Wednesday June 1, 2011

CF 864 – 5:15a.m./7:30a.m./9:00a.m.

“For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.”
-1 Thessalonians 4:16-17

That is why He warned people to “count the cost” before becoming Christians. “Make no mistake,” He says, “if you let me, I will make you perfect. The moment you put yourself in my hands, that is what you are in for. Nothing less, or other than that.
-C.S. Lewis

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Warm-up

EMOM – 15 minutes

3 Burpees
6 Kettlebell swings (24kg./16kg.)
3 Burpees

Train Hard – Train Smart

HYDRATE! You have to drink plenty of water throughout the day to stay hydrated.

“My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already.”

-Milton Berle, Comedian

Are you reaching your goals? How’s your diet (nutritional habits) looking? Junk in = Junk!

Lot of hard work getting done this week…you guys are awesome!

BE STRONG!
Jay and Janice

Tuesday May 31, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“No Whining Zone”

“In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?”
-Psalm 56:4

“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare

HYDRATE – drink plenty of water during the day!

Warm-up as a group – please be on time.

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Back Squat 3-3-3-3-3
– If you did Murph on Monday and your legs are smoked you can catch up the squats on Thursday. Just double up on you strength work – we will be doing Floor Press for 3’s on Thursday.

Max rep sit-ups in 2 minutes.

25-15-10 rep for time:
Push press (95/65)
T2B (toes to bar)
Ball slams (40-50/25-30)

1 x 200 meter OH Plate carry (45/25)

Time ends when you complete the 200 meters. You only do this one time after the 10 round.

Train Hard – Train Smart
It is better to deserve honors and not have them than to have them and not deserve them.
-Mark Twain

Proud of our crew that showed up on Memorial Day ready to do hard work! What a great way to honor a hero and show patriotism and a lot of dedication.

Hero – [heer-oh]
1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.
2. a person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model.
3. a man who is idealized for possessing superior qualities in any field.

BE STRONG!
Jay and Janice

Monday May 30, 2011

CrossFit 864 – WOD 0900 Only

Happy Memorial Day!

Be on your guard: stand firm in the faith: be men of courage: be strong.
-1 Corinthians 16:13

“It doesn’t take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.”
-General Norman Schwarzkopf / also known as “Stormin’ Norman” and “The Bear”, is a retired United States Army General who, while he served as Commander of U.S. Central Command, was commander of the Coalition Forces in the Persian Gulf War of 1991.

“Murph”

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Give Honor and respect to all those to whom it is due.
-Romans 13:7

In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

For he who is least among you all will be great.
-Luke 9:48

Train Hard – Train Smart

HYDRATE! Drink plenty of water before you get to the gym.

Looking forward to an awesome group of CrossFitters hitting it extra hard as always and showing honor and patriotism!

Have you checked out the Murph video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice

Sunday May 29, 2011

CrossFit 864 – Rest Day

“Rejoice with those who rejoice; mourn with those who mourn.”
-Romans 12:15

“Going to church does not make you a Christian anymore than going to the garage makes you a car.”
-Dr. Laurence J. Peter

Hope that you are having a great weekend and get plenty of family time and maybe a little extra rest if you are lucky. Looking forward to seeing all of you for Memorial Day Murph…it’s going to be an awesome way to start your day.

BE STRONG!
Jay and Janice

Saturday May 28, 2011

CrossFit 864 – WOD 0830

“However, I consider my life worth nothing to me; my only aim is to finish the race and complete the task the Lord Jesus has given me—the task of testifying to the good news of God’s grace.”
-Acts 20:24

“A team is where a boy can prove his courage on his own. A gang is where a coward goes to hide.”

-Mickey Mantle

Join us Saturday morning for a good workout that will get your weekend kicked off in a strong CF kind of way!

Memorial Day Murph – there will only be one WOD on Monday at 0900.

BE STRONG!
Jay and Janice

Friday May 27, 2011

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

“For God did not send his Son into the world to condemn the world, but to save the world through him.”
-John 3:17

“God is no faultfinder, always looking for things to condemn in us. He estimates us at our best, not our worst.”

HYDRATE!

Warm-up as a group

WOD
2 x Max Handstand holds (post your time on the board)

Every 30 seconds for 15 minutes complete:
1 Power Clean (ground to shoulders) (135/85)
2 Ball slams (25-30/40-50)

“Great works are performed not by strength, but by perseverance”
-Samuel Johnson

Memorial Day Murph – 0900 Monday, Memorial Day

Have you checked out the Murph tribute video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice

Thursday May 26, 2011

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

Listening and Doing
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,”
-James 1:19

“Every day you have to test yourself. If you don’t, it’s a wasted day.”
-Terry Butts, Marine Corps Male Athlete of the Year

Share an encouraging word with someone today…you never know what the person beside you might be going through today.

WOD (a)
Warm-up as a group – please be on time.

WOD (b)
Floor Press 5-5-5-5-5

WOD (c)
21-15-9 reps of:
Deadlift (225/135)
C2B Pull-ups (Rx’d – M= chest to bar / W= chin over bar)

1 x 400 Meter Farmers Walk (AHAP)
(Times stops when you complete farmers walk)
Post FW weight with your time.

Remember to drink plenty of water throughout the day. You cannot stay hydrated by sipping on a bottle of water just during the WOD!

Train Smart – Train Hard

Check out CrossFit 864 on Facebook

Hope that you are having a great day.

BE STRONG!
Jay and Janice

Wednesday May 25, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Be devoted to one another in love. Honor one another above yourselves.”
-Romans 12:10

If you are determined enough and willing to pay the price, you can get it done.
-Mike Ditka

Proud of all of you that showed up on Tuesday and rocked, rocked, rocked it! Especially proud if you looked at the WOD on the blog and STILL came knowing that it was going to test your mental toughness. You guys were awesome! This one separated the “wannabes” …..If you weren’t there you missed a good one!

Warm-up posted on whiteboard – as a group

21-15-9 reps for time:
Supine Ring Rows
Kettlebell Swings (24kg./16kg.)
Bear Crawl (down and back – length of gym) between each round

Abdominal strength – as a group.

100 Sit-ups followed by 100 flutter kicks – for time. Straight count on the flutter kicks.

To perform Supine Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

To perform Bear Crawl – Start with your hands and feet on the ground and proceed to crawl on all fours the required distance.

Stretch – Hydrate – Refuel

Memorial Day Murph – One workout on Monday at 0900 and we are looking for a strong showing from the CF 864 Crew! Are you in? Check out the link posted on CrossFit 864 Facebook about Lt. Murphy. This will motivate you to show up and give 110% out of honor.

http://www.facebook.com/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice

Tuesday May 24, 2011
CF 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Each of us should please our neighbors for their good, to build them up.” – Romans 15:2

Poor form in the gym is caused by insufficient yelling. Rippetoe

WOD – A (see white board for warm up)

WOD – B
100- Thrusters (85/65)
100- box jumps (24/20)
100-push-ups (cf style)
100-squats
1 mile run
50-thrusters (85/65)
50-box jumps (24/20)
50-push ups (cf style)
50-squats

Train Hard!

Be Strong!
Jay and Janice

Monday May 23, 2011

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

You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh; rather, serve one another humbly in love.”
-Galatians 5:13

“To be humble to superiors is duty, to equals courtesy, to inferiors nobleness.”
-Benjamin Franklin

WOD (a)
Warm-up as group posted on whiteboard

WOD (b)
Back Squat 5-5-5-5-5 (work up to a 5 rep max)
Remember proper form is what gets you get strong without getting injured.
Always have someone spotting you on squats.

WOD (c)
5 Rounds for time:
5 Man makers (Kbell or Dbell – select a challenging weight)
20 K2E (knees to elbows)
30 step walking lunge (straight count – each step is a rep)
400 Meter run

Post your stats on CrossFit 864 Facebook

Train Hard – Train Smart

Hydrate – Stretch – Refuel

Hope that everyone had a great weekend and Monday is off to a good start!

BE STRONG!
Jay and Janice