CrossFit Eight.Six.Four

“And why worry about a speck in your friends eye when you have a log in your own?”
-Matthew 7:3

“Often those that criticize others reveal what he himself lacks.
-Shannon L. Alder

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
Reminder – February Dues (NLT Sunday Feb. 1, 2015)
$25.00 Late fee on all dues after Feb. 1.
Thank you for your consideration! We appreciate you.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – Cindy or Mary

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

or

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Friday Special – Ask Gunny about a deal on a CF864 tee. Check out the new L/S tees in the gym. Grab your favorite color – they are going fast. Represent!
Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

Results or Excuses – You can’t have both

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice

CF864 STRENGTH and CONDITIONING

Joshua said to them, “Do not be afraid; do not be discouraged. Be strong and courageous. This is what the LORD will do to all the enemies you are going to fight.”
-Joshua 10:25

“You can have regret from yesterday, fear tomorrow, but peace today by sharing your heart’s deepest feelings. A life spent being fearful of showing your soul is a life not worth living.”
-Shannon Alder

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

a.) Warm-up/Skill Work/Mobility
Skill Work today – TGU / Kettlebell Swing
b.) Buy In – and ALL WODs start as a group.

c.) WOD – 4 RFT

15 T2B
12 S2OH
9 Weighted Step-ups

S2OH – 135/95 anyway
T2B – Palms forward
Step-ups – One KB held at chest level (24kg./16kg.)

d.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – Get out of that Rut!

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Work hard today and don’t forget to log your WOD in your training journal / training app on phone – however you keep track of your WODs.

NEVER GIVE UP!
Jay and Janice

CF864 STRENGTH and CONDITIONING

Such love has no fear because perfect love expels all fear. If we are afraid, it is for fear of judgment, and this shows that his love has not been perfected in us.
-1 John 4:18

“You are not what others think you are. You are what God knows you are.”
-Shannon L. Alder

On this day in history – 1956
Elvis Presley’s 1st appearance on National TV (Dorsey Bros Stage Show)

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

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 18

3 Broad Jumps (6/4)
6 Supine Ring Rows (Full ROM)
9 AbMat Sit-ups
Each Round – Waiters Walk / length of gym and switch arms

Broad Jumps – Explosive / land in athletic position

d.) Cash Out – Finish Strong

Constantly Varied
-CrossFit
Upcoming CF864 Events:

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015
Check us out at CrossFit864 on Facebook

“Life isn’t about getting and having, it’s about giving and being.”
-Kevin Kruse

NEVER GIVE UP!
Jay and Janice

CrossFit 864 – “No Whining Zone”

Taste and see that the LORD is good; blessed is the man who takes refuge in him.
-Psalms 34:8

“To have a right to do a thing is not at all the same as to be right in doing it.”
-G.K. Chesterton

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 – Tabata

Alternating Tabata (8×20/10)
1.) Plank Hold (on elbows – stay tight, flat – no sagging)
2.) DU’s (scale to fast singles)

Alternating Tabata (8×20/10)
1.) K2E
2.) Lateral Hops (move AFAP)

Skill Work: L-sit (rings, bar, parallettes)

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level.

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

Always work hard! Always have fun!

NEVER GIVE UP!
Jay and JaniceT

CrossFit Eight.Six.Four

Let love be genuine. Abhor what is evil; hold fast to what is good. Love one another with brotherly affection. Outdo one another in showing honor. Do not be slothful in zeal, be fervent in spirit, serve the Lord. Rejoice in hope, be patient in tribulation, be constant in prayer. Contribute to the needs of the saints and seek to show hospitality.
-Romans 12:9-13

Honor never grows old, and honor rejoices the heart of age. It does so because honor is, finally, about defending those noble and worthy things that deserve defending, even if it comes at a high cost. In our time, that may mean social disapproval, public scorn, hardship, persecution, or as always, even death itself. The question remains: What is worth defending? What is worth dying for? What is worth living for?”
-William J. Bennett – in a lecture to the United States Naval Academy November 24, 1997

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.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – “Chris Kyle”

3 RFT:
40 KB Swings – 24kg/16kg
40 Box Jumps 24/20
40 Thrusters 65/45
40 Elevated Push-ups (feet on 24/20 box)

Chris Kyle (April 8, 1974 – February 2, 2013) was a United States Navy SEAL and known as the most lethal sniper in American military history, with 160 confirmed kills.
Kyle served four tours in the second Iraq war, and was awarded the Bronze and Silver Star medals multiple times. Iraqi insurgents dubbed him the “Devil of Ramadi” and offered a bounty for his head. He was shot twice, and was involved in six IED attacks.
Kyle decided to spend time with his family and was honorably discharged from the U.S. Navy in 2009. He remained in the spotlight after leaving the Navy and wrote a New York Times bestselling autobiography, American Sniper. Kyle was shot and killed at a shooting range by a fellow veteran on February 2, 2013, near Chalk Mountain, Texas.”

Form! Scale/modify based on your strength/fitness level. Out of respect for your fellow CrossFitters PLEASE listen to the movement standards as they are covered before the WOD starts.
Thanks! Work hard! Have fun!

d.) Cash Out – Finish Strong

Results or Excuses – Pick one
Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, January 26 (after last WOD) 7:00p.m.

“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Always remember why we are free and who is fighting for that privilege.

Have a great Monday!

NEVER GIVE UP!
Jay and JaniceM

CrossFit Eight.Six.Four

The LORD gives strength to his people; the LORD blesses his people with peace.
-Psalms 29:11

“A brave man acknowledges the strength of others.”
-Veronica Roth

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 – “Elizabeth”

21-15-9 Reps for time:

Clean – 135 Pounds
Ring Dips

Full ROM on ring dips / No band assisted dips on today’s WOD. Can’t do ring dips? Are you including them in your skill work / warm up so that you will be stronger when they show again?

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Upcoming CF864 Events:

Friday Special – Ask Gunny about a deal on a CF864 tee. Represent!

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

Results or Excuses – You can’t have both

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

Have a great weekend!

NEVER GIVE UP!
Jay and Janice

CF864 STRENGTH and CONDITIONING

Whoever loves his life loses it, and whoever hates his life in this world will keep it for eternal life.
-John 12:25

“The most sublime act is to set another before you.”
-Williams Blake

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

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

Floor Press – Monday’s
Deadlift – Thursday’s

a.) Warm-up/Skill Work/Mobility

Skill Work – are you making your weakness your strength? Quit settling for “Jacked Up” form.

Skill Work today – Kettlebell Rack Position
b.) Buy In – and ALL WODs start as a group.

c.) Strength – Deadlift 1RM (work up to a tough single)

RX = Conventional Style Deadlift
d.) Conditioning – 8RFT:

3 DL @ 75% of todays 1RM
5 Box Jumps (24/20)
7 One Arm KB Strict Press (7 ea. arm) 24/16kg.

Goal = Perfect form (especially on DL’s)
e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load
It’s more than the amount of weight on the bar.

Constantly Varied – Get out of that Rut!

Upcoming CF864 Events:

Looking for volunteers to help out with the CF864 Marathon. If you are available and interested in helping out please let us know. Thank you!

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

And now these three remain: faith, hope and love. But the greatest of these is love.
-1 Corinthians 13:13

Work hard to set a new PR today and don’t forget to log it in your training journal / training app on phone – however you keep track of your WODs.

NEVER GIVE UP!
Jay and Janice