CrossFit 864 – 5:15a.m. / 9:00a.m.
10 rounds for time:
135 pounds deadlift 15 reps
15 push ups
“who has saved us and called us to a holy life—not because of anything we have done but because of his own purpose and grace. This grace was given us in Christ Jesus before the beginning of time,”
- 2 Timothy 1:9
A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose – a cause to pursue, a person to love, a goal to achieve. -John Maxwell
BE STRONG!
Janice and Jay
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CrossFit 864
Today’s Schedule: 5:15a.m. / 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
WOD
Shoulder Press 5-5-5-5-5
Push-Press 3-3-3-3-3
18-15-12 reps of:
Pull-ups
Wall Ball Shots (20/14)
watch this before the workout today.
http://www.youtube.com/watch?v=h6oQLMcTGTo
http://www.youtube.com/watch?v=xLcntfkyXbM
Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves have received from God.”
- 2 Corinthians 1:3-4
Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner
Have a great day!
BE STRONG!
Janice and Jay
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CrossFit 864 -9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.
Today’s WOD
“Tabata” the following exercises:
-Kettlebell Swings (53/35)
-Burpees
-Box Jumps (24/20)
-Squats
Complete all 8 of each exercise before moving to the next one.
This equals a total of 4 minutes on each exercise. 16 minutes for the entire workout. There will be no rest period between exercises.
The Tabata Workout was invented by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic 20 second exercise principle goes like this: A tabata interval is 20 seconds of concentrated work followed by 10 seconds of resting. Eight intervals of one specific 20 second exercise must be completed before moving on to the next.
One of the hardest aspects of doing a twenty second tabata workout is staying focused for the whole four minutes. It only takes 6 to 8 very hard 20 second intervals with 10 second rest periods to substantially improve both your aerobic and anaerobic capacity. Dr. Tabata’s group did a study to prove this idea. They also found that short-term intense interval training is highly effective in lowering the ratio of lean body mass to fat without compromising your muscle size.
Remember – Form! If you continue to use poor form you will continue to get poor results.
3-2-1-Go!
“Search me, O God, and know my heart; test me and know my anxious thoughts. See if there is any offensive way in me, and lead me in the way everlasting.”
- Psalm 139:23-24
Strong lives are motivated by dynamic purposes; lesser ones exist on wishes and inclinations.
-Kenneth Hildebrand
What is your purpose? What motivates you? What are your priorities today?
Yes, those are three tough questions that I have to ask myself today.
HARD.FAST.BRUTAL
Looking forward to a great Monday. Come prepared to work hard.
BE STRONG!
Janice and Jay
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CrossFit 864 – REST DAY
O LORD, you are my God; I will exalt you and praise your name, for in perfect faithfulness you have done marvelous things, things planned long ago.”
- Isaiah 25:1
If you do what you’ve always done, you’ll get what you’ve always got.
Have a great Sunday!
BE STRONG!
Janice and Jay
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CrossFit 864 – 8:30a.m.
“TEAM WOD”
“These commandments that I give you today are to be upon your hearts. Impress them on your children. Talk about them when you sit at home and when you walk along the road, when you lie down and when you get up.”
- Deuteronomy 6: 6-7
Success consists of going from failure to failure without loss of enthusiasm.
-Winston Churchill
I love Churchill’s quotes!
There has been a lot enthusiasm, determination and motivation in the air at CrossFit 864 this week. When you are working hard and giving it 100% during the workouts it plays an important part of encouraging the athlete beside you. We all have those days during the week where we show up but we just don’t have a lot of “mojo” and those are the days that we push through by feeding off of the energy of everyone around us. You are always glad that you came and pushed through the wod’s that you almost skipped. Now, if you show up and whine and make excuses at every workout …that carries over to the CrossFitters around you too – in a bad way. Work hard, do your best at the things that you can do and keep pushing! Nobody said that it was easy and as a matter of fact we say that it is hard and will always be hard. Be thankful because hard work is the only way to produce results. Thanks!
HARD.FAST.BRUTAL
See you Saturday morning.
BE STRONG!
Janice and Jay
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CrossFit 864 – Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
“Michael”
3 rounds for time:
800 meter run
50 Back Extensions
50 Sit-ups
“Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
- Joshua 1:9
“Undertake something that is difficult; it will do you good. Unless you try to do something beyond what you have already mastered, you will never grow.”
-Ronald E. Osborn
Hope your week has been great!
BE STRONG!
Janice and Jay
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CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
20 Push-ups
1 Jumping Squats
19 Push-ups
2 Jumping Squats
18 Push-ups
3 Jumping Squats
Continue until you reach 1 push-up and 20 jumping squats
“3.2.1 Go – Thats all you need to think about!…”
Doing Your Best for God:
So, my son, throw yourself into this work for Christ. Pass on what you heard from me—the whole congregation saying Amen!— to reliable leaders who are competent to teach others. When the going gets rough, take it on the chin with the rest of us, the way Jesus did. A soldier on duty doesn’t get caught up in making deals at the marketplace. He concentrates on carrying out orders. An athlete who refuses to play by the rules will never get anywhere. It’s the diligent farmer who gets the produce. Think it over. God will make it all plain.
2 Timothy 2:1-7
Engraved on the Jefferson Memorial in Washington, D.C., is this sobering admonition from Thomas Jefferson, author of the Declaration of independence and our third president:
“God who gave us life gave us liberty. And can the liberties of a nation be thought secure when we have removed their only basis, a conviction in the minds of the people that these liberties are the gift of God? That they are not violated but His wrath? Indeed, I tremble for my country when I reflect that God is just; that His justice cannot sleep forever.”
http://www.youtube.com/watch?v=nJyPha4Rfdo
BE STRONG!
Janice and Jay
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CrossFit 864 – 9:00a.m.
“WOD”
AMRAP – 20 minutes
5 – One Arm Dbell Thruster (5 each side)
5- One Arm Dbell Swings (5 each side)
5 – Renegade Rows (5 each side)
Cash out – accumulate a total of 3 minutes of an L-sit and/or L-hold
Hydrate/Stretch/Skill work
The workout is programmed at 5 reps per exercise so that you can use a heavier load (dbell) than you would normally use and so that you can push through all 5 reps without resting during the exercise. Don’t cheat yourself by grabbing a light weight.
“But he knows the way that I take; when he has tested me, I will come forth as gold. My feet have closely followed his steps; I have kept to his way without turning aside.”
- Job 23:10-11
“Confronting and overcoming challenges is an exhilarating experience. It does something to feed the soul and the mind. It makes you more than you were before. It strengthens the mental muscles and enables you to become better prepared for the next challenge.”
- Jim Rohn
We are halfway through the week and I hope that is has been a good one for you so far. If we get more snow today we will have a team workout and build a snowman for time outside of CF864…..Ready For Spring!
“Cowards never started and the weak died along the way.”
- Unknown pioneer reflecting on completing the long, hard trek known as The Oregon Trail.
Don’t be weak. It’s your choice.
BE STRONG!
Janice and Jay
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CF 864 – 5:15a.m is cancelled for Wednesday due to the weather!
9:00a.m. only
Check back later for further details on the wod!
Thanks Jay and Janice
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CF 864- 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD
5 Rounds for time:
5 – Prison Burpees
11 – Kettlebell Swings (53/35)
25 Abmat Sit-ups
Hydrate/Stretch/Skill Work (practice L-holds or handstand holds)
For those of you unfamiliar with the CFC Prison Burpee, it was inspired from watching the prison special “Locked-up”. The prison Burpee is essentially a Burpee (minus the push up), however the feet are thrusted in and out (to the plank position) three times before jumping and clapping overhead. Apparently this is the prefered method in a narrow 6 foot cell.
Try to jump as high as possible at the top of each burpee.
“Whom have I in heaven but you? And earth has nothing I desire besides you. My flesh and my heart may fail, but God is the strength of my heart and my portion forever.”
- Psalm 73:25-26
Be Strong! Jay and Janice
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