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Friday November 21, 2014

CF864 Strength and Conditioning

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Silence is a source of great strength.
-Lao Tzu

Quality over Quantity – Always.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

30 Box Jumps (24/20)
30 One Arm KB Push Press (AHAP) 15 each side

3 Rounds of Cindy
5 Pull-ups/10 Pushups/15 Air squats

Skill work today – Ring Dips and Hollow Rocks

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade – December 6.

CF864 Christmas Party – December 18 at gym. See board for details (note – date change)

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

Check us out at CrossFit864 on Facebook
Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, “I wish you would have kept more for yourself.”
-David Platt

Never Give Up!
Jay and Janice

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Thursday November 20, 2014

CF864 Strength and Conditioning

A fool gives full vent to his anger, but a wise man keeps himself under control.
-Proverbs 29:11

I like the dreams of the future better than the history of the past.
-Thomas Jefferson

Constantly Varied – Are you Prepared?

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

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

Deadlift – Monday’s
Floor Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you working on your weakness or will you just be content with it being a weakness?

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

c.) Strength – Floor Press 1RM (work up to a heavy single) Week 3

d.) Conditioning – Complete the following:
3 x
5 reps of 1 and 1/4 Goblet Squat (AHAP) in 30 Seconds
Rest 30 Seconds
ME T2B in 30 Seconds
Rest 30 Seconds
ME Ball Slams in 30 Seconds
Rest 30 Seconds
30 Second Plank Hold (on elbows)
Rest 30 Seconds

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade – December 6.

CF864 Christmas Party – December 18 at gym. See board for details (note – date change)

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

It’s Thursday – What’s motivating you today?

Check us out at CrossFit864 on Facebook

“If you love me, keep my commands.”
-Jesus (John 14:15)

Have a great day!

Never Give Up!
Jay and Janice

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Wednesday November 19, 2014

CF864 Strength and Conditioning

Don’t be selfish; don’t live to make a good impression on others. Be humble, thinking of others as better than yourself. Each of you should look not only to your own interests, but also to the interests of others.
-Philippians 2:3-4

Selfishness is that detestable vice which no one will forgive in others, and no one is without himself.
-Henry Ward Beecher

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

Constantly Varied
-CrossFit

ALL WODs / Buy In – start as a group.

It you choose to rush into your training and neglect a thorough warm up it’s not a matter of if you get injured but a matter of when. Mobility and skill work as just important to a CrossFit athlete as a strength movement or a metcon. Don’t neglect it. Train to be a better athlete. How can we help?

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

Skill Work – Rings

b.) Buy In – Starts as a group

c.) WOD – 4 RFT:

10 Back Extensions (hold 3 seconds at top)
15 No Push up Burpee
25 AbMat Sit-ups
30 Second Hold on pull-up bar
Bear Crawl – 1 Length of gym

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 18 at gym. See board for details (note – date change)

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

It’s Tuesday – How’s your nutrition looking? Back on track from the weekend?

Check us out at CrossFit864 on Facebook

Have a great Wednesday!

Never Give Up!
Jay and Janice

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Tuesday November 18, 2014

CF864 Strength and Conditioning

If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.
-1 John 1:9

“To be a Christian means to forgive the inexcusable because God has forgiven the inexcusable in you.”
-C.S. Lewis

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

Train Hard. Eat Clean. Plenty of Rest. Repeat = Results

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – Barbell Complex

10 RFT:

2 Power Cleans
3 Front Squats
4 Push Press
5 Push-ups

RX Load = 135/95
Beast Mode = 185/135
Form, Form, Form!
Scale based on your strength / fitness level

d.) Cash Out – Finish Strong

Train Smart – Listen to your body

Skill Work – Work on your weakness

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga – Tonight (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 18 at gym. See board for details (note – date change)

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

It’s Tuesday – How’s your nutrition looking? Back on track from the weekend?

Check us out at CrossFit864 on Facebook

Never Give Up!
Jay and Janice

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Monday November 17, 2014

CF864 Strength and Conditioning

Surely God is my salvation; I will trust and not be afraid. The LORD, the LORD, is my strength and my song; he has become my salvation.”
-Isaiah 12:2

Aim at heaven and you will get earth thrown in. Aim at earth and you get neither.
-C.S. Lewis

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 for that class. Out of respect for your fellow CrossFitters – PLEASE listen up so that you will be ready to go when the WOD starts. The buy in and cash out are part of the WOD.
Thank you!

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

Deadlift – Monday’s
Floor Press – Thursday’s

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Strength – Deadlift (work up to a heavy single)

This is week 3 on our current strength cycle

d. Conditioning: AMRAP – 12

5 Strict Pull-ups (palms forward)
7 KBS (AHAP)
9 Weighted Step-ups

Goal – All UB (unbroken) reps.
Pull-ups are strict, no kip, palms forward.
KBS – Russian Style – Use a weight heavier than you normally swing while still maintaining perfect form. Don’t sacrifice load for form.
Step-ups using 45/25 pound plate OH – 9 total steps alternating legs each step.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Don’t forget to post your 1 rep deadlift and conditioning rounds on the whiteboard. Post it if you are number one on the WOD or dead last.
Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga – Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20

How’s your nutrition looking? Junk in = Junk! Remember that you will NEVER out train bad nutrition.

Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, November 17 (after last WOD) 7:00p.m.

Have a great Monday!

Never Give Up!
Jay and Janice

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Friday November 14,2014

Friday  November 14,2014

CF864 Strength and Conditioning

“So also faith by itself, if it does not have works, is dead.”
-James 2:17
“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.”
-Thomas A. Edison

Quality over Quantity – Always.

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

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – 3 RFT: (Quality Reps)

20 UB Back Squats (135/95)
15 Strict Pull-ups
10 UB Push Press (135/95)

Use same bar for squat and push press
Squat – all reps below parallel
Goal – all reps UB or as few sets as possible

Skill work today – Hollow Rocks

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

We still have a few limited run “R-21 Hero WOD” t-shirts left from Saturday. If you are interested grab one before they are gone. S,M,L only.

Yoga – Tuesday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

Check out the new A.H.A.P tees in gym. Going fast – grab your color/size before they are gone. $20
Have a great weekend!

There is never going to be a day when I stand before God and he looks at me and says, “I wish you would have kept more for yourself.”
-David Platt

Never Give Up!
Jay and Janice

Read More

Thursday November 13, 2014

CF864 Strength and Conditioning

“If you love me, keep my commands.”
-Jesus (John 14:15)

“We in America do not have government by the majority. We have government by the majority who participate.”
-Thomas Jefferson

Constantly Varied – Be Prepared

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

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

Deadlift – Monday’s
Floor Press – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you working on your weakness?
b.) Buy In – and ALL WODs start as a group.

c.) Strength – Floor Press (work up to a heavy set of 3)

d.) Conditioning – Complete the following:

60 HR Push-ups for Quality (tight – no sagging)
4 Minute cap (if not complete – post # completed)

Rest 1 Minute -

EMOM – 10
Even – Hold chin over bar 30 seconds
Odd – 15 Second Plank / 6 Box Jumps (24/20)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Yoga – Thursday (Nov 18) at 7:15p.m. $5 per person

Clinton Christmas Parade – December 6. See board for details

CF864 Christmas Party – December 19 at gym. See board for details

New shirts in the gym this week.
Have a great day!

Never Give Up!
Jay and Janice

Read More
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