CF – 864 Today’s schedule: 7:00a.m. only

Reminder we will have a New Years Day Run/Walk
Friday January 1, 2010 @ 9:00a.m. Hope you can join us.

“TEAM WOD”

“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
- John 16:33

A man does what he must – in spite of personal consequences, in spite of obstacles and dangers and pressures – and that is the basis of all human morality.
-Winston Churchill

See you Thursday morning…
BE STRONG!
Janice and Jay

CrossFit 864 – Today’s Schedule – 5:15a.m. / 9:00a.m.

New Years Schedule:
Thursday 12-31-2009 (New Years Eve) Group Workout – 7:00 a.m. only
Friday 1-1-2010 (New Years Day) 5k Run/Walk leaving from the gym.
Monday 1-4-2010 Resume normal schedule at 9:00a.m.

WOD

AMRAP in 15 minutes:
7 Box Jumps (24/20)
7 Kettlebell Swings (1 pood/1.5 pood)
7 Dbell Cleans (25/45)

then 75 partner assisted medicine ball sit-ups

“Do not let your hearts be troubled. Trust in God; trust also in me. In my Father’s house are many rooms; if it were not so, I would have told you. I am going there to prepare a place for you. And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am.”
- John 14:1-3

“If I would have asked people what they wanted, they would have said faster horses.”
-Henry Ford

“All the great things are simple, and many can be expressed in a single word: freedom, justice, honor, duty, mercy, hope.”
- Winston Churchill

Congrats to those of you that completed the 100 burpee challenge today! That was an awesome commitment that took a lot of dedication. Hoo-yah to all of you that came out today and cranked through the 100 burpees for time. Not quite sure about those of you that saw 100 burpees and skipped the workout. Every single CrossFit workout should be challenging and should never be easy…if you have an easy workout it’s because you didn’t push yourself hard enough. As a CrossFitter you should always look forward to the challenge and never pick and choose wod’s based on difficulty. Conquer your weakness or it will conquer you! Were you conquered today?

Failure is not an option.
BE STRONG!
Janice and Jay

CF -864 Today’s schedule
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

The “100th” day of the burpee challenge is here!
Congratulations to:
Tex, John, Lindsey, Kelli, Heidi, Sarah, Becky, Natalie, and Gunny!
Many signed up but few survived!

New Years Day 5k Run – 9:00a.m.
Meet at CrossFit and kick off the new year with us.

WOD – for time:
“100 burpees”

“Come to me, all you who are weary and burdened, and I will give you rest.”
- Matthew 11:28

Success is to be measured not so much by the position that one has reached in life as by the obstacles which he has overcome while trying to succeed.
- Booker T. Washington

Mobile Body-Fat Testing is coming to CrossFit 864 on January 23, 2010 8am – 1pm. Please email us asap to schedule an appointment. The fee for first time body analysis is $49.00. If this is your second time the fee is only $39. If you do not know what your body fat is then this is a great time to have it analyzed so that you can gauge your progress throughout the year. If you have questions please give us a call or email.

Body Fat Test – The only Hi-Tech Mobile Body-Fat Testing clinic anywhere! Body Fat Test conducts mobile body fat testing at health clubs, corporations, hospitals, military, government agencies, wellness centers, and even TV series.

Awesome effort by everyone today (Monday) on the deadlift/sprint WOD! It took a little extra motivation today to lift “heavy stuff” off the floor and then sprint in the cold. Big Hoo-rah to PR’s today during the heavy deadlift WOD – Deadlifts then AMRAP of: burpee/pull-up/toes-to-bar.

Ooh-rah (also spelled Urah or Hoo-rah) is a spirited cry common to United States Marines since the mid-20th century. It is comparable to the Hooah cry used in the Army or Hooyah by the Navy SEALs. It is most commonly used to respond to a verbal greeting or as an expression of enthusiasm.

Why Crossfit?
Simple: Real life situations do not differentiate between cardio and strength demands. Neither is there an option of isolating a movement to protect weaker muscles. Real situations require movements that involve multi-joint dynamic motions that are done fast, under load and executed with surprising power and spot on accuracy. These demand both oxygen and strength, power and endurance, quick recovery and mental toughness.

Crossfit addresses these demands like no other fitness program. Through coached intensity and proper form, firefighters, young mothers, law enforcement/military personnel, grandfathers and athletes of all levels can achieve more effective results faster. Crossfit will get you the strength you need to get hoses up stairs, carry your toddler to safety, stay powerful longer in a brawl and get you in your best shape.
Just ask a Crossfitter!

BE STRONG!
Janice and Jay

CrossFit 864 – Today’s Schedule: 9:00a.m. / 4:15p.m. / 5:15p.m. / 6:15p.m.

Day 99 of the “100 burpee challenge”

WOD

10 rounds for time:
10 deadlifts (135/225)
150 meter sprint

“Praise the LORD, O my soul; all my inmost being, praise his holy name. Praise the LORD, O my soul, and forget not all his benefits-”
- Psalm 103:1-2

The secret of a good life is to have the right loyalties and hold them in the right scale of values.
- Norman Thomas, 1884-1968

Looking forward to kicking the week off with a great workout!
See you Monday….BE STRONG!
Janice and Jay

CF 864- Today’s schedule – Closed Friday and Saturday

Day 96 of the “100 day burpee challenge”

Merry Christmas!

“So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. When they had seen him, they spread the word concerning what had been told them about this child, and all who heard it were amazed at what the shepherds said to them. But Mary treasured up all these things and pondered them in her heart. The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.”
- Luke 2:16-20

The giving of gifts is not something man invented. God started the giving spree when he gave a gift beyond words, the unspeakable gift of His Son.
- Robert Flatt

“And the Grinch, with his Grinch-feet ice cold in the snow, stood puzzling and puzzling, how could it be so? It came without ribbons. It came without tags. It came without packages, boxes or bags. And he puzzled and puzzled ’till his puzzler was sore. Then the Grinch thought of something he hadn’t before. What if Christmas, he thought, doesn’t come from a store. What if Christmas, perhaps, means a little bit more. ”
— Dr. Seuss

We hope that all of you enjoy a wonderful Christmas with family and friends and we want to thank you for all of the kind holiday wishes that you have sent our way. What an awesome group of people that make up our “CrossFit 864 Community” …..Yea, Yea – I know it’s a cult! But it’s our cult! If you aren’t part of it you wouldn’t understand. You guys are the most dedicated and we’ll put you up against anyone.

We look forward to seeing each one of you Monday 9:00a.m/4:15p.m/5:15p.m. or 6:15p.m. Ready for a new week!!!

Thank you!
Jay and Janice

CrossFit 864 – Today’s Schedule: 5:15a.m. / 9:00a.m.

Reminder – Christmas Holiday Schedule:
Thursday “Christmas Eve” we will have one WOD at 7:00a.m.
and the next workout will be Monday (12-28) at 9:00a.m.
Stay active during the holidays. Enjoy the family time by getting your children out for some backyard/playground fun…chase them around and let them see just how strong, fast and fit those breathtaking workouts have made you!

Day 94 of the “100 burpee challenge”
6 days to go – finishing up strong!

Double Alternating Tabata

-Deadlifts
-Burpees

1 minute rest

-SDHP
-Wall Balls

The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score.

Credit for this simple and powerful training method belongs to its namesake, Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo, Japan. Their groundbreaking 1996 study, published in the journal Medicine and Science in Sports & Exercise, provided documented evidence concerning the dramatic physiological benefits of high-intensity intermittent training. After just 6 weeks of testing, Dr. Tabata noted a 28% increase in anaerobic capacity in his subjects, along with a 14% increase in their ability to consume oxygen (V02Max). These results were witnessed in already physically fit athletes. The conclusion was that just four minutes of Tabata interval training could do more to boost aerobic and anaerobic capacity than an hour of endurance exercise.

Although Dr. Tabata used a mechanically braked exercise cycle machine, you can apply this protocol to almost any exercise. For example, a basic Tabata workout can be performed with sit-ups. The more muscles used the better, so use full knees-bent sit-ups. Sit-up non-stop for 20-second intervals, followed by 10 seconds of rest. Repeat for a total of 8 cycles.

How effective can just 4 minutes of exercise be? … Very. You will be amazed at how intense the four minutes of exercise will feel. The intervals tax both your aerobic and anaerobic energy systems. To be clear, this isn’t “eight sets of eight,” although the goal of doing eight reps in each of the 20-second clusters is about right. Instead it’s “as many reps as I can get in” during the twenty seconds, followed by ten seconds rest.

This is Christmas!
“[The Shepherds and the Angels] And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news of great joy that will be for all the people. Today in the town of David a Savior has been born to you; he is Christ the Lord.”
- Luke 2:8-11

“It’s at the borders of pain and suffering that the men are separated from the boys.”
- Emil Zatopek

Paleo for the day: Coffee-Rubbed Steak
All I can say is…if it includes Coffee and a BIG slab of red meat it has to be good! Oh and don’t settle for weak, wimpy coffee! Go for the strong stuff!

http://paleomama.com/?p=216

Jason Kaplan does Fran

King Kong

See you Wednesday morning…
Failure is not an option!
BE STRONG!
Janice and Jay

CF 864- Today’s Schedule
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day “93″ of the “100 day burpee challenge”

“FRAN”
21-15-9
Thrusters (95/65)
Pull Ups

rx’d = unassisted pull ups / no bands, no jumping, chin over the bar and full extension of arms and hips on every rep. Not extending arms = half reps
rx’d Thrusters = 95/65 plus depth at bottom and fully locked out at the top of each rep.

This is what it is all about!
“While they were there, the time came for the baby to be born, and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no room for them in the inn.”
- Luke 2:6-7

“For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life. For God did not send his Son into the world to condemn the world, but to save the world through him.
John 3:16-17

“You can’t fly a kite unless you go against the wind and have a weight to keep it from turning a somersault. The same with man. No man will succeed unless he is ready to face and overcome difficulties and is prepared to assume responsibilities.”
-William J.H. Boetcker

Grass Fed Beef Roast [Paleo] [Low carb]

I know full well how important high quality, healthy meat is and also how difficult it seems to be to find it. Honestly, I hated red meat and would avoid it at all costs since it was always awful and it never seemed worth the money or effort. I wondered why my parents ordered steak at restaurants and paid extra for it- I mean I would pay to not eat the stuff! Over time however I heard more and more about grass fed, organic, no-antibiotic, and hormone free meats. At first it sounded like a great idea but not worth the money, especially for a lowly grad student. However, I was wondering through the Farmer’s market one day I thought “Why not just try it?”So we did. I’ll never go back- grass fed beef is not only nutritional superior in all ways to conventional meat, but the animals are treated humanely and the quality and taste of the meat is unparalleled. We are avid fans of our local grass fed beef rangers at Baldwin Farms- Mac and his wife really looked after us when we bought their value “family pack” of 10 lbs of assorted beef cuts (from ground to roasts, ribs, and steaks). It came with a fantastic marrow bone in the middle which I am saving along with the juice/broth for soup later. Remember to cook the grass fed beef at lower heat since it is lower in fat- you don’t want to dry it out.

Preheat the oven to 250 degrees and spray a large baking dish with nonstick spray. Place the roast in the dish and cover with about 1″ of water (or broth with a splash of wine). Season the roast with your choice of spices, sea salt, and pepper. I used sea salt, ground pepper, and a dash of extra virgin olive oil. I garnished the roast with a few potatoes, some fresh radishes, and jalapeños and tossed it all in the oven.
Bake at 250 degrees for about 2 hours or until fork tender. You can cover it with foil if you think it might dry out. You can also cook it in a Crockpot if you have one large enough (we don’t!) It’s that easy- just plop it in a baking dish, cover with liquid and bake at low heat for a few hours. Yum!!
From: Cindalous Kitchen

Check out the CrossFit 864 apparel at the gym.
New – Hoodie sweat with embroidered logo on front.
Long sleeve t-shirts with various sayings on back and logo on front.
Blender bottles
Beanies to keep your head warm during cold WODs (www.headsweats.com)
CrossFit864 window decals (3 sizes)

Have a great day!
Come in today ready to get a Fran PR!
21-15-9 HARD.FAST.BRUTAL

BE STRONG!
Jay and Janice

CF 864- 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Day 92 of the “100 day burpee challenge”

WOD
4 rounds for time:
400 Meter run
25 Burpees
25 AbMat sit-ups

For it is by grace you have been saved, through faith—and this not from yourselves, it is the gift of God—not by works, so that no one can boast. For we are God’s workmanship, created in Christ Jesus to do good works, which God prepared in advance for us to do.
Ephesians 2:8-10

“Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice.”
-Wayne Dyer

“You have to set goals that are almost out of reach. If you set a goal that is attainable without much work or thought, you are stuck with something below your true talent and potential.”
-Steve Garvey

http://www.paleofood.com/beefgrd.htm

Hope your week gets off to a great start!
Don’t get slack on your workouts/nutrition over the holidays….
BE STRONG!
Janice and Jay