Saturday April 9, 2011

CrossFit 864 WOD – 0830

“For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”
– Romans 5:10

This world of ours… must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect.
-Dwight D. Eisenhower

Hope to see all of you for the Saturday morning workout! Always a great way to kick off the weekend.

Check out CrossFit 864 on Facebook.

Thanks for all that you do!

BE STRONG!
Jay and Janice

Friday April 8, 2011

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

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
– Galatians 2:20

“It does not matter how slowly you go so long as you do not stop. ”
-Confucius

Today’s WOD

Three rounds for time of:

Run 400 meters
15 Pull-ups (Strict, dead hang)
50 Squats
15 T2B – Toes to bar

Challenge WOD for the “Beast in the Box” – wear your 20 pound vest
Train Hard – Train Smart

BE STRONG!
Jay and Janice

Thursday April 7, 2011

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

“This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters.”
– 1 John 3:16

He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.
-James Allen

WOD

Floor Press 3-3-3-3-3 (work up to your 3 rep max)

then

21-15-9 reps of:

Kettlebell swing (32kg./16kg.)
Ball slams (40-50/25-30)
100 meter sprint between each round

Train Hard – Train Smart

Show up today ready to do hard work!

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday April 6, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”
– 2 Corinthians 5:14-15

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.
-Edward Everett Hale

WOD# 3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

http://games.crossfit.com/

See video for a description of the movements.

Warm-up / Log your initials on the whiteboard before the workout starts.

WOD – The clock starts when the hollow rocks start.

50 Hollow Rocks

10-1 Lateral Hop Burpees
1-10 SDHP (Load 115/75)

10 Lateral Hop Burpees
1 SDHP

9 Lateral Hop Burpees
2 SDHP

8 Lateral Hop Burpees
3 SDHP

7 Lateral Hop Burpees
4 SDHP

6 Lateral Hop Burpees
5 SDHP

5 Lateral Hop Burpees
6 SDHP

4 Lateral Hop Burpees
7 SDHP

3 Lateral Hop Burpees
8 SDHP

2 Lateral Hop Burpees
9 SDHP

10 Lateral Hop Burpees
1 SDHP

Done!

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook – Be part of the CF864 community! Post them all – Good, Bad and Ugly.

BE STRONG!
Jay and Janice

Tuesday April 5, 2011

CrossFit 864 WOD

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

“In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace”
– Ephesians 1:7

“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.
-2 Corinthians 12:9

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”
-Catherine Ponder

“Grace”

30 reps for time:
Clean and Jerk 135 lbs

“Grace” is thirty clean and jerks,“for time” (AFAP or as fast as possible). The Rx’d weight is 135 lb. The standard weight for women is on “Grace” is 95 lb.

Go hard and go fast on this one!

Post your time/load on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday April 4, 2011

CrossFit 864 WOD

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

Then I saw the beast and the kings of the earth and their armies gathered together to wage war against the rider on the horse and his army. But the beast was captured, and with it the false prophet who had performed the signs on its behalf. With these signs he had deluded those who had received the mark of the beast and worshiped its image. The two of them were thrown alive into the fiery lake of burning sulfur. The rest were killed with the sword coming out of the mouth of the rider on the horse, and all the birds gorged themselves on their flesh.
-Revelation 19:19-21

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”

Warm-up (starts as a group)

WOD

Back squat 3-3-3-3-3

Work up to a 3 rep max squat. Squat deep! Do not load a weight that you cant squat below parallel with – we are not looking for partial squats. Make sure that you have someone spotting you on your squats and make sure that you are paying close attention if you are the spotter….this is very important!

Then complete the following:
The clock will not start until everyone has finished the squats.

AMRAP – 15 minutes:

10 Dbell/Kbell Floor press (AHAP for 10 unbroken reps)
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps – 5 each leg alternating on each step.
10 Weighted sit-ups (holding one of the dbell/kbells used for floor press/step-ups)

Use the same weight for all 3 exercises today.

Train Hard – Train Smart

Post load on squats and number of rounds on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

CrossFit 864 – Rest Day Hope that all of you have a great weekend and you are able to get a little extra rest and enjoy a lot of family time. If you are really on track with your nutrition …

CF 864 – 4:15p.m./5:15p.m./6:15p.m. Post your time/weight on CF864 Facebook 3 Rounds for load and time: Run 400 meters 1 ground to overhead (AHAP) 10 Wall Balls (18-20 / 12-14) 10 Kettlebell swings (1 pood/ 2 pood) 10 Pull-ups Challenge …

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CrossFit 864 WOD – 5:15a.m. / 9:00a.m. Warm up/Range of Motion Work 7 Rounds for time: 7 Push Press (115/75) 14 Burpees 21 Double unders Hydrate – Stretch – Refuel (Feed the Machine) “But you are a chosen people, a …