CrossFit 864 Forging Strong Athletes

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. And what do you benefit if you gain the whole world but lose your own soul? -Mark 8:36 Three great forces rule the world: stupidity, fear and greed. -Albert Einstein WOD Starting as a group: 1 …

CrossFit 864 – 9:00a.m./4:15p.m./5:15p.m./6:15p.m. My son, if you accept my words and store up my commands within you, turning your ear to wisdom and applying your heart to understanding— indeed, if you call out for insight and cry aloud for …

CrossFit 864 – WOD at 0830 “Sing to God, sing in praise of his name, extol him who rides on the clouds; rejoice before him—his name is the LORD. A father to the fatherless, a defender of widows, is God …

Friday June 17, 2011 CrossFit 864 WOD – 4:15p.m./5:15p.m./6:15p.m. “As a father has compassion on his children, so the LORD has compassion on those who fear him;” -Psalm 103:13 “Never lose sight of the fact that the most important yardstick …

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m. Whoever dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.” …

CrossFit 864 WOD – 5:15a.m./9:00a.m. “But our citizenship is in heaven. And we eagerly await a Savior from there, the Lord Jesus Christ,” -Philippians 3:20 Veni, Vedi, Vici (I came, I saw, I conquered) -Julius Caesar Warm-up starts as a …

Tuesday June 14, 2011

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

“If you then, though you are evil, know how to give good gifts to your children, how much more will your Father in heaven give the Holy Spirit to those who ask him!”
-Luke 11:13

“There isn’t a person anywhere who isn’t capable of doing more than he thinks he can.”
-Henry Ford

Warm-up with group that are going to WOD with. Please help keep the workouts on schedule by showing up on time and getting started with your warm-up when you arrive. Please go ahead and put your initials on the board before the workout starts under Rx’d or Scaled. You are welcome to and encouraged to hang with everyone after the WOD to catch up with each other and motivate your fellow CrossFitters. Thanks!

WOD – Rx’d = Not partitioned (complete each exercise before moving to the next)

Rx’d movement standards = If you do not meet the following standards on every rep then please list your time under scaled.

Pull-ups – Athlete must start from a hang with elbows fully extended – no bent elbows at bottom of pull-up. Chin must come over the horizontal plane of the bar to complete the rep. Any grip on bar is acceptable for this workout. This is for every rep – not just a few of them.
For this workout any grip is acceptable. Kipping or dead hang – your choice.

Push-ups – A straight body position must be maintained throughout. No snaking, sagging or pushing up from the knees. The elbows and shoulders must be locked out at the top with the feet no wider than shoulder width. At the bottom, the chest (nipple-line or above) must touch the floor and the hands must be lifted.

For time:

100 Pull-ups
800 Meter run
100 Push-ups
800 Meter run
100 Mountain climbers (military 4 count)

Train Hard – Train Smart

Stay Hydrated! Drink plenty of water throughout the day.

How’s your nutrition looking this week? No matter how hard you work you cant train hard enough to balance out the negatives of eating trashy all the time! Do you see the results that you want to see? Are you reaching your goals? Don’t fool yourself – Junk in = JUNK!

http://www.livestrong.com/article/423071-what-are-the-benefits-of-mountain-climber-exercise/

Show up today ready to do hard work!

BE STRONG!
Jay and Janice

Monday June 13, 2011

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

Put to death, therefore, whatever belongs to your earthly nature: sexual immorality, impurity, lust, evil desires and greed, which is idolatry. Because of these, the wrath of God is coming. You used to walk in these ways, in the life you once lived. But now you must also rid yourselves of all such things as these: anger, rage, malice, slander, and filthy language from your lips. 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 3:5-10

“The attempt to combine wisdom and power has only rarely been successful and then only for a short while”
-Albert Einstein

Warm-up as group. Please be on time for the workout and start with the scheduled group.

For time:

225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Train Hard – Train Smart

HYDRATE – STRETCH – REFUEL

Check us out
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Looking forward to another great week of CrossFitting with our 864 crew! Let’s do it!

I might bend but I wont break!

BE STRONG!
Jay and Janice

CF 864 – 8:30a.m. Be Strong! Jay and Janice