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

Tuesday April 19, 2011

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

“If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.”
– Romans 10:9-10

If you run 100 miles a week, you can eat anything you want – Why? Because:

(a) you’ll burn all the calories you consume,

(b) you deserve it, and

(c) you’ll be injured soon and back on a restricted diet anyway.

-Donald (“Don”) Franklin Kardong – noted runner and author from the United States. He represented his country in the men’s marathon at the 1976 Summer Olympics in Montreal, Canada.

Group Warm-up – allow at least 15 minutes to get prepared.

“Helen”

Three rounds for time:

Run 400 meters

1.5 pood Kettlebell Swing x 21

Pull-ups x 12

Post WOD: Hydrate – Stretch – Refuel

Abdominal strength – 100 sit-ups for time.

What’s your best Helen time? Go for a PR today!

Post your time on CrossFit 864 Facebook.

“Does your workout make you nervous?…It should”
-CrossFit

BE STRONG!
Jay and Janice

Monday April 18, 2011

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

“Christ Crucified Is God’s Power and Wisdom – For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
-1 Corinthians 1:18

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
-Dan Gable

WOD

2 Rounds for time:

100 Squats
20 Push Press (135/75)
Run 800 Meters

Movement standards:

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.

Push press – barbell starts racked on shoulders, ends overhead with full elbow, hip and knee extensions, ear should be visible from profile view in front of the upper arm. Do not push the bar forward!

Try your best to get your form dialed in on the exercises before the WOD starts. You should be working these movements into your warm-up.

Take a few minutes to check out some of the videos posted on CrossFit 864 Facebook before you come to the gym.

Train Hard – Train Smart

“No one ever drowned in sweat.”

Hope that all of you had a great weekend and we look forward to seeing you today as we kick off another great week of hard work together. Remember if it were easy everyone would be doing it.

BE STRONG!
Jay and Janice

Saturday April 16, 2011

CrossFit 864 WOD – 0830

“This is also why you pay taxes, for the authorities are God’s servants, who give their full time to governing. Give to everyone what you owe them: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.”
– Romans 13:6-7
Don’t bother just to be better than your contemporaries or predecessors.

Try to be better than yourself.
-William Faulkner

Question of the day: Are you taking Fish Oil? Have you researched the many benefits of Omega 3? Post on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Friday April 15, 2011

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

“The Resurrection of Christ – Now, brothers and sisters, I want to remind you of the gospel I preached to you, which you received and on which you have taken your stand. For what I received I passed on to you as of first importance: that Christ died for our sins according to the Scriptures, that he was buried, that he was raised on the third day according to the Scriptures,”
– 1 Corinthians 15:1, 3-4

Cowards die many times before their deaths, the valiant never taste death but once.
-Julius Ceaser

WOD

3 Rounds for time:

20 Bar facing burpees
10 OH Squat
5 Ring pull-ups
5 Ring dips

Train Hard – Train Smart

If you have been (I hope that you have been) following the CF Games Open WODs then you should recognize that I took a twist on the 11.4 workout. The goal will be to complete the 3 rounds in 10 minutes. Go on the CrossFit 864 Facebook page and check out the video of the CF Games Open 11.4. If you can do muscle ups do 3 per round instead of the ring dips and pull-ups.

http://youtu.be/PCWLs1jTOVE

Looking forward to a great Friday and ended the week in a strong CF 864 way! There has been a lot of
great work going on this week….PR’s! Yea, we love them! Question of the day – did you PR this week? Post on CF864 Facebook. Do you have a weakness that you are working hard to overcome?

BE STRONG!
Jay and Janice

Thursday April 14, 2011

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

“for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus.”
– Romans 3:23-24

The greatest pleasure in life, is doing the things people say we cannot do.
-Walter Bagehot

Today’s WOD

Everyone – please post your initials on the board before the warm up and list your time for the workout before you leave. By the end of the day the competitive CrossFitter are interested in how they compare to the others throughout the day. Show a little team spirit!

Warm-up as a group (posted on whiteboard) spend at least 15 minutes getting prepared for the work that you are about to do. Again, please don’t come in and swing your arms in a circle 2 or 3 times and then stand around with the “I’m ready” look….we do not want you to get injured and believe me you don’t want to get injured! This is why we put so much emphasis on the warm up. A warm up is not a good warm up if you don’t get your heart rate up so take your pick and either run or spend some time jumping rope then go through some range of motion work, etc.

Floor Press 1-1-1-1-1

then

Tabata Deadlift

then

5 x 50 Meter Sprints

Go for broke on the floor press today! Work up through several sets and the last one needs to be a one rep max, a weight that you can complete without a spotter touching the bar. Make sure that you pay close attention if you are doing the spotting on the floor press. When you are pressing your legs need to be fully extended as you press to a full lockout on each rep. What was your heaviest weight on the 3 rep floor press last week? You need to exceed that amount as much as possible. Log your 1 RM for future workouts where we will use a percentage on that amount.

The weight on the Tabata Deadlift should be as heavy as possible. Your score for Tabata is the lowest number of reps completed in one 20 minute cycle. Post that number along with load used on the whiteboard.
For example, if you do 8 reps for the first 7 rounds but then on the 8th round you can only do 5 reps, 5 is your score. Push the limit but the goal is to have the highest score. Must be full legit reps! No rounding up to the next closest number.

Challenge for the deadlift: Guys complete as many reps as possible with 315 pounds and girls 185 pounds.

Sprints = all out for 50 meters for time. These will start as a group. Sprint to 50 meter mark and use the walk back to the starting line for recovery. Go hard! Post your fastest time out of the 5.

Check out some of the videos on CrossFit 864 Facebook that cover everything from grip to spotting techniques for a safe and effective lift. Post your WOD stats while you are there.

Have a great day today.

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Wednesday April 13, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me will save it.”
– Luke 9:23-24

“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
-John Burroughs

Why The World Is Turning to Grain Free Recipes?

Grains are perhaps the biggest thorn in the side of the modern day diet, and with 1 in 133 Americans suffering from celiac disease it is no wonder an increasing number of people are turning away from all things grain. Celiac disease affects more people in the US than Multiple Sclerosis, Crohn’s Disease, Cystic Fibrosis, and Parkinson’s combined. With 2.5 babies born every minute equipped with the genetic makeup to develop the condition, the need for easy healthy kids recipes free from grains is a rapidly expanding market.

Although the food industry would have you think differently, it is no mystery why so many men, women, and children suffer from CD. The human digestive system wasn’t designed to process grains and their consumption is a Neolithic trend, something our Paleolithic ancestors took no part in. Grains were actually considered a starvation food by our ancestors, a food that was difficult to prepare, difficult to digest, and only to be eaten as a last resort during a famine. Then along came the agricultural revolution and here we are, eating grains like they are going out of fashion. It is difficult to think of a mealtime where most people don’t consume grains, yet if you are unlucky enough to be diagnosed with CD over the age of 20, your chance of developing an additional autoimmune disease spirals to a worrying 34%. So how can we avoid grains and maximize our health?

For those deeply affected by grains and gluten and those simply concerned about their health, the paleo diet has become the most suitable choice for avoiding the wrath of grains and naturally promoting overall well being. Paleo eating avoids grains and other allergy, disease promoting foods such as dairy products, HFCS and other processed foods high in sugar and salt content. Some people think that eating gluten-free foods is enough, but this still includes the consumption of spelt and other grains – resulting in inflammation, bloating, and potentially an autoimmune disease.

The paleo diet focuses on eating a diet that compliments the human body, finely tuning it with all the protein, carbohydrates, vitamins and minerals it requires to perform at optimum level. Where paleo is concerned, grain free recipes are in abundance, forming the basis of all paleo mealtimes. This might sound impossible to a serial grain eater, but check out the Paleo Cookbook series with over 300+ grainless recipes for evidence.

The fact is, there is no reason to eat grains. Fiber is easily obtained from fruits and vegetables, as is all the carbohydrate we need. Seeds and nuts also provide great protein, carb, and essential fat intake.

The food industry has got everyone going wholegrain crazy for vitamin B1 and B2, magnesium and iron and zinc and potassium, yet these essential vitamins and minerals are readily available in any well-prepared salad, without needing to spike your insulin to dangerous levels and make yourself feel lethargic and bloated all the time. Eating grains might seem like logical evolution, but in terms of the human body this is devolution and something the human body is yet to adapt to.

For more information on a celiac disease-friendly diet meal plan with hundreds of grain and gluten free recipes, checkout the paleo cookbook series.

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

http://games.crossfit.com/

WOD

“Dirty Thirty”

Run 400 meters
30 box jumps (24/20)
30 push-ups
30 kb swings (24kg/16kg)
30 Sit-ups
30 good mornings – with weight
30 squats
30 walking lunges
30 burpees
Run 400 meters

“Dirty Thirty” or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty. Have a Good time today! Go Hard and Go Fast!
If you can’t run, walk. If you can’t walk, crawl. No matter what, don’t stop – keep moving!

Who’s gonna get dirty today? 3, 2, 1 Go!

Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

Tuesday April 12, 2011

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

“He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.”
– 1 Peter 2:24

A half truth is a whole lie.
-Proverb

Yes, that includes 1 rep, 1 round, 1 minute, 1 second, 1 foot or 1 mile!

WOD

Start as a group:
3 x Max time in Handstand Hold
20 Hollow Rocks between each Handstand Hold

5 Rounds for time:

1 Strict Press
3 L-Pull ups (Palms facing out)

3 Push Press
5 C2B (chest to bar) Pull ups

5 Ground to Overhead (anyway)
7 Pull-ups (any style, any grip)

Load = Rx’d 135/75

Full Range of Motion! Every rep! Otherwise list your time under scaled.

On the press – Don’t press the bar forward. Drive the bar straight up and lock it out at full extension.

“Somebody may beat me, but they are going to have to bleed to do it.”
-Prefontaine

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Monday April 11, 2011

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

“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
– Romans 5:6-8

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins

WOD

Starting as a group – Rx’d = 50 DU’s or Scaled = 50 Tuck jumps or 150 Singles

Squat 1-1-1-1-1

then (starting as a group after everyone has completed squats)

AMRAP – 10 minutes of:

10 step weighted walking lunge (with kettlebell)
15 mountain climbers (straight count)
20 Abmat Sit-ups

Hydrate – Stretch – Refuel (EAT)

Work up to your 1 RM Back squat and log your weight in your training journal for future workouts where we will use a percentage or your 1 RM as your Rx’d weight. Make sure that you have a spotter when you are squatting and if you are the spotter make sure that you are paying real close attention to the person that you are spotting. If you do not feel comfortable spotting when the weight gets heavy please let us know.

Hope that everyone had a great weekend (didn’t eat too much junk) and is ready for a great week of getting stronger, faster and leaner! Post your squat and amrap on CrossFit 864 Facebook. Thanks for those of you that do this on a daily basis! Do you post them all of just when you think you are at the top of the game?

Check out some of the squat videos on CrossFit 864 Facebook.

Remember, CrossFit WODs are NOT like the exercise class that you show up for at your local fitness center where you run in right at the time the class starts, spend 20 or 30 minutes crammed in a room with a group of people that you don’t know doing your own thing and when it’s over you hit the door. CrossFit is just the opposite – I see you guys show up early to get prepared (mentally and physically) and to motivate the group before you (and to get your strategy together as you watch the group….Hooyah!) And many stay after to kick in some MOJO for the next group. Most of you know the strengths and weaknesses of the guys and girls in the box and are always helping each other push to that next level. This is what CrossFit is about and this is why the CrossFit 864 community is such an awesome group of people…because you guys care about each other! Proud to be part of such a dedicated group of athletes (yes, athletes!) If it were easy everyone would be doing it.

All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy.

-Scott Alexander

If you lose count during a WOD whats the next number? Hint…it’s not 99! Keep it tight and keep it straight!

BE STRONG!
Jay and Janice