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Friday October 31,2014

CF864 Strength and Conditioning

And do not fear those who kill the body but cannot kill the soul. Rather fear him who can destroy both soul and body in hell.
-Matthew 10:28

“Rummaging in our souls, we often dig up something that ought to have lain there unnoticed. ”
-Leo Tolstoy

Quality over Quantity – Always.

Reminder – November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates – Saturday November 8th. Sign up list on whiteboard at gym.

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:

Run 400 Meters
12 Floor Press or Bench Press
21 Weighted Step-ups (one KB in rack position)

Rx Load on Bench = 80% of your body weight
Load on step-up = AHAP – alternate steps L/R

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

What does your “Post WOD” recovery nutrition look like? You work too hard in the gym to blow it on crappy food.

Have a great weekend!

Never Give Up!
Jay and Janice

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Thursday October 30, 2014

CF864 Strength and Conditioning

All Scripture is inspired by God and is useful to teach us what is true and to make us realize what is wrong in our lives. It corrects us when we are wrong and teaches us to do what is right. God uses it to prepare and equip his people to do every good work.
-2 Timothy 3:16-17

“God’s definition of what matters is pretty straightforward. He measures our lives by how we love.”
-Francis Chan

Constantly Varied – Be Prepared

Reminder – November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates – Saturday November 8th. Sign up list on whiteboard at gym.

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.) WOD – For time:

50 KBS (24kg./16kg.)
50 Push-ups (HR)
50 Unbroken Single-unders (fast)
50 Box Jumps (24/20)
50 Unbroken Single-unders (fast)
50 Push-ups (HR)
50 KBS (24kg./16kg.)
d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Have a great day!

Never Give Up!
Jay and Janice

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Tuesday October 28, 2014

CF864 Strength and Conditioning

Whatever you do, work heartily, as for the Lord and not for men.
-Colossians 3:23

“Meetings are by definition a concession to a deficient organization. For one either meets or one works. One cannot do both at the same time.”
-Peter Drucker

Reminder – November Dues (NLT Saturday Nov. 1, 2014)
$25.00 Late fee on all dues after Nov. 1.
Thank you for your consideration!

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 – For time:

Run 1 Mile
50 Back Squats
30 Strict Pull-ups

Rx Load – Back Squats = Your body weight on bar

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

Train Hard. Eat Clean. Plenty of Rest. Repeat

Take a minute to share a word of encouragement with someone today.
“Have a great day”
Never Give Up!
Jay and Janice

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Monday October 27, 2014

CF864 Strength and Conditioning

Oh, taste and see that the Lord is good! Blessed is the man who takes refuge in him!
-Psalm 34:8

“Happiness is hanging with friends who know you way more than you’d care to share.”
-Todd Stocker

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. The buy in and cash out are part of the WOD.
Thank you!

ALL WODs / Buy In – start as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – as a group

c.) Today’s WOD – “Grace”

Clean and Jerk 135 Pounds, 30 Reps for time

For those of you that were unable to make it to a “Barbells for Boobs” WOD and don’t want to miss a chance to PR your Grace time…today is your day.

How much skill work on cleans have you included lately? Good day to test your clean and jerk form. Train to be better than you were yesterday.

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

MRT – Tonight
Monday, October 27 (after last WOD) 7:00p.m.

R-21 CF864 Hero WOD honoring fallen SC State Trooper Mark Coates – Saturday November 8th. Sign up list on whiteboard at gym.
It’s Monday – Be Awesome!

Never Give Up!
Jay and Janice

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Friday October 24, 2014

CF864 Strength and Conditioning

The Lord does not delay His promise…but is patient with you, not wanting any to perish but all to come to repentance.
-2 Peter 3:8-9,14-15

“The two most powerful warriors are patience and time.”
-Leo Tolstoy

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 21-15-9 Reps of:

C2B Pull-ups (chin over bar, arms fully extended at bottom)
Box Jumps (24/20)
FW – One Arm Rack KB (24kg./16kg.) to 50M switch arms

BEAST MODE:
Strict / No Kip Pull-up
Box Jumps (30/24)
FW Load = 32kg./24kg.

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

What does your “Post WOD” recovery nutrition look like?

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. Save $20.00. Take advantage of this today.

Have a great weekend!

Never Give Up!
Jay and Janice

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Thursday October 23, 2014

CF864 Strength and Conditioning

But God shows his love for us in that while we were still sinners, Christ died for us.
-Romans 5:8

“The irony is that while God doesn’t need us but still wants us, we desperately need God but don’t really want Him most of the time.”
-Francis Chan

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.

Skill Work – Not sure what to include in your skill work? What do you suck at the most? Arrive in time to warm up and do skill work before the buy in.

a.) Warm-up/Skill Work/Mobility

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

c.) Strength – Squat Clean 1RM
Week 3 – Build up to a tough single

d.) Conditioning

EMOM 5
7 K2E
50 M Sprint (100% effort to 50 – walk back)

then – After 2 Minute Rest (as a group)

4 RFT: AFAP
25 Plate G2OH (45/25) – Don’t drop/slam plate
10 GHD Sit-ups (sub 20 AbMat Sit-ups)

FORM!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Back Squat – Monday’s
Squat Clean – Thursday’s

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

Have a great day!

Never Give Up!
Jay and Janice

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Wednesday October 22,2014

CF864 Strength and Conditioning
The seed that fell on the footpath represents those who hear the message, only to have Satan come at once and take it away.
-Mark 4:15 (NLT)

Some people are like seed along the path, where the word is sown. As soon as they hear it, Satan comes and takes away the word that was sown in them.
-Mark 4:15 (NIV)

“You may delay, but time will not.”
-Ben Franklin

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

Constantly Varied – Be Prepared for the Unexpected
-CrossFit

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 – AMRAP 20

5 Back Extensions (slow reps – 3 second hold at top)
10 One Arm KB Press (AHAP) – 5 each side
15 Step OH Lunge (45/25)
20 Second Handstand Hold

d.) Cash Out – Finish Strong

Do you always skip/neglect the skill work and mobility work? Does it show in your WODs?

Limited Time CF864 Member Special
Pay for November and December together and receive a $10.00 discount for each month. If you would like to take advantage of this offer and save $20.00 you must do so no later than Thursday October 23, 2014.

Have a great Wednesday!

Never Give Up!
Jay and Janice

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