy Graham

Check the CrossFit864 Facebook page for updates and instructional videos. Feel free to post your times, etc.

CrossFit Half Marathon - February 1, 2014
Pick up your flyer at the gym and get signed up now.

Grab a training partner and get started today. We will post a training schedule each week until race day.

CrossFit 864 Marathon Training Schedule for November 11-16. 
This is week one of half marathon training.

1. 6 x 50 meter sprints go as hard as you can. Rest 60 seconds between sprints.

2. Tabata Run 20:10 x 8 rounds 20 seconds on, 10 seconds rest. All out sprint - 100% effort.

3. Run 3 miles 

be strong!

Jay and Janice