CROSSFIT864

“Humble yourselves before the Lord, and he will exalt you.”
-James 4:10

Being humble is not the same as being weak.

Today’s Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Clock starts – complete 5 minutes of handstand push-up/handstand hold work

Back Squat – 20 Reps
Push Press – 40 Reps
Back Squats – 20 Reps

Load =
Back Squat – AHAP (you select the weight)
Push Press – AHAP (you select the weight)

Abdominal Strength – Shooters choice:
50 K2E or 50 (4 count) Flutter kicks

Train Hard – Train Heavy – Train Smart

“Whether you be man or woman you will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”
-James Allen

Hope that your week has been a good one.

BE STRONG!
Jay and Janice

CROSSFIT864

“Where Real Fitness is Earned”

“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.” 
-Philippians 4:8

“These were people so hungry for love that they were accepting substitutes.   There were embracing material things and expecting a sort of hug back. But it never works. You can’t substitute material things for love or for gentleness or for tenderness or for a sense of comradeship. Money is no substitute for tenderness, and power is not a substitute for tenderness. I can tell you as I’m sitting here dying, when you most need it, neither money nor power will give you the feeling you’re looking for, no matter how much of them you have.”  
-Morrie (from Tuesdays with Morrie)

Today’s Schedule – warm ups start promptly as a group at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Please be on time out of respect for your fellow CrossFitters. This keeps the workouts on schedule.

Make sure that you are warmed up and prepared to pull heavy weight before you get started. Do not rush into a heavy load without starting light and working up to a single rep. Strength days are slower paced so be patient and supportive of others as we train to get stronger.

Strength training is our primary focus today so show up prepared to lift “heavy stuff” off the floor!

Strength – Deadlift 1-1-1-1-1
Work up to a 1RM – Set a new PR today!

As a group:

“Deadlift and Push-ups”
Minute 1 -1 Deadlift, 1 Push-up
Minute 2 -2 Deadlift, 2 Push-ups
Minute 3 -3 Deadlift, 3 Push-ups
Continue until you run out of time or until you tap out.
Once you tap out (can’t complete a full round within the minute) you must run 100 meter sprints until the last person in the group finishes the deadlifts and push-ups.
Penalty Run = to 50 meter mark (cone) and back
Load on DL = 50% of 1 RM (today)
Push-up = CF Games style (hand release)
Train Hard – Train Heavy – Train Smart

BE STRONG!
Jay and Janice

CROSSFIT864

Bear One Another’s Burdens
“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted.”
-Galatians 6:1

“Never underestimate the difference YOU can make in the lives of others. Step forward, reach out and help. This week reach to someone that might need a lift”

Today’s Schedule: 5:15a.m./9:00a.m.

Today’s WOD

Skill Work – The clock starts now.

30 OHS (light weight, empty Oly bar or PVC) Working on form

then without rest complete the following AFAP:

25-15-10-5 reps of:
Ball Slams
Weighted Sit-ups (holding the ball that you used for slams) Unachored
Lateral Hops (holding the ball that you used for slams) each jump=1 rep

Train Hard – Train Heavy – Train Smart

BE STRONG!
Jay and Janice

CROSSFIT864

“If any of you lacks wisdom, let him ask God, who gives generously to all without reproach, and it will be given him.”
-James 1:5

When one door closes another door opens; but we so often look so long and so regretfully upon the closed door, that we do not see the ones which open for us.
-Alexander Graham Bell

Today’s Schedule – Warm ups start as a group at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL workouts start together as a group at the scheduled times.

ROM (range of motion) and Form, Form, Form! 

“Filthy Fifty”

50 Box jump, 24 inch box
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45 pounds
50 Back extensions 
50 Wall ball shots, 20 pound ball
50 Burpees 
50 Double unders 

Mojo (moj-oh) noun – self confidence, basis for belief in one’s self and situation

BE STRONG!
Jay and Janice

CROSSFIT864

“Ask, and it will be given to you; seek, and you will find; knock, and it will be opened to you. For everyone who asks receives, and the one who seeks finds, and to the one who knocks it will be opened.”
-Matthew 7:7-8

Conflict cannot survive without your participation. 
-Wayne Dyer

Training Schedule – Group warm ups start promptly at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Strength – Floor Press 1-1-1-1-1 

Form = Legs fully extended during the lift. Elbows must touch the floor and elbows must fully extend (locked out at the top) of every rep. Do not count short, choppy rep that you punch out in a sloppy style. 

Work up to your 1 RM today. Try to set a new PR. Remember that strength is our primary focus today. Stop limiting yourself by having a number (load on the bar) already set in your mind. Come prepared to push yourself hard and encourage each other to push hard! Remember to spot each other closely but never touch the bar while it is moving up (this is not a team exercise) and assist getting the bar back into the rack if the bar starts down or the lifter indicates that he/she cant make the lift. Pay close attention to each other on these heavy lifts. Remember that strength training moves slower than the conditioning work so please be patient if you reach your 1 rep max before everyone else….we do not want to rush anyone through the heavy lifts. If you finish early don’t just stand around, spend the time doing mobility work or skill work. Excited about new PR’s that will be hit on this lift! Listen to the coaching cues today.

PR=Personal Record
1 RM=1 Rep Max

Top 3 Reasons for Strength Training
1- To Get Stronger
2- To Get Stronger
3- To Get Stronger

Then – Starting as a group (at the scheduled times)

AMRAP – 12 Minutes:
200 Meter Sprint
5 Ring Push-ups
10 Jumping Air Squats

Train Hard – Train Heavy – Train Smart

CrossFit 864 Half Marathon Training  
Week 12 (January 23-29, 2012)

Run Schedule:

(1) Run for 90 minutes – easy pace (document distance in your training journal)

(2) 8 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 4 minutes then 4 minutes of 100 meter sprints (rest 30 seconds between each sprint)
Rest 2 minutes then 2 minutes of 100 meter sprints (rest 30 seconds between each sprint)
This is a sprint – Not a jog. 
Do not run at the same pace that you would run a 5k. Go as hard as possible on each run!

(3) Run 8 miles

How is your training going? How can we help?

Easy or Effective – Which one do you want?

BE STRONG!
Jay and Janice

CrossFit864

Are you looking for a workout that’s easy or effective?

The Golden Rule
“So whatever you wish that others would do to you, do also to them, for this is the Law and the Prophets.”
-Matthew 7:12

Be faithful in small things because it is in them that your strength lies.
-Mother Teresa

Today’s Schedule: 5:15a.m./4:15p.m./5:15p.m./6:15p.m.

Complete the following before the workout starts 
Warm up / Skill Work = 5 Minutes of TGU’s 

See movement standards for Rx’d

For time complete 25-15-10 Reps of:

Push Press (95/65)
Pull-ups
Box Jumps (24/20)

Train Hard – Train Smart

Rx’d = Full Range of Motion on ALL reps.

Pull-ups - Athlete must start from a hang with elbows fully extended – no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep – not just a few of them. If you don’t fully extend at the bottom of the pull-up (for any reason) you are doing a scaled version of this workout. Kipping or dead hang – your choice.

Box Jumps – Both feet must leave the ground at the same time and land on the box at the same time. Athlete must fully extend hips and knees on the box.

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar out in front of you – push it up and fully extended (locked out) overhead. Short, choppy reps that are punched out in front of you and never fully extended will be considered scaled/modified and not Rx’d.

Hope that everyone has a good day!

Never let your head hang down. Never give up and sit down and grieve. Find another way.
-Satchel Paige

BE STRONG!
Jay and Janice

CrossFit864

“No temptation has overtaken you that is not common to man. God is faithful, and he will not let you be tempted beyond your ability, but with the temptation he will also provide the way of escape, that you may be able to endure it.”
-1 Corinthians 10:13

There is a slumbering inclination toward desire, which is both sudden and fierce. With irresistible power, desire seizes mastery… a secret, smouldering fire is kindled… at this moment God is quite unreal to us…the powers of clear discrimination and of decision are taken from us… the Bible teaches us in times of temptation… there is one command: Flee! Get away from it… for every struggle against lust in one’s own strength is doomed to failure.
-Dietrich Bonhoeffer

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

Warm-up starts at the times above – please arrive on time.

Skill Work – TGU (Turkish Get Ups) grab a kettlebell and work on your form on the these – work them into your warm up because you are going to see them soon. Check CrossFit864 Facebook for a video.

Remember that strength is our primary focus today!

Strength – Deadlift 3-3-3-3-3 (work up to a 3 RM)

The following will Start as a group after each person has completed their 3 rep deadlift. If you reach your 3 rep max first be patient with those that take a little longer to work up to a heavy weight. Spend the extra time wisely by doing mobility work. 

What was your best 3 rep max during the last strength cycle?

Deadlifts - complete as many reps as possible in 5 minutes
Goal = max work during the time period.
Strategy – You select the amount of weight used that will allow you to produce the greatest amount of work in5 minutes.
Weight x Reps = Total # 

1 Minute Rest

Complete as many rounds as possible in 5 minutes
5 T2B
10 Ball slams

Train Hard – Train Heavy – Train Smart

A quick temper will make a fool of you soon enough.
-Bruce Lee

BE STRONG!
Jay and Janice