Gunny's blog

Monday, December 21, 2015

Tuesday December 22, 2015

CF864 STRENGTH and CONDITIONING

She will bear a son, and you shall call his name Jesus, for he will save his people from their sins.”
-Matthew 1:21

“He was created of a mother whom He created. He was carried by hands that He formed. He cried in the manger in wordless infancy. He, the Word, without whom all human eloquence is mute.”
-Augustine

If we don't support our own community - who will?

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Don't forget - "Christmas Lite" Run/Walk tonight.

“Christmas waves a magic wand over this world, and behold, everything is softer and more beautiful.”
-Norman Vincent Peale

Skill Work / Goat Work - Conquering your weakness!
What's on your skill work list today?

Skill Work - Don't neglect it!

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In - Starts as a group

c.) WOD: 21-15-9

Back Squat - 135/95
KBS - 32kg./24kg. (Russian)
DU - scale x 3 fast singles

"If there is no struggle, there is no progress."
-Frederick Douglas

d.) Cash Out - Finish Strong! Skill Work!

RX Movement Standards - Full ROM

Upcoming CF864 News/Events/Updates:

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

Check CrossFit864 for updates.

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m.
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften

30% Gym. 70% Kitchen. 100% Willpower

Have a great day!

NEVER GIVE UP!
Jay and Janice

Sunday, December 20, 2015

Monday December 21, 2015

CF864 STRENGTH and CONDITIONING

"There is salvation in no one else, for there is NO other name under heaven given among men by which we must be saved.”
-Acts 4:12

“Christmas can be celebrated in the school room with pine trees, tinsel and reindeers, but there must be no mention of the man whose birthday is being celebrated. One wonders how a teacher would answer if a student asked why it was called Christmas.”
-Ronald Reagan

Today's WOD's - start at:
8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

ALL WODs / Buy In - start together as a group

a.) Warm-up/Skill Work/Mobility

b.) Buy In - Starts as a group

c.) WOD - “A Frogman’s Christmas”

Complete the following for time:

100 Dead Hang Pull-ups
250 Push-ups
500 Sit-ups
Run 3 Miles

This is a good day at BUD/s – a classic frogman PT. As a point of reference in case you think this looks tough, Admiral S. (retired SEAL) will routinely do 200 dead hang pull-ups and 1,000 sit-ups for time. He is 65.

(Big thanks to Mark Divine – SEALFIT)

RX’d = Do NOT partition the WOD.
Scaled/Modified versions posted on the board.
Maintain good form – stay tight.

-Dead hang / strict pull-ups – any grip / chin OVER bar every rep. Full extension of arms/elbows at bottom of rep. Every rep. No exceptions on RX.
-Push-ups / hand release – Chest and thighs touch floor. No sagging/bridging
-Sit-ups / Unanchored (Full ROM. No slouching!) All the way to floor and all the way up – every rep.

Scale / Modify based on your strength/fitness level.

This workout is a Christmas tradition at CF864 and we look forward to hitting it hard today!

d.) Cash Out - Finish Strong

RX Movement Standards - Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Upcoming CF864 News/Events/Updates:

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

Check CrossFit864 for updates.

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m.
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften

30% Gym. 70% Kitchen. 100% Willpower
It doesn't matter how hard you work in the gym if you can't control what you put on your plate!

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

New week. New Goals. New opportunities.

3.2.1. Go!

"For NOTHING will be impossible with God.”

-Luke 1:37

Welcome to Monday! Make it great!

NEVER GIVE UP!
Jay and Janice

Thursday, December 17, 2015

Friday December 18, 2015

CF864 STRENGTH and CONDITIONING

For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.
-Ephesians 2:10

“Be yourself. No one can say you're doing it wrong.”
-Charles M. Schultz

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

Skill Work / Goat Work - Conquering your weakness!
What's on your skill work list today?

Skill Work - DU work

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In - Do you skip skill work / mobility work every day?

c.) WOD – For time: 150 KBS
Load = (1.5-Pood 24kg./1 Pood-16kg.)

Every 30 Seconds – complete:

3 Goblet Squats (same KB used for swings) Continue until you complete a total of 150 American swings

Rx = Meeting the following movement standard for the Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. No chicken necking on swings (bad form)
Don’t drop kettlebells – please control to the ground.

RX Movement Standards - Full ROM

RX'd = Form/Full Range of Motion Rx is more than the prescribed weight!
Make every rep count. You are not RX'd unless every rep meets the standards.
The movement standards will always be covered before the WOD starts.

Scale/modify based on your strength/fitness level.

d.) Cash Out - Finish Strong!

Upcoming CF864 News/Events/Updates:

Check CrossFit864 for updates.

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m.
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

http://www.sportoften.com/event/26714/6th-annual-crossfit864-1/2-marathon-and-5k

CF864 2015 Christmas Schedule
Monday, Tuesday, Wednesday - Normal schedule
Thursday (12-24) 8:00a.m. Only
Friday (12-25) Closed - Merry Christmas!
Saturday (12-26) Closed - Enjoy the time with your family!

"If there is no struggle, there is no progress."
-Frederick Douglas

It's Friday! Are you going to show up and finish the week out strong or make excuses? Excuses or Results - your choice.

Have a great weekend!

NEVER GIVE UP!
Jay and Janice

Wednesday, December 16, 2015

Thursday December 17, 2015

CF864 STRENGTH and CONDITIONING

"Behold, the Lamb of God, who takes away the sin of the world!"
-John 1:29

Look for Christ and you will find Him. And with Him, everything else.
-C.S. Lewis

Is your house on fire, Clark? No, Aunt Bethany, those are the Christmas lights.
-Christmas Vacation

Today's WOD's - start at:
5:15a.m./8:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please show up early enough to warm up before the Buy In kicks off. This keeps all of the WODs running on schedule. Thx for your consideration.

3 Week Strength Cycle:
(Week 1 - 5RM), (Week 2 - 3RM), (Week 3 - 1RM)

Back Squat - Monday
Power Clean - Thursday

Skill Work / Goat Work - Conquering your weakness!

ALL WODs / Buy In - start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In - Starts as a group

c.) Strength - Power Clean (work up to a heavy single) PR!

d.) Conditioning: 21-15-9

Bench Press / Floor Press (your choice)
Strict T2B - No kip

RX Load - body weight on bar. If you load RX on bar you must be able to rack/unrack all reps without assistance. Scale based on your strength level.
Get good solid reps on the bench with no bouncing. Butt must stay on bench / floor during reps. Arms must be fully extended (locked out) at the top of the rep. No short, choppy partial reps.

T2B - Toes must touch bar every rep. Palms forward.

RX Movement Standards - Full ROM

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

e.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

You / Others?

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

If we don't support our own community - who will?

Make today a great day! 3.2.1. Go!

NEVER GIVE UP!
Jay and Janice

Tuesday, December 15, 2015

Wednesday December 16, 2015

CrossFit 864 - No Frills Just Results

Every good gift and every perfect gift is from above, coming down from the Father of lights with whom there is no variation or shadow due to change.
-James 1:17

“Learn from yesterday, live for today, look to tomorrow, rest this afternoon.”
-Charles M. Schultz (Charlie Brown's Little Book of Wisdom)

This day in history - 1972
Miami Dolphins become 1st undefeated NFL team (14-0-0)

Feed the hungry, and help those in trouble (NLT)

Hump Day WOD's - start at: 5:15a.m./8:00a.m.

ALL WODs and Buy In - start as a group.

Skill Work - What weakness are you working on today?

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

b.) Buy In - Always starts as a group

c.) Today's WOD - Grace

30 Reps for time - Clean and Jerk

RX = Must meet movement standards
Starting position - hands outside of shins.
Bar must be fully locked out overhead.
No bouncing reps.

RX Load = 135/95

Support your fellow CrossFitters!

It took more than a day to put it on.

It will take more than a day to take it off.
Don't give up now. Keep Moving!

d.) Cash Out - Finish Strong

Upcoming CF864 News/Events/Updates:

Join us - "Christmas Lite" Run/Walk - Tuesday December 22 at 7:00p.m.
We will leave from CF864

Need a Christmas gift for your favorite CrossFitter - See Gunny for a CF864 Gift Certificates.

CF864 Swag in the gym. Hoodies and Tees. Thanks to those that represent and support your box!

MRT - Monday December 28 at 7:00p.m.

Ladies Bible Study at CF864 - Tuesday December 29 at 7:00p.m.

Talk to Santa about a new jump rope.

http://www.rxsmartgear.com/ropes/

We have a few R-21 shirts left. S/M left - $15

CF864 Half Marathon (13.1) February 6, 2016

Get signed up at sportoften (link below)

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

If we don't support our own community - who will?

“If all the Christians- I mean all of 'em- got outta the pews on Sundays and into the streets, we'd shut the city down.
We'd shut down hunger.
We'd shut down loneliness.
We'd shut down the notion that there is any such of a thing as a person that don't deserve a kind word and a second chance.”
-Ron Hall

I focus on this one thing: Forgetting the past and looking forward to what lies ahead.
-Philippians 3:18

CF864 - No Whining Zone!

See Ya in the Gym?

NEVER GIVE UP!

Jay and Janice