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

WOD- for time

Run 5k

3.2.1. go!

Be devoted to one another in brotherly love. Honor one another above yourselves.
Romans 12:10

More faith, less fear. That’s what Jesus wants from us.

Please note hours for Friday April 2, 2010 (Good Friday).
We will open Friday Morning 9:00am and 11:00am. 9:00 am will have child care! We will not be open Friday afternoon but will be open Saturday at 8:30am.

Be strong!
Jay and Janice

CrossFit 864 – WOD

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

This weeks warm-up:
400 Meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

Don’t complain – this is preparing you for next weeks warm-up…it will be harder.

3-2-1-Go!

“Air Force” 2010 CrossFit Sectional Qualifier Workout

For time:

20 Thrusters
20 Sumo deadlift high pulls
20 Push Press
20 Overhead squats
20 Front squats

Rxd – Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. The workout starts with 4 burpees then start your first exercise.

“We either make ourselves miserable or we make ourselves strong. The amount of work is the same”
-Carlos Castaneda

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
- 2 Corinthians 5:21

BE STRONG!
Janice and Jay

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

If you arrive at the gym prior to the time the warm-up starts (15 after) go ahead and start warming up, stretching, grab a piece of pvc or a jump rope. We do not want anyone to jump into a workout without adequately warming up – this is a good way to get injured.

This weeks warm-up
Range of motion as a group then complete the following:

400 meter Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Squats
50 Jump Ropes

“WOD” For Time:
10-9-8-7-6-5-4-3-2-1 reps of:
K2E
Box Jumps (24/20)
GHD Sit-ups or Abmat Sit-ups

3-2-1 Go!

Hydrate/Stretch/Skill Work/Refuel (post workout protein & carbs)

Peace I leave with you; my peace I give you. I do not give to you
as the world gives. Do not let your hearts be troubled and do not
be afraid.
-John 15:27

“Do not listen to those who weep and complain, for their disease is contagious.”
– Og Mandino

“Any fool can criticize, condemn, and complain – and most fools do.”
– Dale Carnegie

Are you going to spend more time this week complaining or being thankful for all of the things that are good in your life?
What are you doing to change the things that you are unhappy about?

Looking forward to a great week of CrossFitting with you!

The CrossFit 864 Community – it’s about a lot more than just a workout.

BE STRONG!
Janice and Jay

CrossFit 864 WOD – 8:30a.m.

“Cindy”

AMRAP in 20 minutes:
5 Pull-ups
10 Push-ups
15 Squats

“For it has been granted to you on behalf of Christ not only to believe on him, but also to suffer for him,”
- Philippians 1:29

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

http://www.youtube.com/watch?v=TlIcF5ydfRg

Have a great weekend!

BE STRONG! Janice and Jay

CrossFit864 WOD
Today’s Schedule: 4:15p.m./5:15p.m./6:15p.m.

1 Mile Run
50 Thrusters (45/75)
30 Pull-ups

Abdominal exercise of your choice – 100 reps

Stretch/Hydrate/Refuel/

If you finish your last rep of the wod and are in the car within 30 seconds you are missing an important aspect of your overall fitness/health. If you take the time to work your muscle then take the time during post-workout to stretch them.

Whether you are about to start an exercise program or you are already heavily involved in one then you need to have a well structured pre and post stretching routine. The key to optimizing your level of fitness is being flexible. By being more flexible you are less likely to sustain an injury during a workout, you can improve your range of motion, and help muscles to recover faster from the workout you just put them through.

Post-Workout Stretch: For your post-workout stretch you are better off engaging in what is called a static or holding stretch. You are probably more familiar with this type of stretch. This is where you hold the stretching position (without moving) allowing the muscle to lengthen much like a rubber band. This type of stretching is much more effective after you workout because muscles are naturally more limber and full of blood therefore making it easier for you to get the most out of stretching the muscle. This is what will help you to more rapidly recover after a workout and reduce the amount of stiffness you would normally experience after an intense workout. Train hard, but don’t forget to stretch!

“If we confess our sins, he is faithful and just and will forgive us our sins and purify us from all unrighteousness.”
- 1 John 1:9

Failure is, in a sense, the highway to success, inasmuch as every discovery of what is false leads us to seek earnestly after what is true, and every fresh experience points out some form of error which we shall afterwards carefully avoid.
- John Keats, 1795-1821

Go Hard Today!

“If you believe in yourself, have dedication, pride, and never quit, you’ll be a winner. The price of victory is high, but so are the rewards”
-Paul “Bear” Bryant

BE STRONG!
Janice and Jay

CrossFit 864 WOD
Todays Schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

21-15-9 reps of:

SDHP (115/75)
Wall Ball Shots

http://www.youtube.com/watch?v=BC_eRZW3p2A

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
- Romans 6:23

“It is no use saying, “We are doing our best.” You have got to succeed in doing what is necessary”
-Winston Churchill

“It’s not the size of the dog in the fight but the size of the fight in the dog”
-Mark Twain

21-15-9
Remember that the 21-15-9 format is a short and very intense metcon. Push yourself through every single rep as hard as you can go trying to rest as little as possible between exercises. If you push yourself 100% you will know it at the end of the 9th rep of wall balls! If you can carry on a conversation throughout the workout then you need to increase your intensity.

FORM and FROM (Full Range of Motion) on each rep. Don’t waste your time counting the sloppy reps because they benefit you very little.

BE STRONG – Failure is NOT an option!
Janice and Jay

CrossFit864 – 5:15a.m./9:00a.m.

Strength WOD

Floor Press
5-5-5-5-5

“Blessed is the man who perseveres under trial, because when he has stood the test, he will receive the crown of life that God has promised to those who love him.”
- James 1:12

Don’t join an easy crowd. You won’t grow. Go where the expectations and the demands to perform and achieve are high.
-Jim Rohn

BE STRONG!
Janice and Jay

CrossFit 864
5:15a.m./9:00a.m./4:15p.m./5;15p.m./6:15p.m.

CrossFit Hero Workout

“Danny”

Rounds in 20 min of:
24″ box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

“[The Armor of God] Finally, be strong in the Lord and in his mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.”
- Ephesians 6:10-11

“Now, 10 years later, the person who talked and complained is still talking and complaining and still remains in the same position. The person who took the initiative and found solutions has been promoted several times.”
-Catherine Pulsifer, from How Valuable Are You?

“When you consistently maintain a positive frame of mind, you’ll become known as a problem-solver rather than a complainer. People avoid complainers. They seek out problem-solvers.”
–Joseph Sommerville

Are you going to do your best today or complain about what you cant do?

Hoo-rah! To all of you that pushed really hard on the deadlift/burpee/run wod on Monday…great job! And also to those of you that pushed it one further and went out on the group 5k run. You are getting stronger and faster every single day (and a lot leaner and meaner!) Keep pushing.

BE STRONG!
Janice and Jay

CrossFit864 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

4 rounds for time:

10 Deadlifts (165/225)
15 Burpees
200 Meter Run

His head and hair were white like wool, as white as snow, and his eyes were like blazing fire. His feet were like bronze glowing in a furnace, and his voice was like the sound of rushing waters. In his right hand he held seven stars, and out of his mouth came a sharp double-edged sword. His face was like the sun shining in all its brilliance. When I saw him, I fell at his feet as though dead. Then he placed his right hand on me and said: “Do not be afraid. I am the First and the Last. I am the Living One; I was dead, and behold I am alive for ever and ever! And I hold the keys of death and Hades.
-Revelation 1:14-18

“Our greatest battles are that with our own minds.”
-Jameson Frank

Many fear the Deadlift. Maybe it’s the name. Deadlift. Or maybe it’s the movement. I often get told it’s not healthy for the lower back.

The Deadlift is the best exercise for back strength. It teaches you to keep the lower back rigid under a load.

But yes, Deadlifts can lead to injury if not performed correctly. Here are: 7 tips for a safer Deadlift.

1. Don’t Hyperextend The Back. Hyperextending the back at lockout puts posterior stress on the lower spine. This can lead to intervertebral disk injury, like hernias. The correct way to lockout the weight is:

Lift the chest up
Pull the shoulders back
Bring hips, knees & lower back into extension simultaneously
Don’t overdo the back extension.

2. Don’t Roll The Shoulders. Rolling & shrugging the shoulders at the top is bad. You could injure your neck. Chest up, shoulders back, full extension, you’re done.

Some roll & shrug at the top to hit the traps more. Heavy Deadlifts will give you enough trap work. If you feel you need more, do Power Cleans.

3. Keep The Bar Close To Your Body. Two reasons:

The shortest distance between start & top is a straight vertical line
The closer the bar, the smaller the stress on your lower back
It’s impossible to achieve a bar path perpendicular to the floor. However you should strive for this model. How? Try this:

Use your lats to pull the bar toward your body
Start the lift from the floor with the bar touching your shins

4. Keep Your Elbows Locked. There’s no better way to get injured than by letting 200kg straighten your elbows for you.

The elbows add nothing to the lift: the weight is lifted by your knees, hips & back, not by the arms. Deadlift safely. Start the lift with the elbows locked.

5. Brace Your Abs. Your back muscles support your spine from the back, your abs from the front. Bracing the abs increases the pressure in your abdomen, which leads to increased stability. How do you use bracing to your advantage?

Set up for the Deadlift
Take a big breath
Squeeze against it
Breathe when the bar is back on the floor
Never breathe while lifting. It’s unnatural & puts more stress on the lower back.

6. Look Forward. Looking down will make the bar leave your body. As we discussed in point 3, this puts more stress on your spine. Look at a point half way up the wall facing you. This will keep your chest up & upper back tight.

7. Squeeze Your Glutes. Contrary to what many do, the Deadlift is not a pull back. Lockout occurs by extending knees, hips & back simultaneously. Think hip forward, not pulling back.

The best way to do this is, is by squeezing your glutes. This will bring them forward. If you can’t involve your glutes, try some glute activation.

Do NOT hitch – At the middle of the movement, do not jerk the bar up to achieve the final concentric phase of the movement. To get past the sticking point, keep the momentum going from the bottom of the movement, in one smooth action.
As with all exercises, a fluid motion is best to prevent a potential injury. The spine is especially susceptible to injury. Never jerk the weight. Pulling and jerking on the bar to get to full lockout is poor form and a sure way to get injured. This means that you need to work on your lockout strength.

Show up today and lift heavy.

BE STRONG!
Janice and Jay