CrossFit Hero WOD

“Garrett”

Marine Capt. Garrett T. “Tubes” Lawton, 31, of Charleston, West Virginia was killed by an IED strike in Herat Province, Afghanistan on August 4, 2008. He is survived by his wife, Trisha, and two sons, Ryan, 6, and Caden, 4.

3 rounds for time:

75 squats
25 handstand push-ups
25 L-Pull-ups

Go Hard and Fast!

“For God did not give us a spirit of timidity, but a spirit of power, of love and of self-discipline.”
-2 Timothy 1:7

I am always ready to learn although I do not always like being taught.
-Winston Churchill
 
http://www.youtube.com/watch?v=gZSst-g4aeo

BE STRONG!
Janice and Jay

Have a great Sunday and get plenty of rest for a brand new week of “Hard, Fast, Heavy Workouts!”

How many of you skipped Fridays wod because it looked too tough? Just checking. Hoo-rah to the true CrossFitters that showed up and pushed through it. Yea, the run was a little cold and the trusters were a little rough but it didn’t kill anyone ….it only made them stronger and you know how the saying goes “Only the Strong Survive” Good job!

See you Monday.

This is the message we have heard from him and declare to you: 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 1:5-7
 
“You can conquer almost any fear if you will only make up your mind to do so. For remember, fear doesn’t exist anywhere except in the mind.”
-Dale Carnegie

BE STRONG!
Janice and Jay

WOD – Team workout! Show up it will be lots of fun.

Congratulations to the following winners of the Paleo Challenge. All 20 of
you did a great job. It was really close.

Female: Robin H.
Male: Luke C. and Jarred H. (tie)

“Is any one of you in trouble? He should pray. Is anyone happy? Let
him sing songs of praise. James 5:13.

Stay Strong
Jay and Janice

-Run 1 mile
 
50 Thrusters (45 pounds)
100 Push-ups

-Run 1 mile

50 Kettlebell Swings (53/35)
100 Abmat Sit-ups

3-2-1-Lets Go!

“Jesus replied: ” ‘Love the Lord your God with all your heart and with all your soul and with all your mind.’ This is the first and greatest commandment. And the second is like it: ‘Love your neighbor as yourself.”
- Matthew 22:37-39

If you are going through hell, keep going.
-Winston Churchill

“It is very motivating to get your sac publicly smoked by a five-foot female hippie pottery teacher from the local high school.”
(Special Forces reaction to CrossFit seminar)
Coach Glassman, Founder of CrossFit

Work hard today to conquer your weakness or to do what you hate the most. Is it running, push-ups, thrusters, box jumps, wall ball shots, double-unders, handstand push-ups? Whatever it is be determined to CONQUER it! Weakness is a choice and failure is not an option!

It’s Friday and we made it through another week and looking forward to a great weekend. Thanks for your hard work this week and for motivating the person next to you to do their best. In case we haven’t told you this week……”You Rock” This is what CrossFit 864 is all about. Yea, it’s tough but what do you gain from wimpy workouts?

BE STRONG!
Janice and Jay

Post WOD – Hydrate / Stretch
Skill Work – Handstand Holds

For your safety and the benefit of your body – PLEASE DO NOT finish the workout and race out the door. Stretching after an intense workout is very important and many of you neglect this 100% of the time. Use the bands, pvc, etc…stretch out on the mats and target the areas that you just worked. If you get to the gym early (before the warmup starts) go ahead and grab a piece of pvc and start working on your range of motion. We want all of your workouts to be safe and effective so that you can CrossFit until you are 90 years old – Yea baby!

Every person will give an account for their own life on judgement day:
“A tree is identified by its fruit. If a tree is good, its fruit will be good. If a tree is bad, its fruit will be bad. You brood of snakes! How could evil men like you speak what is good and right? For whatever is in your heart determines what you say. A good person produces good things from the treasury of a good heart, and an evil person produces evil things from the treasury of an evil heart. And I tell you this, you must give an account on judgment day for every idle word you speak. The words you say will either acquit you or condemn you.”
-Matthew 12:33-37 (New Living Translation)
 
Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.
-Doug Larson

Thanks for all that you do to make CF864 an awesome place to train!
BE STRONG!
Janice and Jay

10 Kettlebell Swings (53/35)
7 SDHP – Sumo Deadlift High Pull (65/95)
5 Burpees

Go “Hard and Fast” for the entire 20 minutes!

FROM – Full Range of Motion.

I am a big believer in the ‘mirror test.’ All that matters is if you can look in the mirror and honestly tell the person you see there, that you’ve done your best.
-John McKay

“There is no fear in love. But perfect love drives out fear, because fear has to do with punishment. The one who fears is not made perfect in love.”
- 1 John 4:18

Paleo Challenge ended today – were you happy with your results? If you were not at the gym Monday to measure/photo/get weighed then you will need to do this on Tuesday. Please plan on doing it after the workout or come early enough to do this before the workout starts.

CrossFit 864 long sleeve t-shirts are only 20 bucks during February.

How have you felt about your workouts lately? Only you can increase the intensity during each rep. We can push you and motivate you but it is ultimately up to you to make it more intense. Are you pushing to near maximum effort? Your results depend on your determination to become better after evey wod!

Intense
Pronunciation: \ in-ˈten(t)s \
Etymology: Middle English, from Middle French, from Latin intensus, from past participle of intendere to stretch out
Date: 15th century

1 – existing in an extreme degree – the excitement was having or showing a characteristic in extreme degree

2 – marked by or expressive of great zeal, energy, determination, or concentration or effort

3 – exhibiting strong feeling or earnestness of purpose – deeply felt

See you Tuesday…
BE STRONG – Failure is NOT an option!
Janice and Jay

WOD

Complete the following for time:
100 jump ropes
90 squats
80 walking lunges (80 steps)
70 ab mat sit ups
60 push ups
50 push press (45 lbs)
40 pull ups
30 box jumps (24/20)
20 wall balls (20/14)
10 burpees
3-2-1-Go!

Remember that good form is important! Don’t sacrifice your form just to post a faster time on the whiteboard. That does not impress anyone and it does not benefit you. Full range of motion on all exercises. If you are not sure about full range of motion on a particular exercise please make sure that you ask before the wod starts.

http://www.youtube.com/watch?v=IewlDXTfbjU

Consequently, you are no longer foreigners and aliens, but fellow citizens with God’s people and members of God’s household, built on the foundation of the apostles and prophets, with Christ Jesus himself as the chief cornerstone.
-Ephesians 2:19-20

Expect problems and eat them for breakfast.
-Alfred A. Montapert

5:45pm – 3 mile group run from CF864. Just show up if you are interested in running with the group.

Paleo Challenge ends today. The challenge is over so lets see who our winner is going to be. We will post the winner before the end of this week. Monday and Tuesday we will get your measurements, pictures and weight so be prepared to do this after/before your wod. What kind of results did you get? How dedicated were you?

Hope that all of you had a great weekend and got a little extra rest for a great week of CrossFitting at 864! Another week and we are going to be a little stronger, a little faster and a little leaner! All of that comes with a cost…are you willing to work hard this week to reach your goals and break PR’s or will you be making excuses?
BE STRONG!

Janice and Jay

Friday and Saturday were two great days of strength and conditioning training and it was great to be able to take the wod outside…really looking forward to spring! Lot of motivation from the Saturday morning teams – good job guys!

“No, it doesn’t ever get any easier. You wouldn’t want it to either.”
-Greg Glassman (Founder, CrossFit)

“He who covers over an offense promotes love, but whoever repeats the matter separates close friends.”
- Proverbs 17:9
 
“Fear God, and your enemies will fear you.”
-Benjamin Franklin

All long sleeve t-shirts are only 20 bucks until the end of February.

On Monday, February 22 we will weigh/measure/photograph those of you that are on the “Paleo Challenge” – this is the end of the challenge but we hope that you will continue on a clean, healthy eating plan. This is not a fad diet to drop a quick 10 pounds for a better fit in your bathing suit…this is a lifestyle change that will continue to yield results if you have the willpower to stay away from the junk. Why work so hard in the gym only to blow it on poor nutritional habits.

Have a great weekend and get a little extra rest (is possible) and enjoy a lot of family time!

BE STRONG!
Janice and Jay