CF864 Strength and Conditioning

O Lord, I will honor and praise your name, for you are my God. You do such wonderful things! You planned them long ago, and now you have accomplished them.
-Isaiah 25:1

If we could all hear one another’s prayers, God might be relieved of some of his burdens. -Ashleigh Brilliant

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

Reminder – March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.

Skill Work – Goat work. Things that you suck at. Don’t ignore skill work.

Buy In – starts as a group

Strength – Floor Press 5RM

Conditioning – CrossFit Games 14.2
Every 3 minutes for as long as possible
From 0.00 – 3:00
2 Rounds of:
10 Overhead Squats(95/65)
10 Chest-to-bar pull-ups
From 3:00-6:00
12 Overhead Squats
12 C2B
Continue long as possible adding 2 REPS each round

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

How much skill work did you include in your training last week?

CrossFit864 Pump and Run” Bench Press/5k

May 3, 2014 – Get signed up today!

Men’s Roundtable – A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
Every Monday after last WOD – for 9 weeks

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

Paleo Challenge Athletes – Great job to all of the guys and girls that did the 30 day Paleo Challenge. Saw some great results! Stick with it guys!

be strong!
Jay and Janice

CF864 Strength and Conditioning

And you must commit yourselves wholeheartedly to these commands that I am giving you today. Repeat them again and again to your children. Talk about them when you are at home and when you are on the road, when you are going to bed and when you are getting up.
-Deuteronomy 6:6-7

Let no one ever come to you without leaving better and happier.
-Mother Teresa

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

Reminder – March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.

Skill Work – Goat work. Things that you suck at. Don’t ignore skill work.

Buy In – starts as a group

WOD – For Time

15 KBS / 10 Goblet Squats / 10 HSPU
15 KBS / 9 Goblet Squats / 9 HSPU
15 KBS / 8 Goblet Squats / 8 HSPU
15 KBS / 7 Goblet Squats / 7 HSPU
15 KBS / 6 Goblet Squats / 6 HSPU
-continue until you reach 1 squat and HSPU

Rx=
KBS – Load = 24/16kg. American Style
Goblet Squat = Same KB used for swings. Slow reps – below parallel
HSPU = to AbMat / Full extension of arms at top

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

How much skill work did you include in your training last week?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.
Every Monday after last WOD – for 9 weeks

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

Paleo Challenge Athletes – Great job to all of the guys and girls that did the 30 day Paleo Challenge. Saw some great results! Stick with it guys!

be strong!
Jay and Janice

CF864 Strength and Conditioning

This is my command—be strong and courageous! Do not be afraid or discouraged. For the Lord your God is with you wherever you go.”
-Joshua 1:9

“True faith means holding nothing back. It means putting every hope in God’s fidelity to His Promises.”
-Francis Chan

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

Warm-up/Mobility/Skill Work

Buy In – as a group

WOD: AMRAP – 10 Rounds:

5 GHD Sit-ups (sub AbMat Sit-ups)
7 Weighted Step-ups (holding Kbell/Atlas Stone)
9 Ring Rows

Rx = Movement Standards/Load/ROM/Form

Do not say, “I will do to him as he has done to me; I will pay the man back for what he has done.”
-Proverbs 24:29

Check CrossFit864 Facebook for updates and CF instructional videos
CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Monday, March 10 (after last WOD) 7:00p.m.

Have a “Hump Day”

be strong!
Jay and Janice

CF864 Strength and Conditioning

“My thoughts are nothing like your thoughts,” says the Lord. “And my ways are far beyond anything you could imagine. For just as the heavens are higher than the earth, so my ways are higher than your ways and my thoughts higher than your thoughts.
-Isaiah 55:8-9

“Doing the will of God leaves me no time for disputing about His plans.”
-George MacDonald

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

Reminder – March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.

Skill Work – Goat work. Things that you suck at.

Buy In – always as a group

Strength – Power Clean 1RM

Conditioning: AMRAP – 20

21 Floor Press (135/95)
12 T2B (palms forward)

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

How much skill work did you include in your training last week?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
Every Monday after last WOD – for 9 weeks
All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

Paleo Challenge Athletes – ends March 3. Make sure that you turn your food logs in and do your baseline WOD (Deadlift 1RM, Push-ups, 1 Mile Run for time on Monday or Tuesday.

be strong!
Jay and Janice

CF864 Strength and Conditioning

“But he knows where I am going. And when he tests me, I will come out as pure as gold. For I have stayed on God’s paths; I have followed his ways and not turned aside.
-Job 23:10-11

He who governed the world before I was born shall take care of it likewise when I am dead. My part is to improve the present moment.
-John Wesley

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

Reminder – March Dues (by March 1, 2014)
$10.00 Late fee on all dues after March 1.

Skill Work – Goat work. Things that you suck at.

Buy In – always as a group

Strength – Deadlift 5RM
Rx = Conventional Deadlift
No bounce

Conditioning – “Helen”

Three rounds for time:
Run 400 Meters
21 KBS (24kg./16kg.)
12 Pull-ups

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

How much skill work did you include in your training last week?

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

Paleo Challenge Athletes – ends March 3. Make sure that you turn your food logs in and do your baseline WOD (Deadlift 1RM, Push-ups, 1 Mile Run for time on Monday or Tuesday.

be strong!
Jay and Janice

CF864 Strength and Conditioning

Let’s not merely say that we love each other; let us show the truth by our actions.
-1 John 3:18

The hunger for love is much more difficult to remove than the hunger for bread.
-Mother Teresa

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

Reminder – March Dues (by March 1, 2014)$10.00 Late fee on all dues after March 1.

Skill Work – Goat work. Things that you suck at.

Buy In – as a group

WOD – CrossFit Games Open 14.1

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

See CF Games movement standards on CrossFit864 Facebook
Scale based on your strength/skill/fitness level.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

Are you closer to your goal than you were a month ago?

I will place no value on anything I have or may possess except in relation to the kingdom of Christ.
-David Livingstone

be strong!
Jay and Janice

CF864 Strength and Conditioning

God showed how much he loved us by sending his one and only Son into the world so that we might have eternal life through him
-1 John 4:9

Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too.
-Will Smith

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

Skill Work – Work on your weakness so it doesn’t crush you when it shows up in the next WOD. Don’t neglect this important part of your CrossFit training.

Buy In – as a group

WOD – CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70kg/45kg) – Conventional style
12 Push-ups (HR)
15 Box jumps (24/20)

Scale based on your strength/skill/fitness level.

Cash Out – Finish Strong

Rx = Movement Standards/Load/ROM/Form

2014 CrossFit Games Open – start 2.27.2014
We will post the first workout on Friday. Get signed up on the games site today before it’s too late.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014

Men’s Roundtable – A Quest for Authentic Manhood
Starts Monday, March 3 (after last WOD) 7:00p.m.
All guys are welcome to join us. Check with Jay or Janice for details.
Please see info on board at gym.

HIT CrossFit – Competition March 15 at 4:00p.m. Details on board

What are you training for?

be strong!
Jay and Janice