Labor Day Workout at 9:00a.m. show up and hit it hard.
If you were checking out the site to see if you like the workout and to decide if you were going to show up….well, you are out of luck and will have to be a true CrossFitter and show up to find out. That’s what this stuff is all about – random and varied!

“Then Jesus came to them and said, “All authority in heaven and on earth has been given to me. Therefore go and make disciples of all nations, baptizing them in the name of the Father and of the Son and of the Holy Spirit, and teaching them to obey everything I have commanded you. And surely I am with you always, to the very end of the age.”
- Matthew 28:18-20

If any man tells you he loves America, yet hates labor, he is a liar. If any man tells you he trusts America, yet fears labor, he is a fool.
-Abraham Lincoln

Labor Day
Labor Day is a United States federal holiday observed on the first Monday in September.
The first Labor Day in the United States was celebrated on September 5, 1882 in New York City. It became a federal holiday in 1894, when, following the deaths of a number of workers at the hands of the U.S. military and U.S. Marshals during the Pullman Strike, President Grover Cleveland put reconciliation with the labor movement as a top political priority. Fearing further conflict, legislation making Labor Day a national holiday was rushed through Congress unanimously and signed into law a mere six days after the end of the strike. The September date was chosen as Cleveland was concerned that aligning an American labor holiday with existing international May Day celebrations would stir up negative emotions linked to the Haymarket Affair. All 50 U.S. states have made Labor Day a state holiday.

Traditionally, Labor Day is celebrated by most Americans as the symbolic end of the summer. The holiday is often regarded as a day of rest and parties. Speeches or political demonstrations are more low-key than May 1 Labor Day celebrations in most countries, although events held by labor organizations often feature political themes and appearances by candidates for office, especially in election years. Forms of celebration include picnics, barbecues, fireworks displays, water sports, and public art events. Families with school-age children take it as the last chance to travel before the end of summer recess. Similarly, some teenagers and young adults view it as the last weekend for parties before returning to school, although school starting times now vary.
In U.S. sports, Labor Day marks the beginning of the NFL and college football seasons. NCAA teams usually play their first games the week before Labor Day, with the NFL traditionally playing their first game the Thursday following Labor Day. The Southern 500 NASCAR auto race was held that day from 1950 to 2004.

Today’s off the wall fact that means nothing to anyone is:
It would take 11 Empire State Buildings, stacked one on top of the other, to measure the Gulf of Mexico at its deepest point.

Hope that all of you had a great weekend and you have jobs that let you off on holidays.
See you Monday….

BE STRONG!
Janice and Jay

“What you heard from me, keep as the pattern of sound teaching, with faith and love in Christ Jesus. Guard the good deposit that was entrusted to you—guard it with the help of the Holy Spirit who lives in us.”
- 2 Timothy 1:13-14

A fanatic is one who can’t change his mind and won’t change the subject.
-Winston Churchill

BE STRONG!
Jay and Janice

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

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

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

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

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 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

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

“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