CF864 STRENGTH and CONDITIONING

Light and Darkness, Sin and Forgiveness
This is the message we have heard from him and declare to you: God is light; in him there is no darkness at all. If we claim to have fellowship with him and yet walk in the darkness, we lie and do not live out the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.If we claim to be without sin, we deceive ourselves and the truth is not in us. If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness. If we claim we have not sinned, we make him out to be a liar and his word is not in us.
1 John 1:5-10

“Don’t wait for other people to be loving, giving, compassionate, grateful, forgiving, generous, or friendly… lead the way!”
-Steve Maraboli

Get your bike out today! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th. VIP Valet Bike Parking available today.

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

Constantly Varied

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

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

c.) WOD – 6 Rounds:

5 Strict Pull-ups (palms forward)
7 Strict Press (95/65)
9 Step OH Walking Lunge (45/25)

d.) Cash Out

FORM! Don’t be satisfied until you are near perfect.

How much mobility work have you done this week? Any?

#1 Priority in the gym today – Finish the week STRONG!

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

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym

Question of the day: Are you closer to reaching your goal than you were this time last week?

Excuses or Results

BE STRONG!
Jay and Janice

CF864 Strength and Conditioning

Just as you cannot understand the path of the wind or the mystery of a tiny baby growing in its mother’s womb, so you cannot understand the activity of God, who does all things.
-Ecclesiastes 11:5

Beginning today, treat everyone you meet as if they were going to be dead by midnight. Extend to them all the care, kindness and understanding you can muster, and do it with no thought of any reward. Your life will never be the same again.
-Og Mandino

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started the Buy In please wait until the next group starts.
Thx!

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

c.) Strength – Deadlift 1RM

NFT/After DL – 2 x 15 Good Mornings (slow, strict form)

d.) Conditioning

1. Deadlift (Load = 50% of 1RM) AMRAP – 3 minutes
-Rest
2. KBS (Load = 24kg./16kg.) AMRAP – 3 minutes
-Rest
3. Burpees AMRAP – 3 minutes

Post reps completed for each 3 minute AMRAP.

e.) Cash Out

Focus on FORM today even if it limits the amount of weight on the bar.

How are your joints feeling? Doing “ANY” Mobility Work at all?

#1 Priority in the gym today – Lift HEAVY STUFF off the floor!

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

Bike Week – this week
Get your bike out…knock the dust off, pump up the tires and take off!
In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym
We need to see our hardcore CF864 girls signing up

Excuses or Results – Have you figured out that you have to pick one?

BE STRONG!
Jay and Janice

CF864 STRENGTH and CONDITIONING

A Wife of Noble Character
Who can find a virtuous and capable wife? She is more precious than rubies. She carefully watches everything in her household and suffers nothing from laziness. Her children stand and bless her. Her husband praises her:
Proverbs 31:10, 27-28

Today’s WOD’s – Start Promptly at:
5:15a.m./9:00a.m.

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.

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

c.) WOD
“Michael”
3 RFT
Run 800 meters
50 Back Extensions
50 Ab Mat Sit Ups

d.) Cash Out

FORM! Always strive for perfect and settle for excellent

How much mobility work have you done this week?

#1 Priority in the gym today – Go a little harder than you did yesterday!

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

Got your bike ready?In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)

Question of the day: What’s your most important short term goal?

Excuses or Results – Made any excuses today?

BE STRONG!
Jay and Janice

CF864 Strength and Conditioning

Those who are God’s children do not continue sinning, because the new life from God remains in them. They are not able to go on sinning, because they have become children of God. So we can see who God’s children are and who the devil’s children are: Those who do not do what is right are not God’s children, and those who do not love their brothers and sisters are not God’s children.
-1 John 3:9-10

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

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up late and expect to jump into the WOD – Allow time for your warm-up before the buy in.

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

c.)WOD 21-15-9:
Back Squat (135/95) Full squat / below parallel
Box Jump (24/20) Hips open on top of the box
T2B (palms forward, toes touch bar, elbows fully extended)

d.) Cash Out – This is part of the workout – just as much as the WOD.

FORM! Don’t be satisfied with partial reps because your flexibility is limited. Quit making excuses and start working on it!

How much time did you spend on mobility work yesterday?

#1 Priority in the gym today – GIVE 100%

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

Get your bike out…knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym
We need to see some “CF864 Girls” on the list

Excuses or Results – How are your results looking?

Have a great day!

BE STRONG!
Jay and Janice

CF864 Strength and Conditioning

We can be sure that we know God if we obey his commands. Anyone who says, “I know God,” but does not obey God’s commands is a liar, and the truth is not in that person. But if someone obeys God’s teaching, then in that person God’s love has truly reached its goal. This is how we can be sure we are living in God: Whoever says that he lives in God must live as Jesus lived.
1 John 2:4-6

Sir, my concern is not whether God is on our side; my greatest concern is to be on God’s side, for God is always right.
-Abraham Lincoln

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

Reminder – May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

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

c.) Strength – Floor Press / Power Clean

Floor Press 1RM

NFT / After Floor Press – 2 X 8 Strict Dips (bar or rings)

Power Clean – 5,5,3,3,1,1

d.) Conditioning – AMRAP – 5 Minutes
5 Clapping Push-ups
7 Ball Slams

e.) Cash Out

FORM!

How much time are you spending on mobility work?

#1 Priority in the gym today – SET A NEW PR!

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

Bike Week – this week
Get your bike out…knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym

We need to see our CF864 girls getting signed up…
Where you at girls?

Excuses or Results – Which one?

Hope your week is off to a great start!

BE STRONG!
Jay and Janice

CF864 STRENGTH and CONDITIONING

There is one God and Father of everything. He rules everything and is everywhere and is in everything.
Ephesians 4:6

“God doesn’t require us to succeed, he only requires that you try.”
-Mother Teresa

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

Reminder – May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

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

c.) WOD

3 RFT of:
15 Ground to Overhead (95/65)
Shuttle Sprint – 200 Meter (50M and back twice)

-Rest

3 RFT of:
15 KBS (2 Pood/1 Pood)
Shuttle Sprint – 200 Meter (50M and back twice)

d.) Cash Out

FORM! More important than your time.

How much mobility work have you done this week?

#1 Priority in the gym today – BE BETTER THAN YESTERDAY!

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

Get your bike out…knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

Yard Sale – Saturday, May 11 at CF864 – BYOT (bring your own table) and get rid of your junk (treasures) – Let Gunny know if you are planning on setting up a table.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym

Question of the day: If you could see yourself through the eyes of others would you like what you see?

Excuses or Results – You pick…

BE STRONG!
Jay and Janice

CF864 Strength and Conditioning

Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.
-Colossians 4:5-6

“The greatest single cause of atheism in the world today is Christians: who acknowledge Jesus with their lips, walk out the door, and deny Him by their lifestyle. That is what an unbelieving world simply finds unbelievable.”
-Brennan Manning

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

Reminder – May Dues (No Later Than Wed. May 1, 2013)
$10.00 Late fee on all dues after May 3 (Friday)
Thank you!

a.) Warm-up (spend at least 15 minutes before the buy in)
Please don’t show up at the times above – allow time for the warm-up.
If the group has started please wait until the next group starts. Thx!

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

c.) Strength – Deadlift 3RM

After DL’s – NFT – 3×8 Good mornings

d.) Conditioning – Alternating Tabata (20/10)
Deadlift
Burpees

e.) Cash Out

FORM!

How much mobility work are you doing?

#1 Priority in the gym today – BE AWESOME!

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

Get your bike out…knock the dust off, pump up the tires and take off! In 2013, Bike to Work Week is May 13-17 and Bike to Work Day is Friday, May 17. Let’s see a lot of biking to work and to the gym on the 17th.

Yard Sale – Saturday, May 11 at CF864 – BYOT (bring your own table) and get rid of your junk (treasures) – Let Gunny know if you are planning on setting up a table.

MDM – Memorial Day Murph at CF864
Monday May 27 – 8:00a.m. (only workout)
Sign up list on the board at gym

Excuses or Results – You can’t have both.
BE STRONG!
Jay and Janice