CrossFit 864 Forging Strong Athletes

Saturday July 16, 2011

CrossFit 864 – WOD at 0830

I said to the Lord, “You are my God!” Listen, O Lord, to my cries for mercy! O Sovereign Lord, the strong one who rescued me, you protected me on the day of battle. Lord, do not let evil people have their way. Do not let their evil schemes succeed,
or they will become proud.
-Psalm 140:6-8

Wars are, of course, as a rule to be avoided; but they are far better than certain kinds of peace.
-T. Roosevelt.

The only way the French are going in is if we tell them we found truffles in Iraq.
-Dennis Miller

Have a good weekend. Look forward to seeing all of you guys on Monday. Be ready to hit it hard!

We will be kicking off a new strength cycle with Squats 5-5-5-5-5 on Monday and Floor press 5-5-5-5-5 on Thursday.

BE STRONG!
Jay and Janice

Friday July 15, 2011

CrossFit 864 – 9:00a.m. WOD only (special time for this week only)

O Lord, rescue me from evil people. Protect me from those who are violent, those who plot evil in their hearts and stir up trouble all day long. Their tongues sting like a snake; the venom of a viper drips from their lips.
-Psalm 140:1-3

You’ve got bad eating habits if you use a grocery cart in 7-Eleven.
-Dennis Miller

The old sheriff was attending an awards dinner when a lady commented on his wearing his sidearm. ‘Sheriff, I see you have your pistol. Are you expecting trouble?’ ‘No ma’am. If I were expecting trouble, I would have brought my rifle.’

Todays WOD

“Gunny”

5 rounds for time:

800 meter run
25 burpees
25 Abmat sit-ups

Today’s workout was created to honor Janice in a true “Gunny” way.

You don’t have to be around her very long to get a true understanding for her love of many things – fitness definitely being one of them. So in order to name a workout after her it had to include a few of the exercises that she loves. Guess what those might be? Yes, running and burpees! Since she loves marathon running be thankful that the wod didn’t include a 26.2 mile run. Just a short run and a bunch of burpees and sit-ups!

Hope that you can make it today for “Gunny”….make her proud! Let me hear you on CF 864 Facebook if you are able to do this one.

Hope that your week has been great! Miss our hard hitting CF 864 Crew in the box!

Thanks!

BE STRONG!
Jay and Janice

Thursday July 14, 2011
CrossFit 864 – No WODs in the box today

Make today a rest day or check out the list on home WOD options that were posted on Sunday. Make it fun!

Search me, O God, and know my heart; test me and know my anxious thoughts. Point out anything in me that offends you, and lead me along the path of everlasting life.
-Psalm 139:23-24

All the miseries and evils which men suffer from vice, crime, ambition, injustice, oppression, slavery and war, proceed from their despising or neglecting the precepts contained in the Bible.
-Noah Webster

“Make your attacker advance through a wall of bullets. You may get killed with your own gun, but he’ll have to beat you to death with it, cause it’s going to be empty.”
-Clint Smith, Director of Thunder Ranch

How’s your diet looking today? When I say diet I mean the type/quality of food that you are putting into your body. If you fill your body with junk then plan on having a junky body – inside and out. Is that what you want? Only you can decide that. We will do everything that we can to help keep you motivated.

Have a great day!

BE STRONG!
Jay and Janice

CrossFit 864 – No WODs in the box today.

Make today a rest day or check out the list on home WOD options that were posted on Sunday.

As soon as I pray, you answer me; you encourage me by giving me strength. Every king in all the earth will thank you, Lord, for all of them will hear your words. Yes, they will sing about the Lord’s ways, for the glory of the Lord is very great. Though the Lord is great, he cares for the humble, but he keeps his distance from the proud.
-Psalm 138: 3-6

A certain amount of opposition is great help to a man. Kites rise against, not with the wind.
-John Neal

Hope that your week is going well.

BE STRONG!
Jay and Janice

Tuesday July 12, 2011

CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. (NO 5:15a.m. today)

My father taught me, “Take my words to heart. Follow my commands, and you will live. Get wisdom; develop good judgment. Don’t forget my words or turn away from them. Don’t turn your back on wisdom, for she will protect you. Love her, and she will guard you. Getting wisdom is the wisest thing you can do! And whatever else you do, develop good judgment.
-Proverbs 4:4-7

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
-Aristotle

Warm-up

WOD – AMRAP 20 Minutes of:

6 SDHP – Sumo Dead High Pulls (95/65)
12 Push Press (95/65)
Run 200 meters

Bring the bar from the ground to the rack position for the push press.

Dont use poor form! Dont become satisfied with bad form, lower the amount of weight used if needed and spend some time working on mobility and flexibility drills. How many of you will say “I cant get locked out in proper form because of __________fill in reason” but you never spend any time working on the problem. It’s no big honor to be the fastest in the box if your form stinks on all of you reps. Would your reps count if you were being judged at a CrossFit event (sectionals?) if not, why count them in your own box? Legit reps!

SDHP – Remember the Sumo stance = feet out wide, elbows high (above the bar) if your elbows are low and below the bar then your form needs some work. Back flat and tight.

Sumo Deadlift High Pull video:
http://youtu.be/MTafqGjSeXk

Push Press – if you are pushing the bar out in front of you and not back and locked out to full extension you need to work on your form. Those short, choppy reps out in front of you are not good reps!
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.

Push Press video:
http://youtu.be/h6oQLMcTGTo

Post your WOD on CrossFit 864 Facebook

Have a great day!

BE STRONG!
Jay and Janice

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

Trust in the Lord with all your heart; do not depend on your own understanding. Seek his will in all you do,
and he will show you which path to take.
-Proverbs 3:5-6

I really like the hope found in this verse. Sometimes it’s easy to trust Him in some things but not ALL things.

An appeaser is one who feeds a crocodile, hoping it will eat him last.
-Winston Churchill

Start as a group – do the warm-up posted on the board. Get to the box in time to do this together so that the workout can start together, on time. The warm-up will not go away as much as some of you wish it would. This is more important than I can emphasize to you in a paragraph!

See movement standards listed below for this workout. Keep it legit!

WOD – For time, complete the following:

“Angie”

100 pull-ups
100 push-ups (CF Style -hand release)
100 sit-ups
100 squats

Complete all 100 reps before moving to the next exercise. This is not to be broken into rounds.

Rx’d = Full Range of Motion on ALL reps.
Pull-ups / chin must be over the bar on every rep / elbows fully extended at the bottom of the pull-up – if you don’t fully extend (for any reason) you are doing a scaled version of this workout.

Push-ups / lift hands off the deck at the bottom of the push-up

Sit-ups / shoulders touch mat at bottom and all the way up (flat back at top – back should not be rounded and slumped over)

Squats / Full depth at bottom and FULL hip extension at top. Do not lean forward with your shoulders slumped – keep your chest UP! Keep those hands up in the air, this will help keep you in proper form. If you cant or don’t complete the squat to at least parallel then list your time under the scaled list. No exceptions. This keeps it fair for everyone.

Train Hard – Train Smart

Check Sundays blog post for the schedule this week and check out the list of optional home WODs that you can do if you are unable to make the gym schedule. Post what you are doing on CrossFit 864 Facebook (remember, Gunny’s watching – as always!)

Do you have your act together like a helicopter?
A helicopter is 6 million separate parts flying in the same direction in an unstable formation.

How’s your nutritional habits looking? I say it a lot because I want you to know how much this plays into your overall health and fitness. CrossFit WODs can and will have amazing results but they will be limited if you are filling you body with junk. Unfortunately some of you are still following the old food pyramid from 30 years ago that emphasized a lot of grains and carbohydrates – forget about all of that if you want to get real benefits from your diet not to mention getting leaner and healthier. You guys do an awesome job of encouraging and motivating each other on this and that really helps keep you on track.

Hope your week is off to a great start! Miss you guys! Go hard!

BE STRONG!
Jay and Janice

Saturday July 9, 2011 CrossFit 864 – 8:30a.m. “I bow before your holy Temple as I worship. I praise your name for your unfailing love and faithfulness; for your promises are backed by all the honor of your name.” -Psalm …

Friday July 8, 2011 CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m. “God’s way is perfect. All the Lord’s promises prove true. He is a shield for all who look to him for protection.” -Psalm 18:30 Don’t pick a fight with an old man. …

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. “Heaven and earth will disappear, but my words will never disappear.” -Matthew 24:35 “Faith is deliberate confidence in the character of God whose ways you may not understand at the time.” -Oswald Chambers WOD Press – …

Wednesday July 6, 2011 CrossFit 864 – “No Whining Zone” 5:15a.m./9:00a.m. “In that wonderful day you will sing: “Thank the Lord! Praise his name! Tell the nations what he has done. Let them know how mighty he is!” -Isaiah 12:4 …