CrossFit 864 – 8:30a.m. – Team Workout
Post your workout on CrossFit 864 Facebook
“This is what the LORD says— your Redeemer, the Holy One of Israel: “I am the LORD your God, who teaches you what is best for you, who directs you in the way you should go.”
- Isaiah 48:17
People who are unable to motivate themselves must be content with mediocrity, no matter how impressive their other talents.
-Andrew Carnegie
BE STRONG!
Jay and Janice
CF 864 – 4:15p.m./5:15p.m./6:15p.m.
Post your workout on CrossFit 864 Facebook
Start your warm up when you arrive – posted on the whiteboard
Spend 10-15 minutes on warm up. In order to keep things on schedule we will make every effort to start the wod by half past the hour. Everyone starts together as a group.
Hydrate – drink plenty of water throughout the day.
Labor Day Weekend Schedule: Friday and Saturday – normal schedule.
Labor Day Monday – 9:00a.m. only
Note – Date change on the CrossFit 864 1/2 marathon. It will be February 5, 2011. http://www.sportoften.com/ will have the date updated soon.
WOD for time
21-15-9 reps of:
Deadlift (275/155)
Kettlebell swing (2 pood/1pood)
200 Meter sprint between rounds
FORM / FROM – Full Range of Motion. Partial reps are not Rx’d.
Rx’d is more than the amount of weight used
So neither he who plants nor he who waters is anything, but only God, who makes things grow. The man who plants and the man who waters have one purpose, and each will be rewarded according to his own labor. For we are God’s fellow workers; you are God’s field, God’s building.
-1 Corinthians 3:7-9
It is impossible for a man to be cheated by anyone but himself.
-Ralph Waldo Emerson
BE STRONG!
Jay and Janice
CF 864 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit864 Facebook
For time - complete the following
30-25-20-15-10 rounds of:
Burpees
Box Jumps(24/20)
Toes to Bar
FORM/FROM (Full Range of Motion) on ALL reps – not just some of them. If you get a partial rep don’t cheat yourself….so don’t count it. Who cares how fast you do it if your form is sloppy.
Hydrate – Stretch – Refuel
“Train a child in the way he should go, and when he is old he will not turn from it.”
- Proverbs 22:6
A difficult time can be more readily endured if we retain the conviction that our existence holds a purpose – a cause to pursue, a person to love, a goal to achieve.
-John Maxwell
BE STRONG!
Jay and Long
CF 864 – 5:15a.m./9:00a.m.
Post your time on CrossFit 864 Facebook
New warm up posted on the whiteboard. Start warming up on your own when you arrive. Work on some light weight ground to overhead during your warm up today.
WOD Rx’d =
3 rounds for time:
95 pound ground to overhead, 10 reps
200 meter shuffle sprint, 50 meters down and back twice.
Movement standards:
Ground to overhead – bar must touch the ground on every rep and FULL lockout at the top.
Sprint is an all out sprint each round – not a jog. Go hard!
Abdominal strength – not for time. 50 weighted sit-ups (holding plate, etc)
Stretch – Hydrate – Refuel
For hardship does not spring from the soil, nor does trouble sprout from the ground. Yet man is born to trouble as surely as sparks fly upward. “But if it were I, I would appeal to God; I would lay my cause before him. He performs wonders that cannot be fathomed, miracles that cannot be counted. He bestows rain on the earth; he sends water upon the countryside. The lowly he sets on high, and those who mourn are lifted to safety.
-Job 5:6-11
“There is no chance, no destiny, no fate, that can hinder or control the firm resolve of a determined soul.”
-Ella Wheeler Wilcox
Primal Recipe
Shrimp, Sausage and Summer Squash Casserole
Are you getting closer to your goal? Do you have a goal?
Yes, we loved the combination of shrimp and sausage (who wouldn’t?) and the intensely savory flavor that only comes from sautéing with bacon fat. We were amazed by the way a few simple ingredients baked up into such a rich and satisfying dish. But what made us really happy was discovering a new, inventive way cook up summer’s seemingly endless bounty of squash.
If you have a garden, you know that varieties of summer squash are famously prolific. This time of year, farmers’ markets are also overflowing with zucchini, crookneck and pattypan squash. Just when you think you’ve prepared summer squash in every possible way, a recipe like Shrimp, Sausage and Summer Squash Casserole comes along that transforms a simple crookneck into a rich, flavorful meal.
As you begin cooking, the shrimp, sausage and squash seem like three separate ingredients in the pot. But when you spoon the trio into a pan and bake for 30 minutes, the three meld together into a voluptuous casserole with a buttery texture and rich, meaty flavor.
As much as we loved the shrimp in this recipe, we can imagine that other types of seafood, like salmon or halibut, could be substituted with equally delicious results. However you make it, Rachel’s casserole is a one-dish meal that will make you glad summer, along with its endless supply of squash, is not quite over yet.
Ingredients:
4-5 pounds yellow crookneck squash (or zucchini), sliced
1 onion, finely chopped
6 slices bacon, chopped into pieces
1/2 pound Italian sausage (spicy or regular)
1 pound raw shrimp (peeled/deveined/tails off), chopped into bite-sized pieces
2 eggs
Butter, if needed for sautéing
Optional seasonings: salt, pepper, Cajun seasoning or hot sauce, Parmesan cheese
Instructions:
Preheat over to 350 degrees Fahrenheit.
Cook the bacon and sausage together in a large soup pot or other deep pot. When fat begins to render, add the onion. Sauté until bacon is slightly crispy, sausage is crumbled and cooked and onion is soft.
Add the sliced squash (it may be easiest to add it in several batches) and stir to coat with meat and rendered fat. Turn the heat to high. This is necessary to quickly cook off any moisture the squash releases so that the squash can brown and caramelize, rather than “boil” in its own water. If the sausage and bacon have not rendered enough fat to cook the squash, then add some butter to the pot. The squash is done once it is slightly browned and there is no liquid sitting in the pot. By this time, the squash will have reduced by about half. Season with your choice of salt, pepper, Cajun seasoning and/or hot sauce.
Remove the pot from the stove and let it cool slightly.
Beat the eggs in a small bowl and pour over the squash mixture.
Add the raw shrimp and 1-2 handfuls of grated Parmesan cheese (optional).
Stir to combine all ingredients then pour into a casserole dish.
If you like, top the dish with a few pats of butter or a sprinkle with Parmesan cheese. Bake until hot and bubbly, approx. 30 minutes.
(It is important to not cook the shrimp prior to baking the casserole. The shrimp will get overcooked and rubbery if you do.) Enjoy!
Lot of great work being done on Tuesday. “Helen” …what a great workout! Did you PR? Post it on CrossFit 864 Facebook. Post them ALL good or bad. Don’t be too proud to post the ugly ones!
3-2-1-Go Lets do it!
Thanks for all that you do.
BE STRONG!
Jay and Janice
CrossFit 864 “No Whining Zone”
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook
“Helen”
400 meter run
21 kettlebell swings – 1.5 pood
12 pull-ups
Hydrate – Stretch – Refuel
I came to you in weakness and fear, and with much trembling. My message and my preaching were not with wise and persuasive words, but with a demonstration of the Spirit’s power, so that your faith might not rest on men’s wisdom, but on God’s power.
-1 Corinthians 2:3-5
Quitting is never an option. The cows have to be milked come Hell or High Water.
-Robert Schuller
Hope that your week is off to a great start.
BE STRONG!
Jay and Janice
CF 864 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Post your time on CrossFit 864 Facebook
CF Hero Workout
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
“Coe”
Ten rounds for time of:
95 pound thurster, 10 reps
10 ring push-ups
Post Workout: Hydrate – Stretch – Refuel
Which of the 3 will you do today after your workout?
But the rulers of this world have not understood it; if they had, they would not have crucified our glorious Lord. That is what the Scriptures mean when they say, “No eye has seen, no ear has heard, and no mind has imagined what God has prepared for those who love him.” But it was to us that God revealed these things by his Spirit. For his Spirit searches out everything and shows us God’s deep secrets.
-1 Corinthians 2:8-10
Dishonest people conceal their faults from themselves as well as others, honest people know and confess them.
-Christian Nevell Bovee
Yard Sale – Saturday October 2, 2010 in parking lot at CrossFit864 at 7:00a.m.
You are welcome to come out and set up a table and get rid of your extra “stuff”…
Bring your own table. Please let us know if you plan on joining us.
BE STRONG!
Jay and Janice
CrossFit 864 – Rest Day
Have a great Sunday! Hope that you get plenty of family time and get rested up for a great new week of CrossFitting starting on Monday. It’s awesome to be part of the CrossFit 864 community.
“Jesus answered, “The work of God is this: to believe in the one he has sent.”
- John 6:29
“If you tell the truth, you don’t have to remember anything.”
-Mark Twain
CF864 Updates
Clinton Downtown Association 5k Run/Walk – October 30, 2010
Race starts at 9:00a.m. Register at www.sportoften.com
Tim Mann Run – December 4, 2010
Details to follow
CrossFit864 Inaugural Half Marathon – February 12, 2011
Register at www.sportoften.com
Stay in touch on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
CrossFit 864 – Saturday 8:30a.m. Post on CrossFit 864 Facebook
“Team Workout CF 864 Style”
Jesus said to them, “I tell you the truth, at the renewal of all things, when the Son of Man sits on his glorious throne, you who have followed me will also sit on twelve thrones, judging the twelve tribes of Israel. And everyone who has left houses or brothers or sisters or father or mother or children or fields for my sake will receive a hundred times as much and will inherit eternal life. But many who are first will be last, and many who are last will be first.
-Matthew 19:28-30
When faced with a mountain, I will not quit! I will keep on striving until I climb over, find a pass through, tunnel underneath – or simply stay and turn the mountain into a gold mine, with God’s help!
-Friedrich Van Schiller
Come out Saturday morning and get your weekend kicked off in a great way.
BE STRONG!
Jay and Janice
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.
Post your workout on CrossFit 864 Facebook
Warm-up / Range of motion
7 Rounds for time:
7 Shoulder Press – strict press (M 115/W 65) No rack – from the floor
7 SDHP (M 115/W 65)
Abdominal strength: 100 sit-ups (not timed)
Stretch – Hydrate – Refuel
God is light; in him there is no darkness at all. If we claim to have fellowship with him yet walk in the darkness, we lie and do not live by the truth. But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.
-1 John 1:6-7
“Whoever wants to reach a distant goal must take small steps.”
-Helmut Schmidt
BE STRONG!
Janice and Jay
Post your workout on CrossFit 864 Facebook
5 Rounds for time:
-Bear Crawl / length of gym (down and back)
-5 Deadlifts (M 315/W155)
-10 Clapping push-ups
-Overhead dbell walking lunge – (M 45/W 25)
10 steps right arm/10 steps left arm
Hydrate – Stretch – Refuel
Stay awake and pray for strength against temptation. The spirit wants to do what is right, but the body is weak.”
-Mark 14:38
The true measure of life is not length, but honesty.
-John Lyly
BE STRONG!
Jay and Janice
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