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Friday April 23, 2015

CrossFit Eight.Six.Four

Excuses or Results? You pick…

He who covers an offense promotes love; but he who repeats a matter separates best friends. Whoever mocks the poor reproaches his Maker. He who is glad at calamity shall not be unpunished.
-Proverbs 17: 5,9

“If a free society cannot help the many who are poor, it cannot save the few who are rich.”
-John F. Kennedy

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?

b.) Buy In – start as a group.

c.) Today’s WOD:

Tabata 8 x 20/10 – Alternating

1.) Deadlift (body weight on bar)
2.) Atlas Stone to Shoulder

Deadlift – Full ROM / No Bounce / Score = total reps completed

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (May 5) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 3

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Tuesday April 21, 2015

CrossFit 864 – No Frills Just Results
Jesus replied, “I assure you that when the world is made new and the Son of Man sits upon his glorious throne, you who have been my followers will also sit on twelve thrones, judging the twelve tribes of Israel. And everyone who has given up houses or brothers or sisters or father or mother or children or property, for my sake, will receive a hundred times as much in return and will inherit eternal life.
-Matthew 19:27-29

Human behavior flows from three main sources: desire, emotion, and knowledge.
-Plato
Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD – “Helen”

3 RFT:

400 Meter Run
21 KBS – 24kg. (American)
12 Pull-ups

Beast Mode – “Heavy Helen”
3 RFT:

400 Meter Run
21 KBS – 32kg. (American)
12 Strict/Dead Hang C2B Pull-ups (palms forward)

Goal – All Unbroken reps.
Check your training log – What’s your best Helen time? Push yourself! It’s a great day for a PR!

“If you need music to motivate you, or to make you work harder, then go find something else to do.”
-Josh Everett

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday April 21 at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.

Do you give more than you take?

NEVER GIVE UP!
Jay and Janice

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Monday April 20, 2015

CF864 STRENGTH and CONDITIONING

But many who are the greatest now will be least important then, and those who seem least important now will be the greatest then.
-Matthew 19:30

When Jesus told the disciples they would be greatly rewarded in heaven for what they had given up on earth (Matthew 19:27-29), He was making a contrast with the rich young ruler, who was unwilling to give up much of anything for Christ’s sake (verses 16-22). The “last” in this world—the disciples in their poverty—would be “first” in the kingdom of heaven. Conversely, the “first” in this world—the self-sufficient rich—would be the last to find the kingdom.
I may not be perfect, but Jesus thinks I’m worth dying for.
Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

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

Train Hard. Support Others. Have Fun

“It is better to be alone than in bad company.”
-George Washington

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – 5 RFT:

95-pound squat cleans, 10 reps
30-second L-sit hold
95-pound squat cleans, 10 reps
60-second hang from pull-up bar

CFHQ – 150418

A squat above parallel is NOT a squat!

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.
Thanks! Work Hard! Have fun!

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, April 20 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice

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Friday April 17, 2015

CrossFit Eight.Six.Four

Excuses or Results? You can’t have both.

Do not be unequally yoked with unbelievers. For what partnership has righteousness with lawlessness? Or what fellowship has light with darkness?
-2 Corinthians 6:14

“What is a friend? A single soul dwelling in two bodies.”
-Aristotle

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility
How much skill work/mobility have you included this week?

b.) Buy In – start as a group.

c.) Today’s WOD: 21-15-9

Bench Press or Floor Press (your choice)
Strict / Dead Hang Pull-ups (any hand position)

RX Load =
M / body weight on bar
W / 80% of body weight on bar

Don’t load the bar with a weight that you can’t unload and rack without a spotter. Don’t load a weight that you have to do singles to get through the first round. Scale accordingly. Weight must touch chest and reach full extension (lock out) at the top of the rep if RX. No short, choppy reps.
Scale/modify based on your strength/fitness level

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

No Saturday WOD (April 18) Come out to support the
2015 Mud Run – Palmetto Equestrian Therapeutic Riding Program

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice

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Thursday April 16, 2015

CrossFit 864 – No Frills Just Results

Wrath is cruel, anger is overwhelming, but who can stand before jealousy?
-Psalm 27:4

Be Stronger than your excuses.

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

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

Clean and Press – Monday’s
Back Squat – Thursday’s

Are you getting better at DU’s (Double-unders)
Have you invested in a good rope?

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

Train Hard. Support Others. Have Fun

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Back Squat (work up to a heavy single)

Form! A squat above parallel is NOT a squat!

d.) Conditioning – 5 RFT / AFAP:

15 Push Press – Rx Load 95/65 (Unbroken)
10 K2E
5 OHS (45/25 plate)
30 Second Plank Hold – each round

Thanks! Work Hard! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Ladies Bible Study at CF864 – Tuesday (April 21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check CrossFit864 on Facebook for updates

Being challenged in life is inevitable.
Being defeated is optional.

NEVER GIVE UP!
Jay and Janice

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Wednesday April 15, 2015

CF864 STRENGTH and CONDITIONING

Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.
-Galatians 6:6-7

No man with a complex life can be happy! The simple secret of the happiness is simple life!
This day in history – 1997
Baseball honors Jackie Robinson by retiring #42 for all teams

Hump Day WOD’s – start at: 5:15a.m./9:00a.m.

ALL WODs and Buy In – start as a group.

Skill Work – Are you getting stronger? Conquering your weakness?

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

b.) Buy In – Starts as a group

c.) WOD -AMRAP 20

1 TGU L/R (AHAP with good form)
10 Step Lunge w/ KB
10 Dips on rings or bar – No bands (scale options below)
1 Crawl – length of gym

Dips – scale to push-ups or 30 second hold on dip bar

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (4-21) at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

“You can give without loving, but you can never love without giving.”
-Robert Louis Stevenson

Train Hard. Support Others. Have Fun

Have a great day!

NEVER GIVE UP!
Jay and Janice

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Tuesday April 14, 2015

CrossFit 864 – No Frills Just Results

“Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?”
-Romans 8:35

“We make time for what we truly value. We build habits and routines around the things that really matter to us. This is an important principle to understand as we seek to build our lives around the gospel. Do you want a cross centered life? A cross centered life is made up of cross centered days.”
-C.J. Mahaney

Do you look for ways to make your workout easier or do you look for ways to make yourself stronger?

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Check CrossFit864 Facebook for updates

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD – 5 RFT:

21 KBS – 24kg./16kg. (American Style) Goal – Unbroken
12 GHD Sit-ups (Full ROM) Scale to AbMat Sit-ups
30 DU’s (Scale to 100 fast singles)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday April 21 at 7:00p.m.

CF864 2015 Pump and Run – May 9, 2015

Rhythm on the Rails 5k Run – May 16 (sign up at gym)

Check us out at CrossFit864 on Facebook

Remember that the happiest people are not those getting more, but those giving more.
-H. Jackson Brown, Jr.

Make today a great day!

NEVER GIVE UP!
Jay and Janice

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