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Tuesday July 28, 2015

CF864 Strength and Conditioning

Look carefully then how you walk, not as unwise but as wise, making the best use of the time, because the days are evil. Therefore do not be foolish, but understand what the will of the Lord is.
-Ephesians 5:15-17

“We do not remember days, we remember moments.”
-Cesare Pavese

CF864 Closed – Today’s workout to be completed on your own. Have fun getting outside today. Grab your children and make it a family WOD! Have fun!

See Friday July 24 post for schedule info for this week.

Don’t be slack. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. WODs will be posted here each day this week.

Spend some time this week working on your mobility / flexibility

Today’s WOD – Run 800 Meters stop and complete 100 Squats and finish with 800 Meter run.

Warm-up Spend plenty of time getting prepared for the work that you are about to do. Do not risk getting injured by rushing into the WOD without preparing your body for the hard work ahead.

Challenge WOD – Run 3 Miles stopping every minute to do 20 Air Squats.
If you have a weighted vest wear it.
Skill Work – 10 rounds:
Handstand 30 seconds
Squat hold 30 seconds
Use this as an opportunity to work on squat form by getting low in each squat.

Skill work – finish with wall squats and squat stretch hold.
Abdominal Strength – 100 (4 count) Flutter Kicks then 100 Sit-ups

Remember to stay hydrated. You cant do it just by sipping on a small bottle of water during your workout. Drink water throughout the day (sorry, soft drinks and sweet tea don’t do the job.) Stay healthy! Stay strong!

Thanks for your continued support.
Have a great week.

Check here each day for a workout that you can do at home.

3,2,1 Go!
Never Give up!
Jay and Janice

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Monday July 27, 2015

CF864 Strength and Conditioning

Beloved, let us love one another, for love is from God, and whoever loves has been born of God and knows God.
-1 John 4:7

“Revenge is self-defeating. It will eat away you until there is nothing left.”
-Chris Bradford, The Way of the Warrior

See Friday July 24 post for schedule info for this week.

Equipment needed for today’s WOD:
stopwatch, sidewalk chalk, music (optional) mojo (mandatory)

Today’s CF864 Home WOD:

4 Rounds:
25 Step Walking Lunge
25 4-Count Flutter Kicks
25 Push-ups
1 Minute Plank Hold

Option a.)
4 rounds for time:
10 Handstand push-ups
400m run

Option b.)
10 rounds for time:
10 push-ups
100M Sprint

Option c.)
“Invisible Fran” For time:
21-15-9 reps of:
Air squats
Push ups

Abdominal Strength – 3 x Max Rep Flutter Kicks (straight count)
Count stops when you have to rest and your heels hit the floor

Challenge – wear your weighted vest on today’s WOD.

Spend plenty of time this week working on your mobility.

Need accountability – post your time on CrossFit864 Facebook.

Hope you are having a great day!
Never Give Up!
Jay and Janice

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Friday July 24, 2015

CrossFit Eight.Six.Four

You shall love the Lord your God with all your heart and with all your soul and with all your might.
-Deuteronomy 6:5

“There are no coincidences in life. What person that wandered in and out of your life was there for some purpose, even if they caused you harm. Sometimes, it doesn’t make sense the short periods of time we get with people, or the outcomes from their choices. However, if you turn it over to God he promises that you will see the big picture in the hereafter. Nothing is too small to be a mistake.”
-Shannon Alder

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.) Today’s WOD – EMOM 15

3 Deadlift
6 T2B

RX DL Load = 1.5 times body weight
Conventional Style DL = Grip bar outside of knees
No bounce

T2B = palms forward, legs straight, toes must touch bar every rep
Jacked up form = SCALED.

c.) Cash Out – Finish Strong

Upcoming CF864 Events:

Hey guys,
CF864 will be closed next week July 25-August 1. Sorry for any inconvenience. WOD options will be posted here each day that you can do at home with no equipment required (hope that all of you do it.) We love what we do each and every day at CF864 and we are very blessed to have such a fun, dedicated, supportive, hardcore group – yea, thats you! It is great to start each day knowing that it will be filled with the opportunity to see so many of you working hard to reach your personal goals. Thank you very much for being so understanding and supportive. We appreciate your consideration as we get a few days of quality family time away from our daily routine. We are really looking forward to this time together with our boys. We look forward to spending as much time as possible “unplugged” from media (phones, Facebook, TV, etc.) and we know that each of you understand what kind of break that alone will be. We appreciate each and every one of you very much. We will miss you this week and look forward to seeing all of you on Monday August 3 as we resume our normal gym schedule. We are very proud to be part of such an awesome group of hardworking athletes! Ya’ll are our CF864 family.
Don’t let this be an opportunity for you to slack off on your hard work. Need accountability this week? Post on the CrossFit864 Facebook page if you complete the WOD each day. Let’s see who’s dedicated. Never Give Up!

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (August 11) at 7:00p.m.

Looking for the dedicated CrossFitters to show up and represent today! Get the weekend kicked off in a strong, CF864 style! Finish out the week with strong, hard work! How dedicated are you?

Be humble and consider others MORE important than yourselves.
-Philippians 4:3

Have a great weekend! Have Fun…Be Safe!

NEVER GIVE UP!
Jay and Janice

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Thursday July 23, 2015

CF864 STRENGTH and CONDITIONING

Keep your life free from love of money, and be content with what you have, for he has said, “I will never leave you nor forsake you.”
-Hebrews 13:5

“He who is not contented with what he has, would not be contented with what he would like to have.”
-Socrates

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

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – For time:

5 Rounds of Cindy
20 Thrusters
5 Rounds of Cindy

RX Load – 135/95 (bar from floor)

Squats = A Squat above parallel is NOT a Squat!

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

“Successful people are always looking for opportunities to help others. Unsuccessful people are always asking, “What’s in it for me?”
-Brian Tracy

NEVER GIVE UP!
Jay and Janice

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Wednesday July 22, 2015

CrossFit 864 – No Frills Just Results

But if anyone has the world’s goods and sees his brother in need, yet closes his heart against him, how does God’s love abide in him? Little children, let us not love in word or talk but in deed and in truth.
-1 John 3:17-18

“Close to a billion people – one-eighth of the world’s population – still live in hunger. Each year 2 million children die through malnutrition. This is happening at a time when doctors in Britain are warning of the spread of obesity. We are eating too much while others starve.”
-Jonathan Sacks

This day in history – 1983
Temperature of (-128.6°F) (-89.2°C) recorded, Vostok, Antarctica (world record low)

Feed the hungry, and help those in trouble (NLT)

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

ALL WODs and Buy In – start as a group.

Skill Work – What are you focusing on today?

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

b.) Buy In – Always starts as a group

c.) WOD – “Michael”

3 RFT:
800 Meter Run
50 Back Extensions
50 Sit Ups
In honor of Navy SEAL Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Back Extensions = Strict form. Pause 1 second at top.
Rx Sit-ups = AbMat / Strict form.

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday August 11 at 7:00p.m.

“Real living is living for others.”
-Bruce Lee

See Ya in the Gym?

NEVER GIVE UP!
Jay and Janice

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Tuesday July 21, 2015

CrossFit 864 – No Frills Just Results

As for the one who is weak in faith, welcome him, but not to quarrel over opinions.
-Romans 14:1

“Don’t neglect the importance of prayer in your Christian life.”
-Jim George

Check CrossFit864 on Facebook for updates

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

ALL WODs / Buy In – start together as a group.

Skill Work Today – Squat depth / Squat stretch

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group at scheduled times posted above

c.) WOD – 6 RFT:

5 G2OH
Sprint to 50M and back
5 L Pull-ups
Suitcase Carry to 25M – switch arms and back

RX Load = 95/65
Suitcase carry = 32kg./24kg. KB
Please do not drop KB. Thank you!

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Ladies Bible Study at CF864 – Tuesday (August 11) at 7:00p.m.

#1 Priority today – Don’t Give Up!
Losers quit when they fail. Winners fail until they succeed.

Have a great day!

NEVER GIVE UP!
Jay and Janice

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Monday July 20, 2015

CF864 STRENGTH and CONDITIONING

So then each of us will give an account of himself to God.
-Romans 14:12

It is one of my sources of happiness never to desire a knowledge of other people’s business.
-Dolley Madison

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

ALL WODs / Buy In – start together as a group.

Look forward to an awesome day in the gym!

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD

21-15-9
Back Squat
KBS
DU’s X 2 (42-30-18)

A Squat Above Parallel is NOT A Squat…
And it’s definitely NOT RX’d no matter how much you have on the bar!

RX Load
Squat = 185/135
KBS = American – 2 Pood / 1.5 Pood
DU – scale to x 4 singles
d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. The movement standards will always be covered before the WOD starts.

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Check CrossFit864 on Facebook for updates

Ladies Bible Study at CF864 – Tuesday (August 11) at 7:00p.m.

It’s Monday – Stop Making Excuses.
Show Up.
Stop Whining.
Train Hard.
Get Stronger.
Support Others.
Don’t be Jealous.
Have Fun!
“They say” and “I heard” is often a great liar. Don’t listen to it!
-Proverb

Have a great day!

Stay hydrated!

NEVER GIVE UP!
Jay and Janice

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