Saturday April 30, 2011

CrossFit 864 – WOD 8:30a.m.

“But as for me, I know that my Redeemer lives, and he will stand upon the earth at last.”
-Job 19:25

Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.
-William Shakespeare

Get in the box Saturday morning and get your weekend kicked off with an awesome team workout!

BE STRONG!
Jay and Janice

Friday April 29, 2011

CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.

“You must have the same attitude that Christ Jesus had. Though he was God, he did not think of equality with God as something to cling to. Instead, he gave up his divine privileges; he took the humble position of a slave and was born as a human being. When he appeared in human form, he humbled himself in obedience to God and died a criminal’s death on a cross.”
– Philippians 2:5-8

A certain amount of opposition is great help to a man. Kites rise against, not with the wind.
– John Neal

My thoughts on “Keeping it Legit”
With the CrossFit Games Open Workouts going on there has been a lot of discussion among the CrossFit community about cheating during workouts. Are you willing to sacrifice your integrity over a rep, a minute, a round or even one second to make yourself appear to be better than you actually are? What are you going to gain? If you are willing to cheat on something as insignificant as a workout then where do you draw the line on when to be honest? Lets be real here, if you have been doing CrossFit for any amount of time then you have some amount of competitiveness about you. You might not be the type that has to be the top dog on every workout and you might only be competing against your last PR but whatever your personal position might be you want to know that your time/score is being compared to the others on the whiteboard based on the same amount of work. One thing about CrossFit that really appealed to us from the very beginning was the type of people that it attracted – people with morals that are motivated, hard working, honest, loyal, trustworthy, and the list goes on. This is what CrossFit 864 is based on and we plan on keeping it that way! CrossFit in general is designed to be able to look back at past workouts and evaluate your progress so if you never have accurate statistics how do you know if you are getting better at what you are doing? Ok, Enough said. Lets keep it real guys.

I am different from Washington; I have a higher, grander standard of principle. Washington could not lie. I can lie, but I won’t.
-Mark Twain

Warm-up starts together as a group. Out of respect for others Please be on time so that we can keep the workouts on schedule.

For time:

Rx’d =
30 Rep Back Squat – at your body weight
60 K2E – knees to elbows
Run 1 Mile

Train Hard – Train Smart

Try to load the squat bar with your body weight for today’s WOD. This is about getting stronger. Do not put a limit on your strength by saying I only squat _______X number of pounds (fill in the number – usually a comfortable weight.) You might not be able to complete 30 unbroken reps but you can do as many as possible until you complete 30. If there is no possible way to you can complete one quality rep with this amount of weight then go AHAP (as heavy as possible) and make strengthening your squat one of your goals.

BE STRONG!
Jay and Janice

Thursday April 28, 2011

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

“For the Son of Man came to seek and save those who are lost.”
– Luke 19:10

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

All – group warm-up starts togehter so that we can keep the WODs running together and on time.

Post your heaviest OH Press and time for 5 rounds on CrossFit 864 Facebook.

Overhead Press (strict) 5-5-5-5-5

Strict = Knees and hips locked. No dip – drive the weight overhead from a fully locked position.

then

5 Rounds of:

10 SDHP (95/65)
20 Push-ups (CF style hand release)
200 Meter run

Post WOD – Hydrate / Stretch / Mobility / Refuel

How are your nutritional habits this week? This plays a HUGE role in your overall health / fitness. Don’t neglect the importance of what you eat by thinking that you can counter all of the negative stuff with an intense CrossFit WOD each day. The two go hand in hand.

Hope that your week is going good so far! Lot of hard, intense work going down in the box this week! Proud to be part of such a dedicated group of athletes!

BE STRONG!
Jay and Janice

Wednesday April 27, 2011

CrossFit 864 – WOD 5:15a.m./9:00a.m.

“Therefore he is able, once and forever, to save those who come to God through him. He lives forever to intercede with God on their behalf.”
– Hebrews 7:25

It is curious — curious that physical courage should be so common in the world, and moral courage so rare. -Mark Twain

For time – complete:

150 Kettlebell Swings (24kg / 16kg)
-at the top of every minute complete 3 box jumps (24/20)

The workout will start with 3 box jumps then you will complete as many kettlebell swings as possible in the remaining part of that minute.

Challenge WOD – Guys swing a 32kg. bell and girls swing a 24kg.

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Tuesday April 26, 2011

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

“For God wanted them to know that the riches and glory of Christ are for you Gentiles, too. And this is the secret: Christ lives in you. This gives you assurance of sharing his glory. So we tell others about Christ, warning everyone and teaching everyone with all the wisdom God has given us. We want to present them to God, perfect in their relationship to Christ.”
– Colossians 1:27-28

If you don’t think every day is a good day, just try missing one.
-Cavett Robert

Todays warm-up is posted on the whiteboard – start it as a group so that we can get the workout started on schedule.

CrossFit Games Open Workout 11.6

Complete as many reps as possible in 7 minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups

6 Barbell Thrusters
6 Chest to bar Pull-ups

9 Barbell Thrusters
9 Chest to bar Pull-ups

12 Barbell Thrusters
12 Chest to bar Pull-ups

15 Barbell Thrusters
15 Chest to bar Pull-ups

18 Barbell Thrusters
18 Chest to bar Pull-ups

21 Barbell Thrusters
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24, go on to 27, etc.

Rx’d Load / Movement standards =

Men
Thruster (100lbs / 45kg)
Chest to bar Pull-ups

Women
Thruster (65lbs / 30kg)
Chest to bar Pull-ups

http://media.crossfit.com/games/pdf/Games_Open11-6_ExplainDoc.pdf

Show up today with your game face on! 7 minutes at 100% during this workout. If you do not challenge yourself and you just coast through this one you will probably not get much of a workout. Have a number in mind and have a game plan to hit that many rounds. If you hit it hard then you will find that 7 minutes will seem like forever and it will probably do a good job of trying to crush you!

Post WOD: Mobility work / Stretch / Skill work / Refuel (EAT!)

Post your numbers on CrossFit 864 Facebook

Check out the specials on t-shirts this week in the box and get a free drawstring backpack.

BE STRONG!
Jay and Janice

Monday April 25, 2011

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

“For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And the ransom he paid was not mere gold or silver. It was the precious blood of Christ, the sinless, spotless Lamb of God.”
– 1 Peter 1:18-19

Attitude is a little thing that makes a big difference.
-Winston Churchill

Deadlift 5-5-5-5-5

Go for a 5 RM on your deadlift

EMOM – 15 Minutes
4 Burpees
8 Squats

Train Hard – Train Smart

Post your deadlift weight (heaviest load) on CrossFit 864 Facebook.

Special – this week only (or as long as they last) need to clear out some t-shirts. Buy one or two today to show your CF864 pride and to support your box. Thanks!

T-shirts
Long sleeve – sale price 12.00
Short sleeve – new design / Spartan Warrior on back – 20.00

Buy any shirt this week and get a free CrossFit 864 nylon drawstring backpack to carry your keys, phone and protein shake to and from the gym.

Ready for another awesome week of CrossFitting together? We are!

BE STRONG!
Jay and Janice

Sunday April 24, 2011

CrossFit 864 – Rest Day

“Easter Sunday”

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.”
-Matthew 28:1-10

“I have loved you even as the Father has loved me. Remain in my love. When you obey my commandments, you remain in my love, just as I obey my Father’s commandments and remain in his love. I have told you these things so that you will be filled with my joy. Yes, your joy will overflow! This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends. You are my friends if you do what I command. I no longer call you slaves, because a master doesn’t confide in his slaves. Now you are my friends, since I have told you everything the Father told me. You didn’t choose me. I chose you. I appointed you to go and produce lasting fruit, so that the Father will give you whatever you ask for, using my name. This is my command: Love each other.
-John 15:9-17

And he departed from our sight that we might return to our heart, and there find Him. For He departed, and behold, He is here.
-St Augustine

Hope that all of you have a great day and get to spend time with family and friends celebrating Easter – the day that gives us hope and gives our life real meaning.

BE STRONG!
Jay and Janice

Friday April 22, 2011

CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.

Good Friday

‘Father, if you are willing, take this cup from me; yet not my will, but yours be done’
-Luke 22:41-42

“Which of the two do you want me to release to you?” asked the governor.

“Barabbas,” they answered.

“What shall I do, then, with Jesus who is called the Messiah?” Pilate asked.

They all answered, “Crucify him!”

“Why? What crime has he committed?” asked Pilate.

But they shouted all the louder, “Crucify him!”

When Pilate saw that he was getting nowhere, but that instead an uproar was starting, he took water and washed his hands in front of the crowd. “I am innocent of this man’s blood,” he said. “It is your responsibility!”

All the people answered, “His blood is on us and on our children!”

Then the governor’s soldiers took Jesus into the Praetorium and gathered the whole company of soldiers around him. They stripped him and put a scarlet robe on him, and then twisted together a crown of thorns and set it on his head. They put a staff in his right hand. Then they knelt in front of him and mocked him. “Hail, king of the Jews!” they said. They spit on him, and took the staff and struck him on the head again and again. After they had mocked him, they took off the robe and put his own clothes on him. Then they led him away to crucify him.

Above his head they placed the written charge against him: THIS IS JESUS, THE KING OF THE JEWS.

Those who passed by hurled insults at him, shaking their heads and saying, “You who are going to destroy the temple and build it in three days, save yourself! Come down from the cross, if you are the Son of God!” In the same way the chief priests, the teachers of the law and the elders mocked him. “He saved others,” they said, “but he can’t save himself! He’s the king of Israel! Let him come down now from the cross, and we will believe in him. He trusts in God. Let God rescue him now if he wants him, for he said, ‘I am the Son of God.’”

From noon until three in the afternoon darkness came over all the land. About three in the afternoon Jesus cried out in a loud voice, “Eli, Eli, lema sabachthani?” (which means “My God, my God, why have you forsaken me?”)

When some of those standing there heard this, they said, “He’s calling Elijah.”

Immediately one of them ran and got a sponge. He filled it with wine vinegar, put it on a staff, and offered it to Jesus to drink. The rest said, “Now leave him alone. Let’s see if Elijah comes to save him.”

And when Jesus had cried out again in a loud voice, he gave up his spirit.

At that moment the curtain of the temple was torn in two from top to bottom. The earth shook, the rocks split and the tombs broke open. The bodies of many holy people who had died were raised to life. They came out of the tombs after Jesus’ resurrection and went into the holy city and appeared to many people.

When the centurion and those with him who were guarding Jesus saw the earthquake and all that had happened, they were terrified, and exclaimed, “Surely he was the Son of God!”
-From Matthew 27

No man ever loved like Jesus. He taught the blind to see and the dumb to speak. He died on the cross to save us. He bore our sins. And now God says, ”Because He did, I can forgive you.”
-Billy Graham

If you are doing this WOD please read all of the movement standards below.

“Angie”

100 Pull-ups

100 Push-ups
100 Sit-ups
100 Squats

For Time – Complete all reps of each exercise before moving to the next.

Push-ups are CF Games style – hand release on each rep

Remember – all movement standards apply. Don’t use poor form. If ROM (range of motion) is your limiting factor then work hard by adding in mobility work. Work hard to do the exercise using proper form and full range of motion.

Pull-ups – Athlete must start from a hang with elbows fully extended – no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep – not just a few of them.

Push-ups
A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

Sit-ups – shoulder blades touch ground at bottom of rep; come to a full sitting position at the top. Come all of the way up – not halfway.

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx’d. Grab a med ball and squat to it if you are not sure.

Train Hard – Train Smart

http://www.abmat.co.uk/situp.htm

Have a great day!

BE STRONG!
Jay and Janice

Thursday April 21, 2011

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

“Where, O death, is your victory? Where, O death, is your sting?” The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
-1 Corinthians 15:55-57

The only tactics I admire are do-or-die
-Herb Elliott

Herbert (“Herb”) James Elliott, (born 25 February 1938) is a former Australian athlete, one of the world’s greatest middle distance runners and the chairman of one of the world’s largest iron ore miners, and the Global Corporate Challenge health initiative. He never lost a race over 1500 metres or the mile and during his career he broke the four-minute mile on 17 occasions.

“When you are in the final days of your life, what will you want?

Will you hug that college degree in the walnut frame? Will you ask to be carried to the garage so you can sit in your car? Will you find comfort in rereading your financial statement? Of course not. What will matter then will be people. If relationships will matter most then, shouldn’t they matter most now?”
-Max Lucado

CrossFit Games Open Workout 11.5 (Week 5)

Watch the video attached below

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (M = 145lbs / W = 100lbs)
10 Toes to bar
15 Wall balls (M = 20lbs to 10′ target / W = 14lbs to 9′ target)

CF Games Description:

Power clean

This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

http://games.crossfit.com/compete/workouts/clean-t2b-wallball

BE STRONG!
Jay and Janice

Wednesday April 20, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“But Christ has indeed been raised from the dead, the first fruits of those who have fallen asleep. For since death came through a man, the resurrection of the dead comes also through a man. For as in Adam all die, so in Christ all will be made alive.”
– 1 Corinthians 15:20-22

Christ is the Son of God. He died to atone for men’s sin, and after three days rose again. This is the most important fact in the universe. I die believing in Christ. – Note found under his pillow, in prison, at his death.
-Watchman Nee

Watchman Nee became a Christian in mainland China in 1920 at the age of seventeen and began writing in the same year. Throughout the nearly thirty years of his ministry, Watchman Nee was clearly manifested as a unique gift from the Lord to His Body for His move in this age. In 1952 he was imprisoned for his faith; he remained in prison until his death in 1972.

WOD

Ten rounds for time:

5 Thrusters (barbell) (95/65)

10 Ball Slams (40-50/25-30)

Train Hard – Train Smart

Full Range of Motion!

Watch the two videos posted below on today’s exercises.

Thrusters
http://youtu.be/4OhqIGYqELk

Ball Slams
http://youtu.be/pc7cOUOGj6w

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.

-John 3:16
Hope that all of you are having a great week!

BE STRONG!
Jay and Janice