CrossFit 864 – WOD
We will have a 8:30a.m. workout.
It has been another great week of CrossFitting together!
Remember to post your times on our Facebook page and post your favorite Paleo recipes on Paleo 864.
“Mud Run”
Everyone is welcome to meet us at Spa West on Main Street in Laurens at 12:00 noon to head out to Greenville. Just show up and we can leave together.
“Instead, speaking the truth in love, we will in all things grow up into him who is the Head, that is, Christ.”
- Ephesians 4:15
Just Do it!
-Nike
The CrossFit 864 Cookout is scheduled for Friday, May 7 at 7:00p.m. (after the last workout.) This will be held at the gym and CrossFit will provide the meat for the grill. Please sign up to bring a side dish – a great chance to show off some of your Paleo recipes even some of those Paleo sweets! This is going to be a fun time for us to get together as a CrossFit family. There are many of you that workout at different times and this will give us a chance for everyone to get together at the same time. Bring your lawn chair.
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m.
“Dirty Thirty 864 Style”
Run 800 meters
30 Box Jumps (20/24)
30 Jumping Pull-ups
30 Kettlebell Swings (35/53)
30 Walking Lunges
30 K2E (Knees to Elbows)
30 Push Press (Dbell or Kbell)
30 Burpees
30 Double Unders (or 4 x singles)
Hydrate / Stretch / Refuel – Eat!
“I know that my Redeemer lives, and that in the end he will stand upon the earth.”
- Job 19:25
Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD 4:15p.m. / 5:15p.m. / 6:15p.m.
“Dirty Thirty 864 Style”
Run 800 meters
30 Box Jumps (20/24)
30 Jumping Pull-ups
30 Kettlebell Swings (35/53)
30 Walking Lunges
30 K2E (Knees to Elbows)
30 Push Press (Dbell or Kbell)
30 Burpees
30 Double Unders (or 4 x singles)
Hydrate / Stretch / Refuel – Eat!
“I know that my Redeemer lives, and that in the end he will stand upon the earth.”
- Job 19:25
Chance can allow you to accomplish a goal every once in a while, but consistent achievement happens only if you love what you are doing.
-Bart Conner
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
Warm-up/Range of motion work
WOD
5 minutes of Turkish Get Ups
then
25-20-15 reps of:
Kettlebell Swings (35/53)
Jumping Air Squats
Form and Range of motion are an important part of all of our training. Don’t settle for half reps unless you just want half of the benefit of it.
Today’s workout -
Jumping Squats: Work toward getting low (at least parallel or below) and explode on the jump getting as high off the floor as possible on each rep. It takes a lot more energy to complete full reps. If you are lacking flexibility and have tight/stiff hips, etc then maybe you will benefit from hip mobility drills, squat therapy (squatting against the wall) range of motion work.
KBell Swings: When performed properly the kettlebell swing works the entire posterior chain and builds explosive strength and power in the hips. Focus on using your hips to generate the power for the swing – this is a very explosive movement.
The TGU is a highly functional movement that requires all of the muscles of the body working together in order to accomplish the task. Everyone understands that deadlifting properly and pulling respectable numbers is going to make you strong and the Turkish Get up will accomplish the same type of strength when programed into your training.
If you think you can judge others, you are wrong. When you judge them, you are really judging yourself guilty, because you do the same things they do. God judges those who do wrong things, and we know that his judging is right. You judge those who do wrong, but you do wrong yourselves. Do you think you will be able to escape the judgment of God? He has been very kind and patient, waiting for you to change, but you think nothing of his kindness. Perhaps you do not understand that God is kind to you so you will change your hearts and lives. But you are stubborn and refuse to change, so you are making your own punishment even greater on the day he shows his anger. On that day everyone will see God’s right judgments. God will reward or punish every person for what that person has done. Some people, by always continuing to do good, live for God’s glory, for honor, and for life that has no end. God will give them life forever. But other people are selfish. They refuse to follow truth and, instead, follow evil. God will give them his punishment and anger.
-Romans 2:1-8
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just go through the pain no matter what happens”
-Arnold Schwarzenegger
Get signed up for “CrossFit 864 Kids Camp” by Friday in order to receive the discount price.
Work hard today to be your best.
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD
5:15a.m. / 9:00a.m.
From the 2008 CrossFit Games:
5 Rounds for time:
5 Deadlifts (275 pounds)
10 Burpees
After workout – Abominal work (your choice of exercise for 5 minutes)
The winning time for this workout was 2:41 by Chris Spealler
If you want to get better you have to focus on your weaknesses. It’s easy to focus only on your strengths and never make any effort to conquer the areas where we struggle.
“For the Son of Man came to seek and to save what was lost.”
- Luke 19:10
You cannot run away from weakness; you must some time fight it out or perish; and if that be so, why not now, and where you stand?
-Robert Louis Stevenson
“I fear not the man who has practiced 10000 kicks once, but I fear the man who has practiced one kick 10000 times.”
-Bruce Lee
Are you ready for the “Mud Run” this Saturday? Get an extra run in this week if you can and when you arrive at the gym early add some pull-ups into your warm-up time…it might help you get up and across some of the obstacles. 8 teams from CrossFit 864 – we are going to have a blast!
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD
5:15a.m. /9:00a.m./4:15p.m./5:15p.m./6:15p.m.
3 Rounds for time:
Run 800 meters
50 Air squats
Add to the challenge of this workout by wearing your weighted vest loaded with as much weight as you can handle for the duration of 3 rounds. Hooyah!
For those of you running the “Mud Run” on Saturday….you will be thankful for a little extra running to make sure that you are prepared.
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!
Jay and Janice
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CF 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
WOD – CrossFit Hero WOD (see attached link)
http://www.odmp.org/officer/19888-police-officer-paul-john-rizzo-domenic-sciullo-ii
“Paul”
Five rounds for time of:
50Doubleunders
35 Knees to elbows
185 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.
“To them God has chosen to make known among the Gentiles the glorious riches of this mystery, which is Christ in you, the hope of glory. We proclaim him, admonishing and teaching everyone with all wisdom, so that we may present everyone perfect in Christ.”- Colossians 1:27-28
A man can fail many times, but he isn’t a failure until he begins to blame somebody else.
-Steve Prefontaine
If you want to sign up for CrossFit 864 Kids Camp June 28- July 1, Early bird rate endsFriday April 30, 2010. $50 regular $45 for early bird special.
BE STRONG! Janice and Jay
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CF 864 – Rest Day
“For you know that it was not with perishable things such as silver or gold that you were redeemed from the empty way of life handed down to you from your forefathers, but with the precious blood of Christ, a lamb without blemish or defect.”-1 Peter 1:18-19
To give anything less than your best is to sacrifice the gift.
Steve Prefontaine
Be Strong! Jay and Janice
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CrossFit 864 – TEAM WOD
Starts at 8:30a.m.
There has been a lot of really hard work going on this week as we rocked through the “CrossFit Girls”….yes, it has been a good week!
“It is written: ” ‘As surely as I live,’ says the Lord, ‘every knee will bow before me; every tongue will confess to God.”
- Romans 14:11
“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”
Coach Glassman, Founder – CrossFit
BE STRONG!
Janice and Jay
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CrossFit 864 – WOD
Today’s Schedule: 4:15p.m. / 5:15p.m. / 6:15p.m.
“Kelly”
Rx’d
5 rounds for time:
Run 400 meters
30 Box Jump (24 inch box)
30 Wall Balls (20 pound med ball)
“For since the creation of the world God’s invisible qualities—his eternal power and divine nature—have been clearly seen, being understood from what has been made, so that men are without excuse.”
- Romans 1:20
There is no such thing as bad weather, just soft people.
-Bill Bowerman
He was the co-founder and ultra-innovator of Nike, Inc., but the late Bill Bowerman was always a running man first. He is credited with turning the college town of Eugene, Oregon, into the running capital of the world.
Check yesterdays post for details on CrossFit 864 Kids Camp.
Have you enjoyed the “CrossFit Girls” this week? They can be rough at times. There has been a lot of hard work going on in the gym this week. You are getting stronger and faster! It is awesome to see so many of you understanding that CrossFit is so much more than just an intense workout. You are challenging yourself and motivating those around you to give 100% and to not accept anything less than that….and for this I say Hooyah!
Hooyah is the war cry or battle cry most commonly used in the US Navy, though sometimes exclusively associated with the Navy SEALs. It is similar to the expressions Oorah in the Marine Corps and Hooah in the U.S. Army. The Marines frequently use this term to reference an item to which they do not know or cannot remember the name to. It is also used to say Ok or understood or is sometimes used to show enthusiasm.
What is motivating you today?
It has been a great week and looking forward to a great weekend coming up – don’t forget the Saturday morning workout at 8:30a.m.
BE STRONG!
Janice and Janice
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