CrossFit864 3rd annual 1/2 marathon February 2,2013 8:00a.m. Starts at CrossFit 864 213 West Main Street Clinton, S.C. 29325 to sign up go to www.sportoften.com or stop by CrossFit 864 to register. $40.00 entry fee. If  you need more details …

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

“I have chosen the way of faithfulness; I have set my heart on your laws.”
-Psalm 119:30

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen

Today’s WOD

21-15-9-6 reps of:
SDHP (95/65)
Pull-ups

Abdominal Strength
50 Hollow Rocks
50 Sit-ups (not anchored)
2 Minute plank hold (try to go unbroken)

Go hard and fast on this one today. Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. You cant sip on a small bottle of water right before the WOD starts and expect to be ok.

Train Hard – Train Smart

Have a great day guys!

BE STRONG!
Jay and Janice

CrossFit 864 – 5:15a.m./9:00a.m. “Those who live in the shelter of the Most High will find rest in the shadow of the Almighty.” -Psalm 91:1 Take arrows in your forehead, but never in your back. – Samurai maxim Warm-up – …

Friday April 1, 2011
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.

Reminder – Membership dues by April 2. Thank you.

“But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed. We all, like sheep, have gone astray, each of us has turned to our own way; and the LORD has laid on him the iniquity of us all.”
– Isaiah 53:5-6

Football is like life – it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
-Vince Lombardi

“I would prefer even to fail with honor than to win by cheating”
-Sophocles

If an athlete will cheat on one rep or one whole round in order to look better then they will cheat on anything or anyone. Integrity is important!

Today’s WOD

Please read the movement standards below for todays workout.

3 minute AMRAP with a 1 minute rest for 5 rounds of:

3 Push press (135/75)
5 Strict, dead hang pull-ups
7 T2B (toes to bar)

Each 3 minute AMRAP begins with a 100 meter sprint.

Please make sure that you are 100% sure of the movement standards before the WOD starts. If you are not sure please ask.

Movement Standards:

Push press – Barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm.

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.

T2B/Toes to bar – Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.

Do not be satisfied with poor form in order to get a faster time. You will benefit more from a slower time with full range of motion. Dont cheat yourself. Remember, your time (no matter how fast or what you log on the whiteboard) does not impress anyone if the form is sloppy.

Doing a workout as prescribed means that you’ve completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete’s level of fitness increases over time, their name will be posted more and more as “Rx’d” workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.

Remember, doing a workout as prescribed doesn’t necessarily refer to load alone. For example, you may complete today’s WOD with 135 or 75 pounds but, if your press, pull-ups or T2B fall short of full range of motion – you won’t earn the “Rx” on the WOD. Rx’d, prescribed dosages refer to loads, range of motion standards, and completed number of reps.

Train Hard – Train Smart

Yard Sale – Saturday at CF864 at the gym from 7:30a.m. – 11:30a.m. Bring a table and all of the treasures that want to sell.

I may puke. I may bleed. I might even cry. But I will not quit. Ever!

BE STRONG!
Jay and Janice

Thursday March 31, 2011

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

“He was despised and rejected by mankind, a man of suffering, and familiar with pain. Like one from whom people hide their faces he was despised, and we held him in low esteem. Surely he took up our pain and bore our suffering, yet we considered him punished by God, stricken by him, and afflicted.”
– Isaiah 53:3-4

Son, always tell the truth. Then you’ll never have to remember what you said the last time.
-Sam Rayburn (1882 – 1961)

WOD

Watch the video on the CrossFit Games site before you do todays WOD.

Floor Press 5-5-5-5-5 (work up to your 5 RM)

then

Complete as many rounds and reps as possible in 15 minutes of:

155 pound (70 kg) Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

This is the CrossFit Games Open 11.2

http://games.crossfit.com/compete/workouts/deadlift-push-box-jump

Description / Movement Standards

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
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.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Train Hard – Train Smart

On the Floor Press partner up with someone like you did for Back Squats on Monday.
Post you weight on floor press and rounds for AMRAP on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday March 30, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
– 2 Corinthians 5:21

When in doubt, tell the truth.
-Mark Twain

Games WOD# 2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

http://www.games.crossfit.com/

WOD

Group Warm-up/Range of Motion

“Tabata”

#1 Kettlebell Swing (24 kg/16kg)

#2 Plank Hold

#3 Ball Slams (40-50/25-30)

#4 Hang/hold from pull-up bar (feet can’t touch box during 20 second cycle)

20/10: 20 seconds of work – 10 seconds of rest
8 – 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

It has been a great week so far in the box! Looking forward to another day of hard work getting done on Wednesday! Thanks for all that you do! Love to see all of you supporting and pushing your fellow CrossFitter in so many awesome ways! That’s what it’s all about and that’s why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Tuesday March 29, 2011

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

I saw heaven standing open and there before me was a white horse, whose rider is called Faithful and True. With justice he judges and wages war. His eyes are like blazing fire, and on his head are many crowns. He has a name written on him that no one knows but he himself. He is dressed in a robe dipped in blood, and his name is the Word of God. The armies of heaven were following him, riding on white horses and dressed in fine linen, white and clean. Coming out of his mouth is a sharp sword with which to strike down the nations. “He will rule them with an iron scepter.” He treads the winepress of the fury of the wrath of God Almighty. On his robe and on his thigh he has this name written:

KING OF KINGS AND LORD OF LORDS.

-Revelation 19:11-16

“No one will do it for you.”
-Billy Graham

WOD For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Train Hard – Train Smart
Post your time on CrossFit 864 Facebook

Great work on the back squats Monday! Strength training is a very important part of what we do so push yourself hard on the strength work. Good to see you guys working together and pushing each other. Be a strong CrossFitter! The choice is yours. Make sure that you log your lifts (weight) in your training journal/log. You will need these numbers for future training.

What motivates you?
What holds you back?

BE STRONG!
Jay and Janice

Monday March 28, 2011

CrossFit 864

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

“My salvation and my honor depend on God; he is my mighty rock, my refuge.”
– Psalm 62:7

Weakness of attitude becomes weakness of character.
-Albert Einstein

On this day March 28, 1979 – A major accident occurred at Pennsylvania’s Three Mile Island nuclear power plant. A nuclear power reactor overheated and suffered a partial meltdown.

Warm-up start as a group at scheduled workout times.

Back squats 5-5-5-5-5

Then complete AMRAP in 12 minutes of:

20 Walking lunges weighted with kettlebell (AHAP) 10L/10R
20 Push-ups (CF Games style – hand release)

Work up to a 5 RM (rep max) on your squats. These are not box squats on this workout. Squat deep!

Post load for back squats and rounds completed on CrossFit 864 Facebook. Make sure that you log your weight in your training journal/log – this will help you in future WODs where we use percentages.

BE STRONG!

Friday March 25, 2011

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

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
– Romans 6:23

The last of the human freedoms is to choose one’s attitudes.
-Victor Frank

“Come to me with tales of a 900 pound back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15 mile – I am suspicious of your total capacities. But, if you tell me you’ve got a 650 pound back squat, and with a twinkle in your eye, about a 4:50 mile – I know we’ve got a monster.”
– Greg Glassman, CrossFit

As a group do the warm-up posted on whiteboard/Range of motion work

After warm-up
Skill work: The clock will start – spend 5 minutes working on something that you stink at. A few suggestions are DU’s (double unders), overhead squat, ring dips, strict pull-ups, toes to bar, etc. You know your weakness…crush it and make it your strength!

Today’s WOD

21-15-9 Reps of:

SDHP (95/65)
Ball slams (25-30/40-50)

Go fast and Go hard!

Post your time on CrossFit 864 Facebook…check out some if the videos while you are there.

A few Chuck Norris fact to end the week:

-Sharks have a week dedicated to Chuck Norris

-When Chuck Norris was asked if he believed that the world was going to end in 2012 he resonded: “Depends how I’m feeling that day.”

-The best part of waking up, is not Folgers in your cup, but knowing that Chuck Norris didn’t kill you in your sleep.

-Chuck Norris sleeps with his pillow under his gun.

-Chuck Norris does not sleep. He waits.

-Chuck Norris doesent need a postage stamp.. He just tells the letter where to go and it gets there.

Have a great Friday ya’ll!

BE STRONG!
Jay and Janice

Thursday March 24, 2011
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
– James 1:12

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

Today’s off the wall fact that probably means nothing to anyone is:

On this day March 24, 1989 – The Exxon Valdez spilled 240,000 barrels (11 million gallons) of oil in Alaska’s Prince William Sound after it ran aground.

Warm-up/Range of motion as a group. Be ready to go at the scheduled time.

Today’s WOD

“Corey”

200M sprint, 20 x Pull-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats

800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

200M Sprint

This WOD in memory of Corey Scott Rozell, submitted by his brothers at NMMI:

Born on October 16,1988, in Maine to Tammy Norton, and David A. Rozell. He was a cadet at New Mexico Military Institute as a sponsored prep for the Coast Guard Academy. Corey was 22 when he passed February 19, 2011. Corey was mostly defined by his tattoos. You couldn’t help but look at the fire and water elements on his arms, or the pin up girls running up his side, and most just gasped when they saw his whole back, the memorial he made for his brother, Jason, who died in 2002. Corey was loud, muscled, and proud. No matter what, he could put a smile on your face. He was three years enlisted in the Coast Guard and achieved the rank of Petty Officer Third Class. Corey gave the best name possible for the Coast Guard and all members of the armed forces. He ate, drank, and now sleeps with Semper Paratus on his mind and in his heart. Rest in Peace Corey.

This WOD borrowed from Coach Divine (SF)

If you are new to CrossFit or need to scale the workout this is an option (half of the reps)

100M sprint, 10 x Pull-ups

200M sprint, 10 x Pull-ups, 25 x Push-ups

400M sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

800M Run, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups, 50 x Squats

400M Sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

200M sprint, 10 x Pull-ups, 25 x Push-ups

100M Sprint

Train Hard – Train Smart

Hope that all of you are having a good week so far!

Post your time on CrossFit 864 Facebook

Show up ready to do hard work today!

BE STRONG!
Jay and Janice