CrossFit 864 – “No Whining Zone” Today’s schedule: 9:00a.m./4:15a.m./5:15p.m. /6:15p.m “There are three things that strut proudly, really four that walk as if they were important: a lion, the proudest animal, which is strong and runs from nothing, a rooster, a male goat, and a …
Saturday August 6, 2011
CrossFit 864 – Saturday WOD at 0830 We had a great time Friday! Lot of hard work during the team WOD and great food and fellowship with fellow CrossFitters after! “The unfolding of your words gives light; it gives understanding …
Friday August 5, 2011
CF 864 – 6:00p.m. Team WOD (only workout on Friday) We have those of you that are planning on participating in the team workout signed up on the board at the gym. 7:00p.m. – Eat Bring your favorite Paleo recipe …
Thursday August 4, 2011
CrossFit 864 Today’s schedule: 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “But the LORD said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The LORD does not look at the things people look at. People look at the outward …
Wednesday August 3, 2011
CrossFit 864
Today’s Schedule: 5:15a.m./9:00a.m.
“Do not merely listen to the word, and so deceive yourselves. Do what it says.”
-James 1:22
It’s so hard when I have to, and so easy when I want to.
-Annie Gottlier
Today’s WOD
For time complete:
150 Kettlebell swings (1 pood/1.5 pood)
At the top of every minute complete 5 ball slams.
Train Hard – Train Smart
If you don’t think every day is a good day, just try missing one.
-Cavett Robert
BE STRONG!
Jay and Janice
Monday August 1, 2011
CrossFit 864 WOD
Today’s schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“Yet to all who did receive him, to those who believed in his name, he gave the right to become children of God— children born not of natural descent, nor of human decision or a husband’s will, but born of God.”
-John 1:12-13
Do you wish to be great? Then begin by being. Do you desire to construct a vast and lofty fabric? Think first about the foundations of humility. The higher your structure is to be, the deeper must be its foundation.
-Saint Augustine
Warm-up starts promptly at scheduled times above.
Buy in = 5 Burpee penalty for every minute that you are late or you can wait until the next scheduled WOD begins. Trying to keep the workouts running on time.
Reminder – August dues (by August 2) Thank you very much for your consideration!
Squat 1-1-1-1-1 (work up to your 1 RM)
2 x L-Sit for time
21-15-9 reps of:
Curtis P (95/65)
Burpee
1 Curtis P = Hang Squat Clean, Lunge Left Leg, Lunge Right Leg (bar remains in the rack position), Push Press. Return bar to hang position and repeat the complex.
Hope that you had a great weekend! Now let’s get this week started off strong. What do you need to squat today to get a PR? Post your last 1RM on the board when you arrive at the gym today.
Post your numbers on CrossFit 864 Facebook
BE STRONG!
Jay and Janice
Friday July 29, 2011
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.
“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
-Philippians 3:14
A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop. A determined soul will do more with a rusty monkey wrench than a loafer will accomplish with all the tools in a machine shop.
-Robert Hughes
Reminder – monthly dues (by Tuesday August 2) Thank you!
Warm-up / Mobility Drills
Today’s WOD
Run 1 mile
30 Front squats (135/85)
30 Kettlebell swings (2 pood/1 pood)
30 Strict press (95/65)
HYDRATE!
Train Hard – Train Smart – Have Fun
CF 864 Cookout, Paleo Sampler, Team WOD – Friday August 5. Need a headcount NLT Monday. See the sign up board in the gym and check out the list that has been started on Facebook. Do you have a friend that you would like to bring and introduce them to CrossFit?
Does your workout challenge you? Does your workout make you nervous? Remember anyone can do something easy and call it a workout. Push yourself to do the things that really challenge you.
Soft Living = Soft People
BE STRONG!
Jay and Janice
Thursday July 28, 2011
CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Therefore, since we are surrounded by such a great cloud of witnesses, let us throw off everything that hinders and the sin that so easily entangles. And let us run with perseverance the race marked out …
Wednesday July 27, 2011
CrossFit 864 – 5:15a.m./9:00a.m.
Faith in Action
“Now faith is confidence in what we hope for and assurance about what we do not see.”
-Hebrews 11:1
“Success means having the courage, the determination, and the will to become the person you believe you were meant to be.”
-George Sheehan
CrossFit 864 Cookout
Mark your calendar for Friday August 5 – We need a headcount no later than Monday and we need for you to sign up on the board at the box.
Join us for a CrossFit 864 Cookout at the gym.
We will have an afternoon of good food, a chance to sample some awesome Paleo dishes and a team WOD.
Jay and Janice will provide the meat and you can bring your favorite Paleo dish for everyone to sample.
This will be a great chance for the guys and girls that come at different times to join together for an afternoon of fellowship.
Warm-up / Mobility Work
WOD – For time
“Crawling Annie”
50 Double unders
50 Sit-ups
Bear Crawl (length of gym and back)
40 Double unders
40 Sit-ups
Bear Crawl (length of gym and back)
30 Double unders
30 Sit-ups
Bear Crawl (length of gym and back)
20 Double unders
20 Sit-ups
Bear Crawl (length of gym and back)
10 Double unders
10 Sit-ups
Bear Crawl (length of gym and back)
Train Hard – Train Smart
Check out CrossFit 864 on Facebook
BE STRONG!
Jay and Janice