CrossFit 864 WOD

Today’s schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“Yet to all who did receive him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”
-John 1:12-13

Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation.

-Saint Augustine

Warm-up starts promptly at scheduled times above.
Buy in = 5 Burpee penalty for every minute that you are late or you can wait until the next scheduled WOD begins. Trying to keep the workouts running on time.

Reminder – August dues (by August 2) Thank you very much for your consideration!

Squat 1-1-1-1-1 (work up to your 1 RM)

2 x L-Sit for time

21-15-9 reps of:

Curtis P (95/65)
Burpee

1 Curtis P = Hang Squat Clean, Lunge Left Leg, Lunge Right Leg (bar remains in the rack position), Push Press. Return bar to hang position and repeat the complex.

Hope that you had a great weekend! Now let’s get this week started off strong. What do you need to squat today to get a PR? Post your last 1RM on the board when you arrive at the gym today.

Post your numbers on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Friday July 29, 2011

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

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
-Philippians 3:14

A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop. A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop.
-Robert Hughes

Reminder – monthly dues (by Tuesday August 2) Thank you!

Warm-up / Mobility Drills

Today’s WOD

Run 1 mile
30 Front squats (135/85)
30 Kettlebell swings (2 pood/1 pood)
30 Strict press (95/65)

HYDRATE!

Train Hard – Train Smart – Have Fun

CF 864 Cookout, Paleo Sampler, Team WOD – Friday August 5. Need a headcount NLT Monday. See the sign up board in the gym and check out the list that has been started on Facebook. Do you have a friend that you would like to bring and introduce them to CrossFit?

Does your workout challenge you? Does your workout make you nervous? Remember anyone can do something easy and call it a workout. Push yourself to do the things that really challenge you.

Soft Living = Soft People

BE STRONG!
Jay and Janice

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out …

Wednesday July 27, 2011

CrossFit 864 – 5:15a.m./9:00a.m.

Faith in Action
“Now faith is confidence in what we hope for and assurance about what we do not see.”
-Hebrews 11:1

“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.”
-George Sheehan

CrossFit 864 Cookout
Mark your calendar for Friday August 5 – We need a headcount no later than Monday and we need for you to sign up on the board at the box.
Join us for a CrossFit 864 Cookout at the gym.
We will have an afternoon of good food, a chance to sample some awesome Paleo dishes and a team WOD.
Jay and Janice will provide the meat and you can bring your favorite Paleo dish for everyone to sample.
This will be a great chance for the guys and girls that come at different times to join together for an afternoon of fellowship.

Warm-up / Mobility Work

WOD – For time

“Crawling Annie”

50 Double unders
50 Sit-ups
Bear Crawl (length of gym and back)
40 Double unders
40 Sit-ups
Bear Crawl (length of gym and back)
30 Double unders
30 Sit-ups
Bear Crawl (length of gym and back)
20 Double unders
20 Sit-ups
Bear Crawl (length of gym and back)
10 Double unders
10 Sit-ups
Bear Crawl (length of gym and back)

Train Hard – Train Smart

Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

Tuesday July 26, 2011 CrossFit 864 – No Whining Zone Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “I will hasten and not delay to obey your commands.” -Psalm 119:60 Desire is the key to motivation, but it’s determination and commitment to an unrelenting …

Tuesday July 26, 2011

CrossFit 864 – No Whining Zone

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

“I will hasten and not delay to obey your commands.”
-Psalm 119:60

Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.
-Mario Andretti

Warm-up / Mobility Work

21-15-9 reps, for time:

Thrusters (115/85)
Ball slams
T2B (toes to bar)

Abdominal strength – 1 x Max time in plank hold position

Train Hard – Train Smart

Go hard today and have fun!

Check out the demos of all 3 exercises that are posted on CrossFit 864 Facebook. Try to watch all 3 before the WOD. Lets really work on getting the form and range of motion dialed in. Never be satisfied with poor form just to get a quicker time or to use a heavier load!

BE STRONG!
Jay and Janice

Tuesday July 26, 2011 CrossFit 864 – No Whining Zone Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “I will hasten and not delay to obey your commands.” -Psalm 119:60 Desire is the key to motivation, but it’s determination and commitment to an unrelenting …

Monday July 24, 2011

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

“Good will come to those who are generous and lend freely, who conduct their affairs with justice.”
-Psalm 112:5

“I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”
-John D. Rockefeller

Back Squat
3-3-3-3-3

WOD for time:

“Helen”

3 rounds for time:
400 meter run
21 KBS (1.5 pood/1 pood)
12 Pull Ups

Post WOD – Hydrate.Stretch.Refuel (How much of this will you do today?)

Train Hard – Train Smart

3 rep set means that you complete 3 reps without racking it. If you complete two reps and go back and get one more rep that is not a 3 rep set, that’s 2 reps. Catch a breath, get back under the bar and get 3. If you cant or don’t (for whatever reason) squat to or below parallel then don’t continue to load the bar with weight doing partial squats. Instead, spend some time figuring out why you are cutting your squats short and work on the problem. Is it tight hips or tight hamstrings that will not allow you to get down low enough or is it the fear that you cant get back up with the weight once you get down there? Spend some time working on your mobility drills and spend plenty of time in the deep squat stretch. If you take the time to work on it I promise it will get better.

It’s Monday! Time to work off all of that bad stuff that you loaded up on over the weekend. Yea, I know it was good then but you are going to have to pay for it today! Come to the box ready to do hard work! Looking forward to seeing you!

Is it going to be a PR day? What’s your best Helen time? When you arrive at the gym put your initials on the board along with your best Helen time so far. Helen is one of our favorite classic “girl WODs” ….come ready to crush it.

Post your heaviest squat and Helen time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Friday July 22, 2011

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

“I have chosen the way of faithfulness; I have set my heart on your laws.”
-Psalm 119:30

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen

Today’s WOD

21-15-9-6 reps of:
SDHP (95/65)
Pull-ups

Abdominal Strength
50 Hollow Rocks
50 Sit-ups (not anchored)
2 Minute plank hold (try to go unbroken)

Go hard and fast on this one today. Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. You cant sip on a small bottle of water right before the WOD starts and expect to be ok.

Train Hard – Train Smart

Have a great day guys!

BE STRONG!
Jay and Janice