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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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Tuesday October 21, 2014

CF864 Strength and Conditioning

Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger.
-James 1:19

“The most important thing in communication is to hear what isn’t being said.”-Peter Drucker

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – 5 RFT:

2008 CrossFit Games Workout

5 Deadlifts (275/185)
10 Burpees

CrossFit Games Movement Standards:
Each rep of the deadlift will only count when full range of motion is achieved. The bottom limit is when the barbell touches the ground with your hands in contact with the bar. The rep will not count if the barbell is dropped from any height. The top limit is when your hips and legs are fully extended with the front of your shoulder behind the barbell.
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, butthe clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.
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

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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Monday October 20, 2014

CF864 Strength and Conditioning

Be joyful because you have hope. Be patient when trouble comes, and pray at all times.
-Romans 12:12

“Joy is found in simple things.”
-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.) Strength – Back Squat 1 (work up to a heavy single)
Go for a 1 Rep PR today!

This is week 3 on our current strength cycle

d. Conditioning – AMRAP 18

15 Air Squats (deep)
9 Strict Shoulder to OH (95/65)
7 T2B (palms forward)

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Check us out at CrossFit864 on Facebook

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

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

MRT – Tonight
Monday, October 20 (after last WOD) 7:00p.m.
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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Friday October 17, 2014

CF864 Strength and Conditioning
Do everything without complaining or arguing.
-Philippians 2:14

“Legalism breeds a sense of entitlement that turns us into complainers.”
-Tullian Tchividjian (grandchild of Billy Graham)
Jesus + Nothing = Everything

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

Quality over Quantity – Always.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – Alternating Tabata (8 x 20/10)

Deadlift (185/135)
KBS (24kg/16kg.)

KBS – Russian Style. Good form. Hip drive.

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

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

Reminder – No Saturday a.m. WOD this week.
Go support “Barbells for Boobs” Grace WOD.

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 weekend!

Never Give Up!
Jay and Janice

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Thursday October 16, 2014

CF864 Strength and Conditioning

But he said to them, “It is I; don’t be afraid.”
-Jesus (John 6:20)

If you listen to your fears, you will die never knowing what a great person you might have been.
-Robert H. Schuller

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.

How much skill work have you done this week? Not sure what to include in your skill work? What do you suck at the most? How did you do on TGU’s (Turkish Get-ups?) DU’s (double-unders) Power Cleans, Squat Cleans, Strict (palms forward) pull-ups, Hollow Rocks, etc…the list goes on. Don’t just stand around when you get to the gym waiting on the buy in to start (this is not designed to be a warm up.) 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 3RM
Week 2 – Build up to a tough set of 3

d.) Conditioning – EMOM 10

10 Push-ups (strict, no sag / HR)
100 Meter Sprint (50M and back)
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

Have a great day!

Never Give Up!
Jay and Janice

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Wednesday October 15, 2014

CF864 Strength and Conditioning

You are my lamp, O LORD; the LORD turns my darkness into light.
2 Samulel 22:29

“The devil, darkness, and death may swagger and boast, the pangs of life will sting for a while longer, but don’t worry; the forces of evil are breathing their last. Not to worry…He’s risen!”
-Charles Swindoll

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 – 3 Rounds of:

1 Minute ME at each station

Atlas Stone to Shoulder
Mountain Climbers
Single Unders
OH Plate Hold
Plank
Rest 1 Minute

Movement Standards:
Atlas Stone – AHAP. Ground to Shoulder. Alternate shoulders
Mountain Climber – Full ROM. No short, choppy reps.
Single Unders – Fast. Keep the rope moving.
OH Plate Hold – Arms locked out. Load = 45/25 plate.
Plank – On elbows. Stay tight and flat, No sagging.

d.) Cash Out – Finish Strong

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

Skill Work – “Grace” Barbells for Boobs (this weekend)
30 Clean and Jerks for time
Rack Position / OH Position

“Blessed is he who expects nothing, for he shall never be disappointed.” (Benjamin Franklin)
Have a great Wednesday!

Never Give Up!
Jay and Janice

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Tuesday October 14,2014

CF864 Strength and Conditioning

But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.
-James 3:17

“The computer is a moron.”
-Peter Drucker

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

Please use the cubbies for phones, keys, water bottles, etc. Thanks!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Always start as a group.

c.) WOD – AMRAP 20

21 135 pound Bench Press
21 L Pull-ups

CFHQ (141014)

Full ROM on Bench Press and L Pull-ups
Bench = bar must touch your chest and reach full extension at top (locked out) each rep.
L Pull-ups = chin over bar on every rep. must be in L position throughout the entire movement on every rep.

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

How are you helping your community?

“Have a great day”

Never Give Up!
Jay and Janice

Read More
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