CrossFit 864 – REST DAY

Have a great Sunday!

“Yet to all who received him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”
- John 1:12-13

“For every dark night, there’s a bright day after that, so no matter how hard it gets keep your head up, stick your chest out and handle it.”

He that will cheat at play, will cheat you any way
-Proverb

“VIRTUS, INTEGRITAS, VERITAS”

BE STRONG!
Janice and Jay

CrossFit 864 – 8:30a.m.

“Team WOD”

“You are the light of the world. A city on a hill cannot be hidden. In the same way, let your light shine before men, that they may see your good deeds and praise your Father in heaven.”
- Matthew 5:14,16

Remember, if you lose count of the repetitions during the WOD, the next number is always 1.
- Skip, Mt Baker CF

“I would prefer even to fail with honor than to win by cheating”
-Sophocles

Good job to all of you that did “300″ 0n Friday!

Post your time on CrossFit 864 Facebook

BE STRONG!
Janice and Jay

CF 864 – WOD 4:15p.m./*5:15p.m./6:15p.m.
(*this is the only workout with childcare)

Post your time to CrossFit 864 Facebook

“300″

25x Pull-up
50x Deadlift @ 135#
50x Push-up
50x Box Jump @ 24″ box
50x Floor Wiper @ 135# (one-count)
50x KB Clean and Press @ 36# (KB must touch floor between reps)
25x Pull-up
300 reps total

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
-John 16:33

“Father, I want those you have given me to be with me where I am, and to see my glory, the glory you have given me because you loved me before the creation of the world.
-John 17:24

“Commitment in the face of conflict produces character.”

Are you committed to being the best that you can be or to complaining and making excuses?

Thanks for your hard work.
BE STRONG!
Janice and Jay

CrossFit 864 WOD schedule: 5:15a.m./9:00a.m./4:15p.m./*5:15p.m./6:15p.m.
(* 9:00a.m. and 5:15p.m. – only workout today with childcare)

In an effort to keep each workout on schedule it is important that we get started on time. To help make this happen please arrive at the scheduled times and start your warm up (posted on the white board) when you arrive. We will allow 10-15 minutes max for the warm up and to allow everyone time to get their equipment set up for the workout and start no later than half past the hour. There will be exceptions to this when we need to spend more time making sure that everyone understands the workout and has their form dialed in on the movements. Thanks for understanding when this happens. Please be respectful of others that are on schedules and need to start on time. If you arrive after the workout starts please wait until the next scheduled workout to begin. We appreciate your understanding…Thank you!

Are you tired of hearing this yet? HYDRATE!

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
- Philippians 3:14

People who never achieve happiness are the ones who complain whenever they’re awake, and whenever they’re asleep, they are thinking about what to complain about tomorrow.
-Adam Zimbler

Please read the movement standards below for each exercise.

“2 Minute Test”

2 minutes of each:
Jump rope singles
Push-ups
Jump rope singles
Squats
Jump rope singles
Sit-ups
Jump rope singles
Pull-ups
Jump rope singles
Kettle Bell Swings (1pood/1.5pood)

Score is reps completed.
Jump rope singles are “rest” and do not count in your rep total.

Hydrate / Stretch / Refuel (EAT)

FORM / Full Range of Motion

All reps must be full range of motion to be counted. If you do not complete each rep using full range of motion then you need to list your reps as scaled on the white board. Full range of motion requires more energy and takes more time to complete vs. partial/half reps. So it’s only fair to compare your score with others that are performing the workout in the same manner.

If you are doing this workout as Rx’d you must meet the following standards on each movement:

Pull-ups / arms must be FULLY extended at the bottom of each rep – not partially bent. Chin must be completely over the bar on EVERY rep that is counted.

Push-ups / you must touch your chest and thighs to the ground and you must achieve full extension of the arms at the top of the movement. The hips and chest must move together in an aligned position. Chest and thighs should touch the ground at the same time on each rep.

Squat / the crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top.

If you do not or cannot meet the standards on all of the exercises listed above then you should document your time/rounds as scaled and we will work on your form/range of motion until you are performing these movements correctly. Focus today on your form more than your rounds and you will benefit a lot more from this workout which will help you on your quest to becoming a better athlete. If you are not trying to get better then what is your goal/mission? How can we help?

If you cheat you are only cheating yourself.

Remember – A strong athlete is a better athlete.

BE STRONG!
Janice and Jay

CF 864 – WOD 5:15a.m. / *9:00a.m.
(*childcare at this workout)

Post your rounds on CrossFit 864 Facebook

AMRAP in 20 minutes

10 ball slams
10 box jumps (24/20)

Hydrate / Stretch / Refuel

Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles, and let us run with perseverance the race marked out for us.”
Hebrews 12:1

“Be yourself; everyone else is already taken.”
Oscar Wilde

Encourage someone today.

Be Strong!
Jay and Janice

CF 864 – 5:15a.m./ 9:00a.m. /4:15p.m./5:15p.m./6:15p.m.

Post your time on CrossFit 864 Facebook.

Hey guys, I dont want any of you to get bummed out because your performance is not where you want it to be or even where it has been. Remember that the heat takes a tremendous amount out of you and you are forced to adjust your pace as a result of that. I am feeling the same thing as we grind through our wod in the mid afternoon heat and find that our performance is less than 100%. Those of you that show up with your game face on and ready to tackle even the toughest workout are real troopers when the overwhelming majority of people are sitting at home in the air conditioning complaining about the heat and probably complaining about how out of shape they are. True CrossFitters love a challenge and never back down because conditions arent perfect. While so many are looking for a quick, easy fix you realize that the only way to reach your goal is blood, sweat and tears. We are proud to be part of such a hard working, motivated group of athletes. Thank you!

Hydrate! we cant emphasize the importance of this enough. Bring a BIG bottle of water, a jug, a gallon, a cooler…whatever it takes.

10 Rounds for time:

10 SDHP (95/65)
15 Jumping Squats

Hydrate / Stretch / Refuel (EAT)

By Faith
“Now faith is being sure of what we hope for and certain of what we do not see.”
- Hebrews 11:1

“Any fool can criticize, condemn, and complain but it takes character and self control to be understanding and forgiving.”
– Dale Carnegie

“He that blows the coals in quarrels that he has nothing to do with, has no right to complain if the sparks fly in his face.”
– Benjamin Franklin

Yes, I sweat and sometimes bleed. Yes, I go as hard as I can. Yes, it hurts. I look at every workout as a challenge to do better than the time before. Yes, I deadlift and Squat. I Run, jump, push, pull, drag sleds, flip tires and do pull-ups….Yes, I AM CrossFit.

It has been very hot lately and when you get hot your body starts to overheat and then your cooling system kicks in and you start to sweat (some more than others) sweat gets everywhere and it makes it hard to hold on to stuff. When you make numerous trips to the chalk bucket, chalk up those sweaty hands up and jump right back on the bar two things happen; your grip doesn’t get better because chalk won’t help wet hands it just turns into goo that makes you slip even more. Two, your hands get really wet and start to callous up and then tear really quickly. You must be thinking to yourself Hmmm “man, what can I do then?” Well, you can get some arm bands which serve two purposes, they look awesome (1980’s style! Super Cool) and they help keep sweat off your hands. Or, you can bring a small towel with you and wipe your hands off before chalking them up. Oh, and thirdly, thanks for not whining about it being hot.

What is your goal? Are you getting there?

BE STRONG!
Janice and Jay

CF 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

HYDRATE! HYDRATE! HYDRATE!

For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

2010 CrossFit Games times.
Graham Holmberg 16:59, Annie Thorisdottir 17:53

Option – due to the extreme heat you have the option of “Helen” vs. “Helen on steroids from CrossFit Games” above.

Helen
3 Rounds of:
Run 400 Meters
21 Kettlebell Swings
12 Pull-ups

I am praying to you because I know you will answer, O God. Bend down and listen as I pray. Show me your unfailing love in wonderful ways. By your mighty power you rescue those who seek refuge from their enemies. Guard me as you would guard your own eyes. Hide me in the shadow of your wings.
Psalm 17:6-8

Life’s problems wouldn’t be called “hurdles” if there wasn’t a way to get over them.

Though no one can go back and make a brand new start, anyone can start from now and make a brand new ending.

Crispy Nut and Herb Fried Chicken with Creamy Avocado

Jeanne Chun supplied the recipe for the crispy coating, a simple mixture of nuts and herbs that cooks up into a richly flavorful, finger-lickin’ good version of fried chicken.

Jeanne blends several types of nuts together with herbs for her chicken coating, which yields a richly flavored crust. For a more specific flavor, choose one type of nut to pair with the fresh herb of your choice. A crust of pecans and parsley is sure to please any crowd, with its mild and familiar flavor. Walnuts have a bolder flavor and won’t be overpowered by a generous handful of minced basil. Almonds and dill are a combination we’ll come back to repeatedly, for the extra-crispy texture of the ground almonds and the way the dill retains it’s flavor. For a change of pace, however, macadamia and tarragon is a favorite combination, sweeter than the others with a buttery, rich texture.

Once you decide which combination of nuts and herbs to use, the only challenge left is making sure the chicken is cooked through before the outer coating of nuts burns. The aroma of lightly toasted nuts is a beautiful thing; the rancid smell of burning nuts is not. You can avoid this by pounding the cutlets so they are quite thin or by frying the chicken until the nuts are nicely browned, then finish the cutlets in the oven at 350 degrees Fahrenheit for ten minutes or so.

A coating of nuts fried in oil gives a skinless piece of meat like chicken cutlet the fatty richness that’s missing. Plus, the extra protein from the nuts is so satisfying that you’ll find yourself getting full without overeating. This means there might be leftovers, which is a lucky predicament that’s easily taken care of… Jeanne’s fried chicken just happens to be fantastic over salad the next day.

Ingredients:

2 chicken cutlets
4 eggs
4 cups raw, unsalted nuts of your choice
1/2 cup finely chopped herbs of your choice
1/4 – 1/2 cup cooking oil of your choice
1 avocado, sliced
Salt & pepper to taste

Directions:
Finely grind nuts in food processor, but don’t grind them so long that they turn into paste. Combine the ground nuts with the chopped herbs. Add salt and pepper to taste.

Lightly beat raw eggs in large bowl. Dip chicken cutlets in the egg wash and coat both sides with the nut mixture.

Heat oil in skillet over medium heat. Place chicken in skillet and cook until browned on both sides and cooked through, about five minutes a side.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

Variations:
This recipe can be adapted with a variety of spices, herbs and nuts and can also be used with pork cutlets or other meats.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

Top with avocado slices before serving.
If you’re increasing this recipe and cooking several batches of cutlets, change the oil halfway through so it doesn’t become dark and have a burnt flavor.

If you don’t have something positive to say then don’t say anything because nobody wants to hear it.

BE STRONG!
Janice and Jay

CrossFit 864 – REST DAY

Check out the new CrossFit 864 t-shirts / caps

Have a great Sunday!

Gossips can’t keep secrets, so avoid people who talk too much.
-Proverbs 20:19

People spend too much time finding other people to blame, too much energy finding excuses for not being what they are capable of being, and not enough energy putting themselves on the line, growing out of the past, and getting on with their lives.
-J. Michael Straczynski

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

Are you focused on doing your best or always looking for an excuse?
Do you spend more time concerned about other peoples life than you do your own?

Try to look past the small obstacles that you will face today and be thankful for all of the many blessings that you have received.

BE STRONG!
Janice and Jay

CrossFit 864 WOD – 8:30a.m.

Team Workout

Just in case you haven’t noticed “IT’S HOT”…..
Make sure that you drink plenty of water prior to your workout and continue to drink during and after. You cant stay hydrated if you only drink while you are working out…a 12 oz. bottle of water will not do the job. Train smart.

“Jesus said, “Let the little children come to me, and do not hinder them, for the kingdom of heaven belongs to such as these.”
- Matthew 19:14

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”
-Carlos Castaneda

BE STRONG!
Janice and Jay

CrossFit 864 WOD – 4:15p.m. / 5:15p.m. / 6:15p.m.

Five rounds for time of:
45 pound Overhead walking lunges, 50 feet (45/25 plate)
21 Burpees

Trailing knee gently touches the ground on each lunge.

Overhead Lunges with Weight by Elizabeth Quinn

A Variation of the Lunge Works Nearly Every Muscle in the Body

This is a variation of the basic lunge exercise that works the entire body and has tremendous benefits for most athletes. By holding weights overhead while performing a lunge, you build upper- and- lower-body strength, increase the power and speed in the legs and improve core strength during movements. The overhead lunge exercise builds lower body strength in the quads, glutes and core, while improving balance and proprioception.

This exercise builds power, because it requires that the athlete load the foot, knees, hips and core up through the shoulders, and then quickly and powerfully unload this weight by driving down in to the ground to return to the start position.

As a stability exercise, this movement isolates the quads and hamstrings with the lunge motion. Adding the overhead weight causes the stabilizers in the shoulders, including the upper and lower trapezius, to engage as well as force the core muscles to lengthen and contract even more fully.

To Read Further Click HERE, courtesy of About.com: Sports Medicine

“But what about you?” he asked. “Who do you say I am?” Simon Peter answered, “You are the Christ, the Son of the living God.”
- Matthew 16:15-16

A man can no more take in a supply of grace for the future than he can eat enough for the next six months, or take sufficient air into his lungs at one time to sustain life for a week. We must draw upon God’s boundless store of grace from day to day, as we need it.
-D.L. Moody

Poor form in the gym is caused by insufficient yelling.
-Strength Coach Mark Rippetoe

If lifting heavy weights for partial [squats] were of any benefit for sports, Gold’s Gym would be fielding the majority of the 2008 Olympic team
-Strength Coach Mark Rippetoe

Hope that all of you have had a great week.
BE STRONG!
Janice and Jay