Saturday May 19, 2012
CrossFit864

“Do to others whatever you would like them to do to you. This is the essence of all that is taught in the law and the prophets.
-Matthew 7:12

No Saturday morning workout this week. 

Saturday WODs will be scheduled on a week to week basis so please sign up during the week and please show up if you sign up. Thanks!

This past week was a great week in the gym with a lot of PR’s! …..We LOVE PR’s ….PR’s are good! Great job y’all.

Have a great weekend! Have fun!

BE STRONG!
Jay and Janice

CrossFit864

Their minds are full of darkness; they wander far from the life God gives because they have closed their minds and hardened their hearts against him.  They have no sense of shame. They live for lustful pleasure and eagerly practice every kind of impurity. But that isn’t what you learned about Christ. Since you have heard about Jesus and have learned the truth that comes from him, throw off your old sinful nature and your former way of life, which is corrupted by lust and deception. Instead, let the Spirit renew your thoughts and attitudes. Put on your new nature, created to be like God—truly righteous and holy.
-Ephesians 4:18-24

“A forgiveness ought to be like a canceled note, torn in two and burned up, so that it can never be shown against the man. “  
-Henry Ward Beecher 

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

Part 1 – Posted on whiteboard

Part 2 – “Helen”

3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (1.5 pood/1 pood)
12 Pull-ups

Beast Mode – For those of you that love the extra challenge.
Guys = 2 pood kbell / weighted vest
Girls = 1.5 pood kbell / weighted vest
No subs or modifications (no bands or jumping) pull-ups.

Train Hard – Train Heavy – Train Smart

Yoga at CF864 this Sunday (May 20) at 4:00p.m. $6.50 per person

“Murph” Memorial Day Weekend – Saturday May 26 at 10:00a.m. with a cookout at gym after the workout. We need a headcount…Sign up on the board if you are coming and let us know what side item you plan on bringing.

Have a great day!

BE STRONG!
Jay and Janice

Thursday May 17, 2012

CrossFit864

“The LORD your God is in your midst, a mighty one who will save; he will rejoice over you with gladness; he will quiet you by his love; he will exult over you with loud singing.”
-Zephaniah 3:17

For of those to whom much is given, much is required.
-John F. Kennedy (1917-1963) Thirty-fifth President of USA

Do you take more than you give?

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

Today’s Workout-

Part 1 – Posted on the whiteboard (starts as a group)

Part 2 – Strength – Deadlift 1-1-1-1-1

Part 3 – “Diane”

21-15-9 reps, for time:
Deadlift 225 pounds
Handstand Push-ups

FORM/FROM (Full Range of Motion) Do NOT be satisfied with just going through the motion of the movements…work on getting your form dialed in. Things get better when you take the time to do skill work. Work on you goat (movements that you stink at.) 

Are you coachable?

BE STRONG!
Jay and Janice

CrossFit864

Those who consider themselves religious and yet do not keep a tight rein on their tongues deceive themselves, and their religion is worthless. Religion that God our Father accepts as pure and faultless is this: to look afterorphans and widows in their distress and to keep oneself from being polluted by the world.
-James 1:26-27

Things done well and with a care, exempt themselves from fear.
-William Shakespeare

Today’s Schedule: 5:15a.m./9:00a.m.

Part 1- Posted on the whiteboard (starts on the clock as a group)

Part 2 – For time, complete 21-15-9 reps of:
SDHP (95/65) 
Push-up’s (CF hand release)
Box Jumps (24/20)

I don’t stop when I’m tired, I STOP WHEN I’M DONE!

BE STRONG!
Jay and Janice

CrossFit864

“For you formed my inward parts; you knitted me together in my mother’s womb. I praise you, for I am fearfully and wonderfully made. Wonderful are your works; my soul knows it very well.”
-Psalm 139:13-14

“An apology is the superglue of life. It can repair just about anything.”
-Lynn Johnston

On this day in history – May 15, 1928
-Mickey Mouse premiered in his first cartoon, Plane Crazy

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

Part 1 – Posted on whiteboard (starts as a group)

Part 2 – For time, Complete 2 Rounds of:

“Eva”
Run 800 Meters
2 Pood KB Swing, 30 Reps
30 Pull-ups 

Without rest complete 2 Rounds of:

50 Mountain Climbers (4 count)
50 Sit-ups (unanchored)

BE STRONG!
Jay and Janice

CrossFit864

“Charm is deceitful, and beauty is vain, but a woman who fears the LORD is to be praised.”
-Proverbs 31:30

“It takes a great deal of character strength to apologize quickly out of one’s heart rather than out of pity. A person must possess himself and have a deep sense of security in fundamental principles and values in order to genuinely apologize.” 
-Stephan Covey

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

Part 1
Posted on the whiteboard – starts together as a group at times posted above.

Part 2
Strength – Floor Press 1-1-1-1-1 

Work up to a 1 RM – Go for a PR! Strength is our primary focus today.

Strict reps on the floor press. 
Legit reps = legs fully extended and butt stays on the floor throughout the entire movement. Elbows must touch the floor on each rep. Cheat reps = No rep! If you are spotter call your partner out if the rep in no good.

Part 3
Conditioning – Complete 10 Rounds for time – AFAP

10 Push-ups (CF hand release)
10 T2B

BE STRONG!
Jay and Janice

CrossFit864

“Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you.”
-Ephesians 4:32

There will be a Saturday morning workout this week kicking off at 0830 sharp. Hope to see you there.

Have a great weekend!

BE STRONG!
Jay and Janice