CF864 STRENGTH and CONDITIONING

Do not lie to each other, since you have taken off your old self with its practices and have put on the new self, which is being renewed in knowledge in the image of its Creator.
-Colossians 3:9-10

“It is not what a man does that determines whether his work is sacred or secular but why he does it.”
-A.W. Tozer

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

3 Week Strength Cycle:
(Week 1 – 5RM), (Week 2 – 3RM), (Week 3 – 1RM)

Floor Press – Monday’s
Deadlift – Thursday’s

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) Strength – Floor Press 5RM (work up to a heavy set of 5)

d.) Conditioning – Complete the following as a group:

Tabata B2B Squats (8×20/10)

Rest 1 Minute

Alternating Tabata (8×20/10)
a.) Burpee – Clap OH / Feet clear floor on jump
b.) Plank Hold at Top of push-up (No sagging, No bridging – Tight/Flat Back)

Form! Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts.
Thanks! Have fun!

e.) Cash Out – Finish Strong

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 on Facebook for updates

MRT – Tonight
Monday, January 5 (after last WOD) 7:00p.m.
“Be watchful, stand firm in the faith, act like men, be strong.”
-1 Cor. 16:13

Have a great Monday!

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 4:47 PM NO COMMENTS:
THURSDAY, JANUARY 1, 2015

Friday January 2, 2015

CrossFit Eight.Six.Four

Therefore, if anyone is in Christ, he is a new creation; the old has gone, the new has come!
-2 Corinthians 5:17

“O! thus be it ever, when freemen shall stand
Between their loved home and the war’s desolation!
Blest with victory and peace, may the heav’n rescued land
Praise the Power that hath made and preserved us a nation.
Then conquer we must, when our cause it is just,
And this be our motto: ‘In God is our trust.’
And the star-spangled banner in triumph shall wave
O’er the land of the free and the home of the brave!”
-Francis Scott Key

Today’s WOD’s – start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group.

c.) Today’s WOD – 5 RFT:

Run 400 Meters
30 KBS (24kg./16kg.) American
10 Pull-ups

Skill work today – Kettlebell Clean / KB Rack Position

Rx = Movement Standards-Full ROM/Form/Load

d.) Cash Out – Finish Strong

Quality over Quantity!

Upcoming CF864 Events:
CF864 hoodies, sweat pants and AHAP tees available
Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

New Years Schedule
Monday – Tuesday Normal gym schedule
Wednesday – 9:00a.m. only
Thursday – Closed / Happy New Years!
Friday (January 2) Normal schedule – first WOD at 5:15a.m.
All Saturday WOD’s – based on number signed up (that plan on showing up)
“Even if I knew that tomorrow the world would go to pieces, I would still plant my apple tree.”
-Martin Luther (1483-1546)

Jumping head first into 2015

Results or Excuses – You can’t have both

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 5:19 PM NO COMMENTS:
Thursday January 1, 2015

CF864 STRENGTH and CONDITIONING

“Happy New Years”

Because of the LORD’s great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness.
-Lamentations 3:22-23

“The object of a New Year is not that we should have a new year. It is that we should have a new soul and a new nose; new feet, a new backbone, new ears, and new eyes. Unless a particular man made New Year resolutions, he would make no resolutions. Unless a man starts afresh about things, he will certainly do nothing effective.”
G.K. Chesterton

New Years Schedule

Monday – Tuesday Normal gym schedule
Wednesday – 9:00a.m. only
Thursday – Closed / Happy New Years!
Friday (January 2) Normal schedule – first WOD at 5:15a.m.
All Saturday WOD’s – based on number signed up (that plan on showing up)

2015 is here! Are you ready?

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 2:54 PM NO COMMENTS:
TUESDAY, DECEMBER 30, 2014

Wednesday December 31, 2014
CF864 STRENGTH and CONDITIONING

Give thanks to the LORD, for HE is good, for HIS steadfast love endures forever.
-Psalm 136:1

“God gave you a gift of 84,600 seconds today. Have you used one of them to say thank you?”
-William Arthur Ward

Today’s WOD – start at: 9:00a.m. Only

a.) Warm-up/Skill Work/Mobility

b.) Buy In – start as a group

Reminder – January Dues (NLT Monday Jan. 1, 2015)
$25.00 Late fee on all dues after Jan. 1.
Thank you for your consideration!

c.) New Years Eve WOD – starts at 9:00a.m.

d.) Cash Out – Finish Strong

Skill work today – Rack position / Squat depth

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check CrossFit864 Facebook for updates

New Years Schedule
Monday – Tuesday Normal gym schedule
Wednesday – 9:00a.m. only
Thursday – Closed / Happy New Years!
Friday (January 2) Normal schedule – first WOD at 5:15a.m.
All Saturday WOD’s – based on number signed up (that plan on showing up)

“A person should set his goals as early as he can and devote all his energy and talent to getting there. With enough effort, he may achieve it. Or he may find something that is even more rewarding. But in the end, no matter what the outcome, he will know he has been alive.”
-Walt Disney

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 6:14 PM NO COMMENTS:
MONDAY, DECEMBER 29, 2014

Tuesday December 30, 2014

CrossFit 864 – “No Whining Zone”

“Again Jesus spoke to them, saying, “I am the light of the world. Whoever follows me will not walk in darkness, but will have the light of life.”
-John 8:12

Amazing grace! (how sweet the sound)
That sav’d a wretch like me!
I once was lost, but now am found,
Was blind, but now I see.
-John Newton

Today’s WOD’s – start at:
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

ALL WODs / Buy In – start together as a group.

Please show up on time (early enough to warm up) for the WOD that you plan on being in. Don’t jump in after the WOD has started. The times listed above are when the buy in starts – allow yourself time to warm-up. This helps keep WODs running as scheduled. Thanks!
a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – For Time:

50 S2OH (95/65)

5 Rounds:
5 Burpees
10 Mountain Climbers (4 count)
15 Air Squat

50 K2E

Light and Fast!

Rx = Form just as important as the load used.
Jacked up form = Scaled.

d.) Cash Out – Finish Strong

Scale/modify based on your strength/fitness level. Have fun!

Rx = Movement Standards/Form/Full ROM/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015

Check us out at CrossFit864 on Facebook

New Years Schedule
Monday – Tuesday Normal gym schedule
Wednesday – 9:00a.m. only
Thursday – Closed / Happy New Years!
Friday (January 2) Normal schedule – first WOD at 5:15a.m.
All Saturday WOD’s – based on number signed up (that plan on showing up)

“Accept the challenges so that you can feel the exhilaration of victory”
-General George Patton”
NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 7:19 PM NO COMMENTS:
SUNDAY, DECEMBER 28, 2014

Monday December 29, 2014

CF864 STRENGTH and CONDITIONING

And this is the testimony: God has given us eternal life, and this life is in his Son.
-1 John 5:11

“Reflect upon your present blessings — of which every man has many — not on your past misfortunes, of which all men have some.”
-Charles Dickens

Today’s WOD’s – start at:
9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Reminder – January Dues (NLT Monday Jan. 1, 2015)
$25.00 Late fee on all dues after Jan. 1.Thank you for your consideration!

ALL WODs / Buy In – start together as a group.

a.) Warm-up/Skill Work/Mobility

b.) Buy In – Starts as a group

c.) WOD – “Linda”

10/9/8/7/6/5/4/3/2/1 reps, rounds for time:

Deadlift 1 1/2 BW
Bench Press BW
Clean 3/4 BW

d.) Cash Out – Finish Strong
Today’s WOD – If you attempt Rx you must be able to rack and un-rack bar without a spotter. Don’t load a weight that you are doing singles on the first set.

Form! More important than your time. Scale/modify based on your strength/fitness level. Please listen to the movement standards as they are covered before the WOD starts. Thanks! Have fun!

Rx = Movement Standards-Full ROM/Form/Load

Upcoming CF864 Events:

CF864 hoodies, sweat pants and AHAP tees available

Get signed up for the CF864 Half Marathon – January 31, 2015

CF864 2015 Pump and Run – May 9, 2015
Check us out at CrossFit864 on Facebook

New Years Schedule
Monday – Tuesday Normal gym schedule
Wednesday – 9:00a.m. only
Thursday – Closed / Happy New Years!
Friday (January 2) Normal schedule – first WOD at 5:15a.m.
All Saturday WOD’s – based on number signed up (that plan on showing up)

Are you happy with your results? Are you busting your butt in the gym and not getting where you want to be? How’s your nutrition looking?
Remember this – 70% Kitchen and 30% Gym = Results.
You will NEVER out train a bad diet. If your philosophy is I workout so “I can eat anything that I want” then you will always be behind on your progress. Get dialed in. How can we help?

Love must be sincere. Hate what is evil; cling to what is good.
-Romans 12:9

Have a great Monday!

NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 4:41 PM NO COMMENTS:
THURSDAY, DECEMBER 25, 2014

Friday December 26, 2014

CF864 STRENGTH and CONDITIONING

The angel reassured them. “Don’t be afraid!” he said. “I bring you good news that will bring great joy to all people. The Savior—yes, the Messiah, the Lord—has been born today in Bethlehem, the city of David!
-Luke 2:10-11

“The very purpose of Christ’s coming into the world was that He might offer up His life as a sacrifice for the sins of men. He came to die. This is the heart of Christmas.
-Billy Graham

This day in history – 1982
Times Man of the Year is for the first time is a non-human, the PC – personal computer.

Today’s WOD’s – starts at: 4:15p.m. only
Reminder – No Saturday WOD (12-27)
Normal gym schedule Monday-Tuesday

Great spirits have always encountered violent opposition from mediocre minds.
-Albert Einstein
NEVER GIVE UP!
Jay and Janice
POSTED BY JANICE AT 7:26 PM NO COMMENTS:
Older Posts Home
Subscribe to: Posts (Atom)

CROSSFIT 864

http://www.crossfit864.com
CROSSFIT JOURNAL
Be Strong and Courageous
Joshua 1:9
I have nothing to offer but blood, toil, tears, and sweat.
-Sir Winston Churchill
“The Only Easy Day Was Yesterday”
Navy SEAL Motto
MOBILITYWOD
LIVE PRIMAL
PALEO RECIPES
HEALTH BENT

“GUNNY JANICE”
PROWLER RIDE AT CROSSFIT864
Hardcore!
“obsessed is just a word the lazy use to describe the dedicated”
CrossFit 864 where real fitness is earned!

CROSSFIT864
Deadlifts and Burpees
SATURDAY MORNING TEAM WOD
Tractor Tires and The Prowler
SIMS IS READY TO DEADLIFT!
A-CERT
CrossFit 864

Working on our one arm pullups

“R-21” CrossFit 864 Hero WOD
IT HAPPENS!
READY
Always be prepared for “Pukie”

FOLLOWERS
BLOG ARCHIVE

▼ 2015 (3)
▼ January (3)
Monday January 5, 2015
Friday January 2, 2015
Thursday January 1, 2015
► 2014 (258)
► 2013 (270)
► 2012 (291)
► 2011 (317)
► 2010 (352)
► 2009 (248)
ABOUT ME
JANICE
Married to Jay for over 15 years. We have two sons Willis and Sims. We all love working out as a family together.
VIEW MY COMPLETE PROFILE