Saturday May 14, 2011
CF 864 – 8:30a.m.
WOD – Team Workout
Be Strong!
Jay and Janice
Thursday May 12, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be kind and loving to each other, and forgive each other just as God forgave you in Christ.”
-Ephesians 4:32
“Weakness of attitude becomes weakness of character.”
-Albert Einstein
WOD(a) – will start as a group – on time.
WOD (a) Spend 15 minutes
400 meter run
Samson Stretch 2 x 20 seconds each side
20 squats (hold the last squat at the bottom for a good stretch)
10 push-ups
Hang from pull-up bar (accumulate at least one minute)
Grab a pc of PVC and work through ROM (range of motion) drills
WOD (b)
Overhead Press (strict) 1-1-1-1-1 (go for your 1 RM)
Go for 100% max effort on last set.
Remember strict = Knees locked, no hips (No dip and drive)
WOD (c)
21-15-9 reps for time:
SDHP (95/65) – Beast (125/85)
Push-ups – Beast (M = clapping / W = unassisted, not on knees)
Box Jumps (24/20) – Beast (28/24) men add a bumper to 24″ box
Post WOD – Hydrate – Stretch – Refuel (Feed the machine!)
Train Hard – Train Smart
Please let us know if you are planning on doing the Friday Night WOD. There is a sign up list on CrossFit 864 Facebook. Don’t forget to post your 1 RM and 21-15-9 time.
BE STRONG!
Jay and Janice
Wednesday May 11, 2011
CrossFit 864 – 5:15a.m./9:00a.m.
“If your fellow believer sins against you, go and tell him in private what he did wrong. If he listens to you, you have helped that person to be your brother or sister again.”
– Matthew 18:15
Don’t give up. Don’t ever give up.
-Jim Valvano
WOD (A) – Starts as a group.
1 Round of:
50 jump rope (work on your DU’s)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 push-ups
10 squats
50 jump rope (work on your DU’s)
2 minute squat stretch (try to hold for 2 straight minutes)
Spend 5 minute doing Mobility drills – PVC, bands, etc.
WOD (B)
“Tabata”
Alternate the following exercises: 8 x 20 seconds each.
Box Jump (24/20)
Bear Crawl
Rest 1 minute
Walking lunge (Kbell through legs – AHAP)
Ball slams (40-50/25-30)
Train Hard – Train Smart
Check out CrossFit 864 on Facebook
Are you planning on joining us for “Friday Night Lights” WOD? We would like to get a headcount ASAP. Please reply on Facebook – there is a list already started.
Question of the day – What is you favorite and least favorite exercise that we do at CrossFit 864? Post comments on CrossFit 864 Facebook.
Have a great day!
BE STRONG!
Jay and Janice
Tuesday May 10, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be Ruled by the Spirit – So now, those who are in Christ Jesus are not judged guilty. Through Christ Jesus the law of the Spirit that brings life made you free from the law that brings sin and death.”
-Romans 8:1-2
Each day of our lives we make deposits in the memory banks of our children.
-Charles R. Swindoll, The Strong Family
WOD (A)
1 Round of:
200 meter run (warm-up pace)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 thrusters (light weight) dbell or kbell
10 squats
100 jump rope (work on your DU’s)
2 minute squat stretch
Spend 5 minute doing Mobility drills – PVC and working in your own stretches.
WOD (B)
Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees
Bar-facing burpees
Movement standard for Bar-facing burpees
Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Train Hard – Train Smart
Friday Night Lights – 6:00p.m.
There will only be one WOD this Friday. If you normally come to a morning workout we want you to join us
on Friday. Come out and enjoy some time with other CrossFitters that you normally don’t see.
“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
-Babe Ruth
Awesome job on the deadlifts on Monday! Very excited to see so many of you pushing to see what you are made of! In a typical fitness center environment most people have no idea what they are capable of because they never push it to the limit. I love the saying that I have seen a lot of lately “Strong is the new Skinny”…..you guys are strong and getting stronger! Proud of you.
Post your WOD time on CrossFit 864 Facebook. Be a team player – Post your workout today even if you don’t normally post.
Sausage and Egg Bites (sounds good!)
http://www.marksdailyapple.com/sausage-egg-breakfast-bites/
Thanks for all that you do!
BE STRONG!
Jay and Janice
Monday May 9, 2011
CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.”
-Colossians 4:5-6
In matters of style, swim with the current, In matters of principle, stand like a rock.
-Thomas Jefferson
WOD starts as a group – please arrive on time for the warm-up/workout.
The clock will start at 9:00, 4:15, 5:15, 6:15 to begin the following.
WOD – (A)
2 Rounds of the following at a moderate/warm-up pace:
20 DU’s or 60 Singles
10 Squats (hold the last squat in the bottom position for 30 seconds)
20 Mountain climbers (straight count)
10 CF Style push-ups.
Spend 5 minutes doing PVC drills and Mobility work before deadlifts.
WOD – (B)
Deadlift 1-1-1-1-1
Today you will got for your 1 RM on DL. What is your best max effort single on the deadlift? Are you keeping up with your numbers?
WOD – (C)
15-10-5 Reps, for time:
Deadlift (load = 60% of 1 RM)
Sprint 100 Meters (to 50 mark and back)
Pull-ups (M = C2B / W = Chin over bar)
Train Hard – Train Smart
Post your heaviest load on deadlift and time on 15-10-5 to CrossFit 864 Facebook. Thanks to those of you that continue to post each day and help keep the FB page alive. Many of you enjoy knowing what the other groups are doing throughout the day and this is a great way to do it.
http://www.facebook.com/pages/CrossFit864/120616656262
Special deal today on long sleeve t-shirts. Check with Gunny to see what sizes are left.
BE STRONG!
Jay and Janice
Friday May 6, 2011
CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m.
This is one of my favorite memory verses!
Do not worry about anything, but pray and ask God for everything you need, always giving thanks. And God’s peace, which is so great we cannot understand it, will keep your hearts and minds in Christ Jesus.
-Philippians 4:6-7
There are a thousand hacking at the branches of evil to one who is striking at the root.
-Henry David Thoreau
“Gunny”
5 rounds for time:
800 meter run
25 burpees
25 AbMat sit-ups
Post WOD: Hydrate – Stretch / Mobility Work – Refuel
This WOD is named after your favorite CrossFit Coach…Gunny! Guess why?
Hope that all of you have had a great week! Let’s finish it up CF864 style – Hard.Fast.Brutal
BE STRONG!
Jay and Janice
Thursday May 5, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Then if my people who are called by my name will humble themselves and pray and seek my face and turn from their wicked ways, I will hear from heaven and will forgive their sins and restore their land.”
– 2 Chronicles 7:14
On persevering prayer: “I look at a stone cutter hammering away at a rock a hundred times without so much as a crack showing in it. Yet at the 101st blow it splits in two. I know it was not the one blow that did it, but all that had gone before.”
Warm-up start as a group at the scheduled time. Workout start as a group! Everyone starts together. If you are late please wait on the next workout to start. There are still way to many that come in and stand around and do not get prepared (warmed-up) for the workout. We have said many times that it’s not “if” you get injured it’s “when” and we do not want to see that happen to any of you. Please take this seriously. Would you put a race car out on the track without warming it up and fueling it up? Don’t answer that….maybe you would.
WOD
(A)
400 meter run at slow warm-up pace
2 Rounds of:
1 minute of bar hang stretch
1 minute of deep squat stretch
2 Rounds of Cindy
5 pull-ups
10 push-ups
15 squats
Incorporate your own stretching / mobility drills.
We will spend approximately 15 minutes on (A) before we start the Overhead press
(B)
Overhead Press (strict) 3-3-3-3-3
(C)
5 Rounds for time:
5 Curtis P’s (95/65)
10 T2B (toes to bar)
200 Meter sprint
Train Hard – Train Smart
“Friday Night Lights” WOD May 13 at 6:00p.m. (this is the only workout on 5-13) Who’s in? We need to know and we need you to go to the list already started on CrossFit 864 Facebook. Only 2 have responded so far. Please let us hear from you. Details to follow…..you can be sure that we are going to have a good time!
http://www.facebook.com/pages/CrossFit864/120616656262
Hope that everyone is having a great week!
BE STRONG!
Jay and Janice
Wednesday May 4, 2011
CrossFit 864 – 5:15a.m./9:00a.m.
“Rejoice in our confident hope. Be patient in trouble, and keep on praying.”
-Romans 12:12
NLT
In the end, they wanted security more than they wanted freedom.
-Edward Gibbon (The Decline and Fall of the Roman Empire)
Warm-up starts as a group. Please be on time.
21-15-9 reps for time:
Kettlebell swing (24kg./16kg.)
Push-ups (CF Style-hand release)
Back Extensions
Abdominal strength – 100 sit-ups for time
Train Hard – Train Smart
BE STRONG!
Jay and Janice