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Wednesday September 17,2014

CF864 Strength and Conditioning

For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.
-Romans 6:23

Wisdom outweighs any wealth.
-Sophocles

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

ALL WODs / Buy In – start as a group.

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

b.) Buy In – Starts as a group

c.) WOD: 8 RFT:

10 KBS (24kg/16kg) Russian
10 Ball Slams
100 Meter Sprint (50 and back – AFAP)

d.) Cash Out – Finish Strong

Don’t ignore the need for Skill Work / Goat Work.
TGU and Hollow Rock Hold
Don’t wait until your weakness shows up in the WOD. Spend time making it your strength.
Rx = Movement Standards-Full ROM/Form/Load
Tim Mann 5K Run – September 20 at 8:00a.m.
Come out and support your community even if you are not running. Want to help? Looking for volunteers – See Gunny

What’s in your protein supplement? How many ingredients?
Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.
Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Have a great Wednesday!

Never Give Up!
Jay and Janice

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Tuesday September 16, 2014

CF864 Strength and Conditioning

For nothing will be impossible with God.”
-Luke 1:37

I tell you the truth, if you have faith as small as a mustard seed, you can say to this mountain, “move from here to there” and it will move. Nothing will be impossible to you.
-Jesus Christ

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – EMOM 15

Even – 5 Back Squats (body weight)

Odd – 8 Burpees
Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Dips / OH Position (extension / lock out)
Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run – September 20 at 8:00a.m.
Come out and support your community even if you are not running. Want to help? Looking for volunteers – See Gunny

New UA – Under Armour CF864 Tees at the gym $25

Train Hard. Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice

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Monday September 15, 2014

CF864 Strength and Conditioning

God has made us what we are. In Christ Jesus, God made us to do good works, which God planned in advance for us to live our lives doing.
-Ephesians 2:10

“Give, but give until it hurts.”
-Mother Teresa

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

WODs will be covered (movement standards explained) at the scheduled start time (buy in) for that class. Please listen up so that you will be ready to go when the WOD starts. Thank you!

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

Power Clean – Monday’s
Deadlift – Thursday’s

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Strength – Power Clean 3 (work up to a heavy set of 3)

Form. Have you been including Power Cleans in your skill work?
This is week 2 on our current strength cycle

d. Conditioning – Starts as a group
For total time:

Run 800 Meters
5 Rounds of:
5 PC (80% of today’s heaviest set of 3)
10 Push-ups
15 Air Squats
Run 800 Meters

Post conditioning time along with heaviest set of 3 PC on the whiteboard.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Yoga – Tuesday September 16, 2014 at 7:15p.m. ($5)
Sign up on board at gym

Check us out at CrossFit864 on Facebook
“Non nobis solum nati sumus. (Not for ourselves alone are we born.)”
-Marcus Tullius Cicero
Never Give Up!
Jay and Janice

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Friday September 12, 2014

CF864 Strength and Conditioning

And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.
-Hebrews 10:24-25

“Heroes didn’t leap tall buildings or stop bullets with an outstretched hand; they didn’t wear boots and capes. They bled, and they bruised, and their superpowers were as simple as listening, or loving. Heroes were ordinary people who knew that even if their own lives were impossibly knotted, they could untangle someone else’s. And maybe that one act could lead someone to rescue you right back.”
-Jodi Picoult

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

Please show up on time for the WOD that you plan on being in. Include enough time to warm up before the Buy In.
Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – 3 RFT:

21 Push Press
12 Strict C2B Pull-ups (palms forward)
9 Squat Clean

PP Load – 95/65
Pull-up – strict, no kip, palms forward
SC Load – 95/65 (with good form)

Set up one bar for today’s WOD. Use the same weight on PP and SC.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Saturday a.m. WOD – Based each week on the number signed up.
Are you planning on coming? Are you signed up? The sign up list is posted at the first of each week. Thanks! See you Saturday morning.

What does your “Post WOD recovery nutrition look like?

Tim Mann 5K Run – September 20 at 8:00a.m.

Support your community!

Have a great weekend!

Never Give Up!
Jay and Janice

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Thursday September 11, 2014

CF864 Strength and Conditioning

9-11 Never Forget

I will never forget this awful time, as I grieve over my loss. Yet I still dare to hope when I remember this: The unfailing love of the LORD never ends! By his mercies we have been kept from complete destruction. Great is his faithfulness; his mercies begin afresh each day.
-Lamentations 3:20-23

“Freedom itself was attacked this morning by a faceless coward and freedom will be defended.”
-President George Bush

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – and ALL WODs start as a group.

c.) Strength – Deadlift 5 (Build up to a tough set of 5)

d.) Conditioning – AMRAP 20

9 Deadlift (225/185)
11 Kettlebell Swings (32kg./24kg.)

e.) Cash Out – Finish Strong

Skill Work – TGU
Rx = Movement Standards-Full ROM/Form/Load
Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run – September 20 at 8:00a.m.

Freedom is NEVER free or cheap.

Never Give Up!
Jay and Janice

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Wednesday September 10,2014

CF864 Strength and Conditioning

This man came to Jesus by night and said to him, “Rabbi, we know that you are a teacher come from God, for no one can do these signs that you do unless God is with him.”-John 3:2

The knowledge of Christ’s love for us should cause us to love Him in such a way that it is demonstrated in our attitude, conduct, and commitment to serve God. Spiritual maturity is marked by spiritual knowledge being put into action.
-Edward Bedore

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

ALL WODs / Buy In – start as a group.

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

b.) Buy In – Starts as a group

c.) WOD: 4 RFT:

One Arm Farmers Walk – 100 Meters
Bear Crawl – 1 length of gym
5 Strict Dips (No bands / No Kip)
10 Split Jumps (Explosive)
15 GHD Sit-ups (sub AbMat)

FW – to 50M (switch arms and return) Load = KB AHAP
Please do not drop KB. Thanks!
Bear Crawl – Stay low. Keep your butt down.
d.) Cash Out – Finish Strong

Don’t ignore the need for Skill Work / Goat Work.
TGU, OH Position and Hollow Rock Hold

Rx = Movement Standards-Full ROM/Form/Load

What’s in your protein supplement? Looking for quality supplements?

SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Tim Mann 5K Run – September 20 at 8:00a.m.

Have a great Wednesday!

Never Give Up!
Jay and Janice

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Tuesday September 9,2014

CF864 Strength and Conditioning

Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness. For we all stumble in many ways. And if anyone does not stumble in what he says, he is a perfect man, able also to bridle his whole body.
-James 3:1-2

“Real gold fears no fire.”
-Randy Alcorn

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – Tabata (20/10 x 8)

#1 Alternating a and b
a.) Push-ups
b.) Plank Hold (top of push-up)

#2
B2B Squat

#3
OH Plate Hold (45/25) fully locked out

Form, Form, Form!

Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body
Skill Work – Dips / OH Position
Rx = Movement Standards/Form/Full ROM/Load
All of these must be met or the workout is not Rx.

Looking for quality supplements?
SFH (Stronger. Faster. Healthier) Fish Oil and Protein.

Post WOD Recovery – Whey Protein / Kill Cliff or FitAid

Yoga – Tonight at 7:15p.m. ($5 per person)

Tim Mann 5K Run – September 20 at 8:00a.m.

Train Hard. Eat Clean. Rest. Repeat

“Have a great day”

Never Give Up!
Jay and Janice

Read More
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