Wednesday March 23, 2011
CrossFit 864 WOD – 5:15p.m./9:00a.m.

“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes.”
– Ephesians 6:10-11

It may be possible to incorporate laugher into daily activities, just as is done with other heart-healthy activities, such as taking the stairs instead of the elevator. The recommendation for a healthy heart may one day be exercise, eat right and laugh a few times a day.

-Michael Miller, MD, F.A.C.C., Center for Preventive Cardiology at the University of Maryland Medical Center

Be ashamed to die until you have won some victory for humanity.
-Horace Mann (May 4, 1796 – August 2, 1859) was an American education reformer, and a member of the Massachusetts House of Representatives from 1827 to 1833.

Today’s WOD

Warm up – start as a group

2 x Max time in handstand hold

2 Man Team WOD – Partner up

AMRAP – 5 Minutes
Partner #1 Push press (95/65)
Partner #2 Plank hold
Rotate exercises when either partner becomes unable to press or hold plank.
Count total reps on push press for score.

AMRAP – 5 Minutes
Partner #1 Kettlebell swings (24kg/16kg)
Partner# 2 Floor wipers (95/65)
Rotate exercises when either partner becomes unable to complete reps.

Count total reps on swings for score.

400 meter overhead plate carry (45/25)
One person carrying plate at a time

1 x 200 meter sprint (both partners running together) run hard!

Time stops when both team members are back in the gym.

Train Hard – Train Smart

Work hard and enjoy what you do…have fun teaming up on this one today!

You guys are building community one CF 864 WOD at a time!

BE STRONG!
Jay and Janice

Tuesday March 22, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m.6:15p.m.

“But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”
– Jeremiah 17:7-8

“Faith is the art of holding on to things your reason has once accepted in spite of your changing moods”
-C.S. Lewis

Today’s WOD

Warm-up (start as a group)

6 Rounds of:

8 Deadlift (65% of your 1 RM)
10 Ring push-ups
12 GHD Sit-ups
Farmers walk (AHAP) length of gym and back each round

Sub Abmat for GHD if you have not been doing sit-ups on it.
If you use the GHD use FROM (full range of motion)
Farmers walk – as HEAVY as possible. Chalk your hands and make it a challenge!

Sub CF Games style push-ups for ring push-ups if needed.

Train Hard – Train Smart

Check out Mondays post regarding the 2011 CrossFit Games WOD #1
Post your WOD on CrossFit 864 Facebook and check out some of the videos while you are there.

The happiest people in the world are those who feel absolutely terrific about themselves, and this is the natural outgrowth of accepting total responsibility for every part of their life.

-Brian Tracy

BE STRONG!
Jay and Janice

Monday March 21, 2011

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

Because of his love, God had already decided to make us his own children through Jesus Christ. That was what he wanted and what pleased him, and it brings praise to God because of his wonderful grace. God gave that grace to us freely, in Christ, the One he loves. In Christ we are set free by the blood of his death, and so we have forgiveness of sins. How rich is God’s grace, which he has given to us so fully and freely. God, with full wisdom and understanding, let us know his secret purpose. This was what God wanted, and he planned to do it through Christ
-Ephesians 1:5-9

“You can’t undo anything you’ve already done, but you can face up to it. You can tell the truth. You can seek forgiveness. And then let God do the rest.”

2011 CrossFit Games
http://games.crossfit.com/

Games WOD #1
03.16.11 – 03.27.11

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders
15 Power snatches (75lbs / 35kg)

Description of movements:

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete.)

Get with Jay or Janice to time and count reps if you are interested in doing WOD #1.

Today’s CF864 WOD

“Kelly”

Five rounds for time:

■Run 400 meters

■30 box jump, 24 inch box

■30 Wall ball shots, 20 pound ball

Scale/modify based on your strength/fitness level.

Train Hard – Train Smart

Post your WOD time on CrossFit 864 Facebook. Thanks to those of you that take the time to do this each day!

We are told to “submit to one another.” It’s about putting the needs of others ahead of our own needs – doing what is best for others.
“Submit to one another out of reverence for Christ.”

-Ephesians 5:21

Have a great day.

BE STRONG!
Jay and Janice

Saturday March 19, 2011

CrossFit 864 WOD – 0830

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”
– Romans 15:13

“We become brave by doing brave acts.”
-Aristotle

This was a great week at CrossFit 864! A lot of hard work getting done and PR getting crushed! Hope that all of you can join us Saturday morning to kick off the weekend.

BE STRONG!
Jay and Janice

Friday March 18, 2011

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

A Psalm of David.

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures.
He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

“The measure of a man’s real character is what he would do if he knew he would never be found out.”
-Thomas B. Macaulay

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

The average cost of a movie ticket in 1940 was 24 cents.

Today’s WOD

We are doing the warm-up as a group each day and we will start each warm-up together at the scheduled time so that we can keep the workouts organized and on schedule so please be on time for the WOD that you plan on being in. Arrive in time to warm-up with the group that you will WOD with. Some of you spend a lot of time getting warm-up and prepared for the workout and some of you run in and swing your arms in a circle two or three times and say “I’m ready”…..and yes you are ready! Ready to get injured. We care more about you than that! If you have been injured and on the sideline for an extended period then you know how bad it sucks.

Please be patient when we are doing strength based WODs like the overhead press on Thursday. These workouts are a very important part of what we do and you have heard it said on here many times that a strong CrossFitter is a better CrossFitter! Push yourself hard on these days and get out of the mindset of “I do 65 or 95 pounds on overhead press, etc.” Stop putting limits on your strength and start saying that is what I used to do now I do…….(________) fill in the blank with a heavier weight because you are capable of more! If you complete your strength moves before the others then motivate your fellow CrossFitter by showing them some support – share a little mojo!

Post you WOD time on CrossFit 864 Facebook

“Weaver”

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Push hard on this CF Hero WOD! Lieutenant Weaver gave all he had!

Train Hard – Train Smart

When a man’s ways please the LORD, he maketh even his enemies to be at peace with him.

-Proverbs 16:7

“I take nothing for granted. I now have only good days, or great days.”

-Lance Armstrong

How have your nutritional habits been this week? Remember if you fill your body with junk then expect it to be a junkyard!

BE STRONG!
Jay and Janice

Thursday March 17, 2011

CrossFit 864
WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the scheduled times above.

“Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”
– Colossians 3:12

“Most folks are about as happy as they make up their minds to be.”
-Abraham Lincoln

Today’s off the wall fact that probably means nothing to anyone is:
The oldest person to ever be issued a driver’s license in the U.S. was 109.

Today’s WOD

Warm-up / Range of motion / Skill work

Press (strict) 5-5-3-3-1-1 (1 RM)

Strict = No hip drive and knees are not bent during the press. Check your knees.

then

AMRAP – 10 minutes
10 Kbell swings (24kg/16kg)
10 K2E (knees to elbows)
50 meter sprint (hard sprint, this is not a jog)

As a group – Max rep sit-ups in 2 minutes

Rx’d = K2E – if you are doing this WOD Rx’d your elbows MUST touch your knees on every rep.
Sprint = As hard as you can go for 50 meters. Recover = jog/walk back to gym

Post your workout on CrossFit 864 Facebook.

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Wednesday March 16, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.”
– Acts 4:10,12

“The foolish and the dead alone never change their opinions.”
-James Russell Lowell, 1819 – 1891

Today’s off the wall fact that probably means nothing to anyone is:
On this day in history March 16, 1767, the seventh president of the United States, Andrew Jackson, was born in S.C.

WOD

Warm-up / Range of motion / Skill work

3 Rounds for time:

9 Handstand push-ups
Run 200 meters
15 Wall ball shots (M18-20/W12-14)
Run 100 meters
21 DU (singles x 3)

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Tuesday March 15, 2011

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

“For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”
– 2 Peter 1:5-8
“We are all inclined to judge ourselves by our ideals; others by their acts.”
-Harold Nicolson

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

In every episode of Seinfeld, there is a Superman somewhere.

WOD

Warm up / Range of motion (spend 15 minutes getting prepared)
Skill work – 50 double-unders (as part of your warm-up)

Complete the following for rounds and load:

AMRAP – 20 minutes

5 Ground to shoulders (AHAP)
10 Ball slams (25-30/40-50)
5 Strict Pull-ups (no kip)
Bear crawl (length of gym one time each round)

Train Hard – Train Smart

Post your WOD on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday March 14, 2011

CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the times above.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
– Romans 8:28

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

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

On March 14, 1879, Albert Einstein is born, the son of a Jewish electrical engineer in Ulm, Germany. Einstein’s theories of special and general relativity drastically altered man’s view of the universe, and his work in particle and energy theory helped make possible quantum mechanics and, ultimately, the atomic bomb.

Warm-up / Range of motion / Put your initials on the board under Rx or scaled before the workout starts
As a group (clock will start) accumulate a total of 2 minutes in the L-sit/hold position on the parallettes or rings.

WOD – 4 Rounds of:
Max reps for 2 minute on each exercise with one minute rest between rounds.
-Deadlift
-Lateral Hop Burpees
-Air squats

DO NOT drop the deadlift from the lockout position. Control and lower the weight back to the floor. By dropping it you are using sloppy form and you are performing half of the lift. Check out the video on CF 864 Facebook.

Count your reps on each exercise/round. Grab a pc. of sidewalk chalk to keep up with reps.

Load = Rx’d (135/185) Beast (155/225)

Abdominal strength as a group – 100 Abmat sit-ups for time. Go hard!

The lateral burpee is just like a regular burpee except you jump laterally over a parallette or pvc pipe. So, drop to floor, touch the chest, get up, hop sideways over a parallette, drop back down and touch the chest, get up, and jump over the parallette landing where you started.

Movement standard for squats.
Grab a med ball for your squats. This is a good chance for many of you to work on your squat form.
Your squat you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips (are you working on them?) Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps or poor form as Rx’d.

Check out the videos posted on CrossFit 864 Facebook. Post your time for this WOD.
Hope that everyone had a great weekend! Get ready to kick off an awesome week of CrossFitting!

BE STRONG!
Jay and Janice

Friday March 11, 2011

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

“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
– 1 Peter 3:15

Whoever gossips to you will gossip about you.
-Spanish Proverb”

One thing I have seen over and over again in life is that there is virtually no correlation between intelligence and common sense. IQ doesn’t seem to translate that way.”
-Vincent Bugliosi

WOD – For time:

2 Rounds of:
50 Squats
25 K2E – knees to elbows
15 SDHP – 95/65

Run 1 mile (after completing 2 rounds) Time stops at end of run.

FORM / FROM (full range of motion)

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice