Friday June 17, 2011 CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. “As a father has compassion on his children, so the LORD has compassion on those who fear him;” -Psalm 103:13 “Never lose sight of the fact that the most important yardstick …

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.” …

CrossFit 864 WOD – 5:15a.m./9:00a.m. “But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,” -Philippians 3:20 Veni, Vedi, Vici (I came, I saw, I conquered) -Julius Caesar Warm-up starts as a …

Tuesday June 14, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
-Luke 11:13

“There isn’t a person anywhere who isn’t capable of doing more than he thinks he can.”
-Henry Ford

Warm-up with group that are going to WOD with. Please help keep the workouts on schedule by showing up on time and getting started with your warm-up when you arrive. Please go ahead and put your initials on the board before the workout starts under Rx’d or Scaled. You are welcome to and encouraged to hang with everyone after the WOD to catch up with each other and motivate your fellow CrossFitters. Thanks!

WOD – Rx’d = Not partitioned (complete each exercise before moving to the next)

Rx’d movement standards = If you do not meet the following standards on every rep then please list your time under scaled.

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.
For this workout any grip is acceptable. Kipping or dead hang – your choice.

Push-ups – A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

For time:

100 Pull-ups
800 Meter run
100 Push-ups
800 Meter run
100 Mountain climbers (military 4 count)

Train Hard – Train Smart

Stay Hydrated! Drink plenty of water throughout the day.

How’s your nutrition looking this week? No matter how hard you work you cant train hard enough to balance out the negatives of eating trashy all the time! Do you see the results that you want to see? Are you reaching your goals? Don’t fool yourself – Junk in = JUNK!

http://www.livestrong.com/article/423071-what-are-the-benefits-of-mountain-climber-exercise/

Show up today ready to do hard work!

BE STRONG!
Jay and Janice

Monday June 13, 2011

CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
-Colossians 3:5-10

“The attempt to combine wisdom and power has only rarely been successful and then only for a short while”
-Albert Einstein

Warm-up as group. Please be on time for the workout and start with the scheduled group.

For time:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Train Hard – Train Smart

HYDRATE – STRETCH – REFUEL

Check us out
http://www.facebook.com/pages/CrossFit864/120616656262

Looking forward to another great week of CrossFitting with our 864 crew! Let’s do it!

I might bend but I wont break!

BE STRONG!
Jay and Janice

CF 864 – 8:30a.m. Be Strong! Jay and Janice

Friday June 10, 2011

CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
-Matthew 7:13-14

I believe the first test of a truly great man is his humility. I do not mean by humility, doubt of his own powers. But really great men have a curious feeling that the greatness is not in them, but through them. And they see something divine in every other man.
-John Ruskin

Question for Rip:
“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Rip’s response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”
-Strength Coach Mark Rippetoe

Old School Chuck Taylor’s! or check out some of the new hybrid flat bottom shoes on the market…there are a lot of them out there now.

Group Warm-up

Run 1 mile
30 Front squats
30 Handstand push-ups
30 DU’s or 120 singles

Load on squats = at least 60% of your one rep max back squat this week. Go heavier if you can.

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. -1 Thessalonians 5:16-18

How many will skip today’s WOD because of the running, handstand push-ups or double unders?
Challenge the things that you don’t like or you don’t enjoy. Make your weakness your strength!

BE STRONG!
Jay and Janice

Wednesday June 8, 2011

CrossFit 864 WOD – 5:15a.m./7:30a.m./9:00a.m.

“Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. A thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
-Psalm 90:2,4

“Man cannot remake himself without suffering, for he is both the marble and the sculptor.”
– Dr. Alexis Carrel

I saw the following posted on another affilate site. I guess the Federal Government has heard about CrossFit.

Surgeon General’s Warning: CrossFit may cause vomiting, nausea, confusion, and dizziness. CrossFit may not be suitable for the weak and pathetic.

Warm-up as a group

21-15-9 Reps for time:
Kettlebell Swing (24kg./16kg.)
GHD Sit-ups
Supine Ring Pull-ups

To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

Train Hard – Train Smart

HYDRATE!

Geat job on Tuesday. That was a tough Chipper WOD!

Hope that you week is going well so far!

BE STRONG!
Jay and Janice

Tuesday June 7, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
-Ephesians 3:17-19

“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.”
– Harriet Beecher Stowe

Warm-up as a group (Posted on the whiteboard)
All WODs start as a group so please be on time and get ready so that we can keep the workouts running according to schedule.

20 SDHP (65/95)
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/25lb DBs)
50 Toes to bar
100 meter Overhead walking lunge (45/25lb plate)
200 meter Sprint

This is a chipper workout. At Go, all athletes begin with SDHP and complete all reps before moving to the next exercise. Complete the exercises according to the order they are listed in. The overhead walking lunges are 50 meters out and 50 meters back. The sprint is 50 meters out, 50 meters back, 50 meters out and 50 back to the finish line. There is no time cap on completing the workout. This is a CF864 twist on the Regional Individual 6 Workout.

Train Hard – Train Smart

Great to see you guys pushing very hard on the strength work! The single rep squats looked good on Monday with some really strong lifts and of course lots of PRs at the end of the day. It looks like ya’ll are enjoying getting stronger and testing your strength on the one rep max days. Getting stronger is going to make you a better CrossFitter so try to push yourself and really get into the strength based workouts. Another thing that I have been seeing and I really like is the fact that many of you are really working on getting your form dialed in and not settling for just anything to call a rep or counting partial reps (pull-ups where you don’t get your chin over the bar or a press that didn’t get locked out all of the way or a squat that you only went halfway down on, not opening hips on box jumps, raising your butt off the floor on bench or floor press, you get the idea….sloppy form! No REP!) Don’t count those reps! Go back and make it right.

BE STRONG!
Jay and Janice

Monday June 6, 2011

CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“Therefore encourage one another and build each other up, just as in fact you are doing.”
-1 Thessalonians 5:11

“Your training partner’s name is pain. You start out trying to ignore him. Can’t do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say “Please stop, please go away. I promise never ever to do this again if you just leave me alone.” But he won’t. Pain only climbs off if you do. Then you’re beaten. ”
– Scott Martin

Warm-up – starts as a group

Back squat 1-1-1-1-1

1 RM today on squats. Go for a PR! What was your strongest attempt during the last squat cycle?

AMRAP – 15 minutes
5 C2B Pull-ups (M=chest to bar / W= chin over bar with no assistance)
30 second Ring L-sit hold (or on dip bars)
5 Jumping squats
100 meter sprint (sprint to 50 meter mark, reset and sprint back)

Abdominal strength – as a group complete 3 rounds:
Hollow rock – 30 seconds
Plank hold – 30 seconds
30 Sit-ups

Train Hard – Train Smart

Post your workout on CF864 Facebook
http://www.facebook.com/#!/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice