CrossFit 864 Forging Strong Athletes

Tuesday July 26, 2011 CrossFit 864 – No Whining Zone Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “I will hasten and not delay to obey your commands.” -Psalm 119:60 Desire is the key to motivation, but it’s determination and commitment to an unrelenting …

Tuesday July 26, 2011

CrossFit 864 – No Whining Zone

Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“I will hasten and not delay to obey your commands.”
-Psalm 119:60

Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek.
-Mario Andretti

Warm-up / Mobility Work

21-15-9 reps, for time:

Thrusters (115/85)
Ball slams
T2B (toes to bar)

Abdominal strength – 1 x Max time in plank hold position

Train Hard – Train Smart

Go hard today and have fun!

Check out the demos of all 3 exercises that are posted on CrossFit 864 Facebook. Try to watch all 3 before the WOD. Lets really work on getting the form and range of motion dialed in. Never be satisfied with poor form just to get a quicker time or to use a heavier load!

BE STRONG!
Jay and Janice

Tuesday July 26, 2011 CrossFit 864 – No Whining Zone Todays schedule – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “I will hasten and not delay to obey your commands.” -Psalm 119:60 Desire is the key to motivation, but it’s determination and commitment to an unrelenting …

Monday July 24, 2011

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

“Good will come to those who are generous and lend freely, who conduct their affairs with justice.”
-Psalm 112:5

“I do not think there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”
-John D. Rockefeller

Back Squat
3-3-3-3-3

WOD for time:

“Helen”

3 rounds for time:
400 meter run
21 KBS (1.5 pood/1 pood)
12 Pull Ups

Post WOD – Hydrate.Stretch.Refuel (How much of this will you do today?)

Train Hard – Train Smart

3 rep set means that you complete 3 reps without racking it. If you complete two reps and go back and get one more rep that is not a 3 rep set, that’s 2 reps. Catch a breath, get back under the bar and get 3. If you cant or don’t (for whatever reason) squat to or below parallel then don’t continue to load the bar with weight doing partial squats. Instead, spend some time figuring out why you are cutting your squats short and work on the problem. Is it tight hips or tight hamstrings that will not allow you to get down low enough or is it the fear that you cant get back up with the weight once you get down there? Spend some time working on your mobility drills and spend plenty of time in the deep squat stretch. If you take the time to work on it I promise it will get better.

It’s Monday! Time to work off all of that bad stuff that you loaded up on over the weekend. Yea, I know it was good then but you are going to have to pay for it today! Come to the box ready to do hard work! Looking forward to seeing you!

Is it going to be a PR day? What’s your best Helen time? When you arrive at the gym put your initials on the board along with your best Helen time so far. Helen is one of our favorite classic “girl WODs” ….come ready to crush it.

Post your heaviest squat and Helen time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Friday July 22, 2011

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

“I have chosen the way of faithfulness; I have set my heart on your laws.”
-Psalm 119:30

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”
-Mark Victor Hansen

Today’s WOD

21-15-9-6 reps of:
SDHP (95/65)
Pull-ups

Abdominal Strength
50 Hollow Rocks
50 Sit-ups (not anchored)
2 Minute plank hold (try to go unbroken)

Go hard and fast on this one today. Remember to hydrate! You have to drink water throughout the day to stay hydrated during the workout. You cant sip on a small bottle of water right before the WOD starts and expect to be ok.

Train Hard – Train Smart

Have a great day guys!

BE STRONG!
Jay and Janice

Thursday July 21, 2011

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

“But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus, his Son, purifies us from all sin.”
-1 John 1:7

“once you learn to quit, it becomes a habit”
-Vince Lombardi

Warm up – as a group – posted on board

WOD

Floor press 5-5-5-5-5

then – starting as a group:

AMRAP – 20 Minutes

3 Push press (Load = 75% of 1 RM)
6 Ball slams (35-40 / 25-30)
9 Push-ups (CF Hand release)
100 Meter sprint (50 and back)

Post WOD – Hydrate.Stretch.Refuel

BE STRONG!
Jay and Janice

CrossFit 864 – 5:15a.m./9:00a.m. “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” -Isaiah 41:10 …

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “I will praise you with an upright heart as I learn your righteous laws.” -Psalm 119:7 A failure establishes only this, that our determination to succeed was not strong enough. -Christian Nestell Bovee CrossFit Hero WOD …

CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. There is no wisdom, no insight, no plan that can succeed against theLORD. The horse is made ready for the day of battle, but victory rests with the LORD. -Proverbs 21:30-31 The first virtue in a soldier …