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Wednesday April 23,2014

CF864 Strength and Conditioning

For ever since the world was created, people have seen the earth and sky. Through everything God made, they can clearly see his invisible qualities—his eternal power and divine nature. So they have no excuse for not knowing God.
-Romans 1:20

Jesus cannot forget us; we have been graven on the palms of his hands.
-Lois Picillo

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on TGU this week.

Buy In – always as a group

WOD – 4 RFT:

25 Ball Slams
25 Single-unders (fast/unbroken)
25 AbMat Sit-ups
25 Lateral Hops (each side = 1 rep)

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up

be strong!
Jay and Janice

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Tuesday April 22,2014

CF864 Strength and Conditioning

I give them eternal life, and they will never perish. No one can snatch them away from me, for my Father has given them to me, and he is more powerful than anyone else. No one can snatch them from the Father’s hand. The Father and I are one.”
-John 10:28-30

“With the new day comes new strength and new thoughts.”
-Eleanor Roosevelt

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work / Your weakness

Buy In – always as a group

WOD – For time: 21-15-12-9-6 reps of:

KBS
T2B

Rx Load = 24kg./16kg.

Rx = movement standard:
Kettlebell swing:
At the top of the swing, the kettlebell must be fully inverted (bell over the handle, straight up), centered over the feet with the hips and knees fully extended and the arms straight, fully extended at the top of the swing. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels.

Don’t drop kettlebells – please control to the ground.

T2B = Palms forward. Toes must make contact with the bar on each rep.

Cash Out – Finish Strong

Do you hit the door and skip the cash out when it includes mobility or skill work? Don’t neglect this important part of CrossFit training! It’s just as important as the WOD if you want to be a well rounded athlete.

CrossFit864 Pump and Run” Bench Press/5kMay 3, 2014 – Get signed up today.

be strong!
Jay and Janice

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Monday April 21,2014

CF864 Strength and Conditioning

O death, where is your victory? O death, where is your sting?” For sin is the sting that results in death, and the law gives sin its power. But thank God! He gives us victory over sin and death through our Lord Jesus Christ.
-1 Corinthians 15:55-57

“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don’t worry; the forces of evil are breathing their last. Not to worry…He’s risen!”
-Charles Swindoll

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

Warm-up/Skill Work – Goat work. Work on Dips (ring/bar) and clean form – foot position and rack position.

Goal today in the gym – NO jacked up cleans! Don’t create your own hybrid movement.

ALL WODs start together as a group.

Buy In – always as a group

WOD – For Time / Quality
30 Power Cleans
Run 800 Meters
30 Burpees

Rx Load = 75% of your body weight on bar

Burpees:
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above their head with arms/elbows straight and fully extended. No clapping behind the head. Both feet must leave the ground simultaneously and all Burpees must show full hip extension in order for it to be considered a rep. Anything less is considered scaled.

Rx = Movement Standards/Load/ROM/Form

Cash Out – Finish Strong

How was your nutrition this weekend? Did you waste all of the hard work that you put into your training last week by eating junk?

When digested, ALL carbs are sugars. So, think of eating carbs as eating sugar. Moreover, think of eating refined (processed) carbohydrates as eating concentrated sugar.
-D.E. Bradford

Carbs do two things – they taste good and they make you fat.

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 21 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up today.

I am a soldier, I fight where I am told, and I win where I fight.
-General George Patton Jr

“Happy Monday”

be strong!
Jay and Janice

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Friday April 18,2014

CF864 Strength and Conditioning

“Good Friday”

Greater love has no man than this, that a man lay down his life for his friends.
-John 15:13

Our old history ends with the cross; our new history begins with the resurrection.
-Watchman Nee

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

ALL WODs start together as a group.

Warm-up/Skill Work – Goat work.

Buy In – always as a group

WOD – “Good Friday WOD”

Cash Out – Finish Strong

How far did Jesus carry the cross to Calvary?
It is 0.3 kilometers (800 meters/half mile) from Pontius Pilate’s court to the traditionally accepted site of the crucifixion Golgotha, which means “the Place of the Skull.” We really don’t know how far Jesus carried the cross because Simon of Cyrene was pulled from the crowd to carry it for him. Also, the precise path Jesus took through Jerusalem is not recorded in the Bible.
Source: Christian Apologetics and Research Ministry
How much did the cross weight that Jesus had to carry?
There are many historians that have researched the answer to this question, and an average cross weighed about 300 pounds, they were massive and made out of extremely heavy wood. The condemned was forced to carry the crossbeam on his shoulders to the place of execution. but the crossbeam would not be quite as burdensome, weighing around 75–125 pounds (35–60 kg). Upright posts would presumably be fixed permanently in place, and the crossbeam, with the condemned person perhaps already nailed to it, would then be attached to the post.
Jesus’ final hours on the cross lasted from approximately 9:00a.m. to 3:00p.m., a period of about six hours.
Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule
Friday – 5:15a.m. and 9:00a.m. only
Saturday – No WOD

Check the CF864 News Board at the gym for upcoming events

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up

For what shall it profit a man, if he gain the whole world, and suffer the loss of his soul?
-Jesus

be strong!
Jay and Janice

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Thursday April 17,2014

CF864 Strength and Conditioning

Love Fulfills God’s Requirements
Owe nothing to anyone—except for your obligation to love one another. If you love your neighbor, you will fulfill the requirements of God’s law.
-Romans 13:8

The Christian life is not a constant high. I have my moments of deep discouragement. I have to go to God in prayer with tears in my eyes, and say, ‘O God, forgive me,’ or ‘Help me.’
-Billy Graham

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

ALL WODs start together as a group.

Rx = Movement Standards/Load/ROM/Form

Warm-up/Skill Work – Goat work. Work on squat therapy

Buy In – always as a group

Strength – Back Squat 1 RM

Work up to a heavy single squat. Make sure that you have a spotter (that’s paying attention) Must hit depth.

A Squat above parallel is NOT a Squat!

Conditioning – “Justin”

30-20-10 reps for time of:
Body-weight back squats
Body-weight bench press
Strict pull-ups

CrossFit HQ Hero WOD-
U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan—assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina—died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

30 Minute Time Cap

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up

Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule
Friday – 5:15a.m. and 9:00a.m. only
Saturday – No WOD

Check the CF864 News Board at the gym for upcoming events

“Have a great day”

be strong!
Jay and Janice

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Wednesday April 16,2014

CF864 Strength and Conditioning

Pay your taxes, too, for these same reasons. For government workers need to be paid. They are serving God in what they do. Give to everyone what you owe them: Pay your taxes and government fees to those who collect them, and give respect and honor to those who are in authority.
-Romans 13:6-7

“If Jesus rose from the dead, then you have to accept all that he said; if he didn’t rise from the dead, then why worry about any of what he said? The issue on which everything hangs is not whether or not you like his teaching but whether or not he rose from the dead.”
-Timothy Keller, The Reason for God:
Belief in an Age of Skepticism

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

Rx = Movement Standards/Load/ROM/Form

Skill Work – Goat work. Pick a weakness.

ALL WODs start together as a group.

Buy In – as a group

WOD

AMRAP – 7
7 Dips (rings / bar) No Bands – scale to HR Push-ups
9 Back Extensions (hold 2 seconds at top)

Rest 1 Minute

AMRAP – 7
7 Weighted Sit-ups (45/25 pound plate)
9 Weighted Step Walking Lunge
(9 total steps / KB through legs)

FORM!

Cash Out – Finish Strong

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up!

Check us out at CrossFit864 on Facebook

Easter / Good Friday Schedule
Friday – 5:15a.m. and 9:00a.m. only
Saturday – No WOD

Check the CF864 News Board at the gym for upcoming events

Have a great “Hump Day”

be strong!
Jay and Janice

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Monday April 14,2014

CF864 Strength and Conditioning

He personally carried our sins in his body on the cross so that we can be dead to sin and live for what is right. By his wounds you are healed.
-1 Peter 2:24

“If man had his way, the plan of redemption would be an endless and bloody conflict. In reality, salvation was bought not by Jesus’ fist, but by His nail-pierced hands; not by muscle but by love; not by vengeance but by forgiveness; not by force but by sacrifice. Jesus Christ our Lord surrendered in order that He might win; He destroyed His enemies by dying for them and conquered death by allowing death to conquer Him.”
-A.W. Tozer

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

Warm-up/Skill Work – Goat work. Work on clean form (starting position and rack position) Train to be a better athlete. Don’t be satisfied with just getting by.

ALL WODs start together as a group.

Buy In – always as a group

Strength – Press 1 RM

Work up to a heavy single strict press. Go for a PR today!

Conditioning 21-15-9 Reps of:

Strict T2B (no kip)
Squat Clean (95/65)

Rx = Movement Standards/Load/ROM/Form

Cash Out – Finish Strong

Men’s Roundtable Tonight – A Quest for Authentic Manhood
Monday, April 14 (after last WOD) 7:00p.m.

CrossFit864 Pump and Run” Bench Press/5k
May 3, 2014 – Get signed up today. Last chance to save!
The early entry fee discount ends April 15. Rate goes up after April 15.

“Happy Monday”

be strong!
Jay and Janice

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