Archive for July, 2009
Jul
29
2009
Thursday July 30,2009
WOD- 6:30am, 9am, 4:30pm, 5pm, 5:30pm, 6pm
400 meter run
50 flutter kicks
400 meter run
50 sit ups
400 meter run
50 good mornings with weight
400 meter run
50 overhead squats
3-2-1 Go!
Sorry about the post for Wednesday our power went out with the
storm as I was about to enter it in the system. Great job to all who
came out this am! Great Job!
“I will never forget your precepts, for by them you have preserved my life.”- Psalm 119:93
Jul
26
2009
Monday July 27, 2009
Times for Monday sessions are
9am
12pm
12:30pm (heavy)
4:30pm
5pm
5:30pm
6pm
3-2-1 Go!
“[By Faith] Now faith is being sure of what we hope for and certain of what we do not see.”- Hebrews 11:1
Jul
25
2009
Sunday July 26, 2009
WOD- Rest Day
Great job to everyone who came out today for the
Team workout. You all did a great job! Look forward
to seeing you all next week.
Be the change that you want the world to see.
Jul
24
2009
Saturday July 25, 2009 @ 8:30am workout @ CrossFit 864
WOD- Team Workout
400 Meter Run
100 Pull Ups
200 Wall Balls
300 Sandbag Clean & Press
400 Sit Ups
500 Squats
400 Meter Run
3-2-1- Go!
“Good will come to him who is generous and lends freely, who conducts his affairs with justice. Psalm 112:5
You find that you have peace of mind and can enjoy yourself, get more sleep, rest when you know that it was a one hundred percent effort that you gave – win or lose. Gordie Howe
Jul
24
2009
WOD
10 Rounds
5 Burpee Box Jumps
10 Push Press
Check out www.golaurens.com – the following CrossFit Kids photo is on the front page. What a great week of “Forging Future Fitness” and thank you for letting us spend this time with your children. So many have talked about all of the fun that they had so it looks like we will be adding in a few CrossFit 864 Kids WOD’ sthroughout the year.
Creating good fitness habits at Cross Fit Kids Camp
Despite four days of exercise, sweating and not watching TV on the couch, kids were asking Janice and Jay Long, owners of Cross Fit 864 in Clinton, when their next Cross Fit Kids Camp would be held.
“the world breaks everyone, and afterward, some are strong at the broken places.” – Earnest Hemingway
Jul
21
2009
Wednesday July 22, 2009
5 Rounds
30 Glute Ham Sit Ups / Or Ab Mat sit ups
25 Back ext. or Good morning with weight
3-2-1 Go!
Don’t let what you cannot do interfere with what you can do.
Jul
20
2009
Tuesday July 21, 2009
AMRAP in 20 minutes15 Thruster (RX’d wt. 65/45)
12 SDHP
3-2- 1 Go.
I can do everything through him who gives me strength. Philippians 4:13
Kids Camp went great today! Looking forward to tomorrow’s camp!
Jul
19
2009
WOD – Monday, July 20, 2009
See Gunnys Blog
CrossFit 864 WOD
“Dirty Thirty”
Run 800 meters
30 box jumps
30 push-ups
30 kb swings
30 Sit-ups – with weight
30 good mornings – with weight
30 squats
30 walking lunges
30 burpees
Run 800 meters
“Dirty Thirty”
Run 800 meters
30 box jumps
30 push-ups
30 kb swings
30 Sit-ups – with weight
30 good mornings – with weight
30 squats
30 walking lunges
30 burpees
Run 800 meters
“Dirty Thirty” or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty (which is much harder) Have a Good time today! 3, 2, 1 Go!
If you can’t run, walk….If you can’t walk, crawl….but by all means keep moving!
Remember to drink plenty of water before, during and after you workout. Stay Hydrated!
It is great to be back and we are looking forward to a great week of WOD’s with our CrossFit 864 family! We definitely enjoyed our time away this past week and were able to spend a lot of quality time with our family and friends. We were able to enjoy some awesome CrossFit WOD’s on the beach where we got more than a few strange looks for swinging kettlebells, doing burpees, bear crawls, sandbags and…..well, you know what CrossFitters do. We had a few folks curious enough to stop and ask “hey, what is that stuff? looks pretty tough” we even had a stranger or two join in.
This week is also very exciting because we are starting CrossFit 864 Kids Camp today which promises to be very exciting for a lot of CrossFit Kids. We plan on “Forging Future Fitness” and really giving them a chance to do a lot of exercises that they see you “mom and dad” perform during your workouts…and of course proper form will be a priority. We also have plenty of fun and games planned during the week. Thanks for allowing us to share this time with your children!
It’s a little like wrestling a gorilla. You don’t quit when you’re tired you quit when the gorilla is tired.– Robert Strauss
Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.
Ephesians 4:29
