Friday March 11, 2011

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

“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
– 1 Peter 3:15

Whoever gossips to you will gossip about you.
-Spanish Proverb”

One thing I have seen over and over again in life is that there is virtually no correlation between intelligence and common sense. IQ doesn’t seem to translate that way.”
-Vincent Bugliosi

WOD – For time:

2 Rounds of:
50 Squats
25 K2E – knees to elbows
15 SDHP – 95/65

Run 1 mile (after completing 2 rounds) Time stops at end of run.

FORM / FROM (full range of motion)

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday March 10, 2011
CrossFit 864
WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Jesus stooped down and wrote in the dust with his finger. They kept demanding an answer, so he stood up again and said, “All right, but let the one who has never sinned throw the first stone!” Then he stooped down again and wrote in the dust. When the accusers heard this, they slipped away one by one, beginning with the oldest, until only Jesus was left in the middle of the crowd with the woman. Then Jesus stood up again and said to the woman, “Where are your accusers? Didn’t even one of them condemn you?” “No, Lord,” she said. And Jesus said, “Neither do I. Go and sin no more.”
-John 8:6-11

“We judge others by their behavior. We judge ourselves by our intentions.”
-Ian Percy

WOD

EMOM for 10 minutes:
5 Press (strict) 135/75
5 Box jumps (24/20)

EMOM for 10 minutes:
4 Push press (155/85)
4 Box jumps (24/20)

Go heavy on this WOD. If you load a weight that does NOT challenge you then you will complete the reps very fast with 50 seconds to rest each minute and you will benefit very little. The goal is to go as heavy as possible (AHAP) for each exercise. Get out of the mindset of “this is how much I do on __________fill in the exercise”…..Lets get stronger! Start thinking “how much can I do?” A strong CrossFitter is a better CrossFitter.

Check out CrossFit 864 Facebook and watch some of the mobility videos.

BE STRONG!
Jay and Janice

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
– 2 Corinthians 1:3-4

“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand.”
-Arthur H. Stainback

Today’s off the wall fact that probably means nothing to anyone is:

Fact: Antibacterial Soap

The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.

Warm-up and Range of motion work

WOD

30-20-10-5 reps of, for time:

One arm dbell swing (15 each side) – dbell only, no kettlebells
Burpees
Weighted walking lunge – one length of gym

Train Smart – Train Hard

Post WOD – Stretch – Hydrate – Refuel

Hope that everyone is having a great week so far!

BE STRONG!
Jay and Janice

Wednesday March 9, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
– 2 Corinthians 1:3-4

“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand.”
-Arthur H. Stainback

Today’s off the wall fact that probably means nothing to anyone is:

Fact: Antibacterial Soap

The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.

Warm-up and Range of motion work

WOD

30-20-10-5 reps of, for time:

One arm dbell swing (15 each side) – dbell only, no kettlebells
Burpees
Weighted walking lunge – one length of gym

Train Smart – Train Hard

Post WOD – Stretch – Hydrate – Refuel

Hope that everyone is having a great week so far!

BE STRONG!
Jay and Janice

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