Friday June 10, 2011

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

“Enter through the narrow gate. For wide is the gate and broad is the road that leads to destruction, and many enter through it. But small is the gate and narrow the road that leads to life, and only a few find it.”
-Matthew 7:13-14

I believe the first test of a truly great man is his humility. I do not mean by humility, doubt of his own powers. But really great men have a curious feeling that the greatness is not in them, but through them. And they see something divine in every other man.
-John Ruskin

Question for Rip:
“If you had to choose between wearing no shoes or running shoes to lift in which would you pick?”

Rip’s response: “That is like asking me to choose between stabbing myself in the eye with a fork or burning the roof of my mouth with extremely hot pizza. Can’t we just avoid both?”
-Strength Coach Mark Rippetoe

Old School Chuck Taylor’s! or check out some of the new hybrid flat bottom shoes on the market…there are a lot of them out there now.

Group Warm-up

Run 1 mile
30 Front squats
30 Handstand push-ups
30 DU’s or 120 singles

Load on squats = at least 60% of your one rep max back squat this week. Go heavier if you can.

Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. -1 Thessalonians 5:16-18

How many will skip today’s WOD because of the running, handstand push-ups or double unders?
Challenge the things that you don’t like or you don’t enjoy. Make your weakness your strength!

BE STRONG!
Jay and Janice

Wednesday June 8, 2011

CrossFit 864 WOD – 5:15a.m./7:30a.m./9:00a.m.

“Before the mountains were born or you brought forth the whole world, from everlasting to everlasting you are God. A thousand years in your sight are like a day that has just gone by, or like a watch in the night.”
-Psalm 90:2,4

“Man cannot remake himself without suffering, for he is both the marble and the sculptor.”
– Dr. Alexis Carrel

I saw the following posted on another affilate site. I guess the Federal Government has heard about CrossFit.

Surgeon General’s Warning: CrossFit may cause vomiting, nausea, confusion, and dizziness. CrossFit may not be suitable for the weak and pathetic.

Warm-up as a group

21-15-9 Reps for time:
Kettlebell Swing (24kg./16kg.)
GHD Sit-ups
Supine Ring Pull-ups

To perform Sup Ring Pull Ups, set the rings so your back is off the ground, place heels on a box and pull your chest to your hands.

Train Hard – Train Smart

HYDRATE!

Geat job on Tuesday. That was a tough Chipper WOD!

Hope that you week is going well so far!

BE STRONG!
Jay and Janice

Tuesday June 7, 2011

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

“so that Christ may dwell in your hearts through faith. And I pray that you, being rooted and established in love, may have power, together with all the Lord’s holy people, to grasp how wide and long and high and deep is the love of Christ, and to know this love that surpasses knowledge—that you may be filled to the measure of all the fullness of God.”
-Ephesians 3:17-19

“When you get into a tight place and everything goes against you, till it seems as though you could not hang on a minute longer, never give up then, for that is just the place and time that the tide will turn.”
– Harriet Beecher Stowe

Warm-up as a group (Posted on the whiteboard)
All WODs start as a group so please be on time and get ready so that we can keep the workouts running according to schedule.

20 SDHP (65/95)
30 Burpees
40 Two-arm dumbbell ground-to-overhead (45/25lb DBs)
50 Toes to bar
100 meter Overhead walking lunge (45/25lb plate)
200 meter Sprint

This is a chipper workout. At Go, all athletes begin with SDHP and complete all reps before moving to the next exercise. Complete the exercises according to the order they are listed in. The overhead walking lunges are 50 meters out and 50 meters back. The sprint is 50 meters out, 50 meters back, 50 meters out and 50 back to the finish line. There is no time cap on completing the workout. This is a CF864 twist on the Regional Individual 6 Workout.

Train Hard – Train Smart

Great to see you guys pushing very hard on the strength work! The single rep squats looked good on Monday with some really strong lifts and of course lots of PRs at the end of the day. It looks like ya’ll are enjoying getting stronger and testing your strength on the one rep max days. Getting stronger is going to make you a better CrossFitter so try to push yourself and really get into the strength based workouts. Another thing that I have been seeing and I really like is the fact that many of you are really working on getting your form dialed in and not settling for just anything to call a rep or counting partial reps (pull-ups where you don’t get your chin over the bar or a press that didn’t get locked out all of the way or a squat that you only went halfway down on, not opening hips on box jumps, raising your butt off the floor on bench or floor press, you get the idea….sloppy form! No REP!) Don’t count those reps! Go back and make it right.

BE STRONG!
Jay and Janice

Monday June 6, 2011

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

“Therefore encourage one another and build each other up, just as in fact you are doing.”
-1 Thessalonians 5:11

“Your training partner’s name is pain. You start out trying to ignore him. Can’t do it. You attempt to reason with him. No way. You try to strike a bargain. Hah. You plead. You say “Please stop, please go away. I promise never ever to do this again if you just leave me alone.” But he won’t. Pain only climbs off if you do. Then you’re beaten. ”
– Scott Martin

Warm-up – starts as a group

Back squat 1-1-1-1-1

1 RM today on squats. Go for a PR! What was your strongest attempt during the last squat cycle?

AMRAP – 15 minutes
5 C2B Pull-ups (M=chest to bar / W= chin over bar with no assistance)
30 second Ring L-sit hold (or on dip bars)
5 Jumping squats
100 meter sprint (sprint to 50 meter mark, reset and sprint back)

Abdominal strength – as a group complete 3 rounds:
Hollow rock – 30 seconds
Plank hold – 30 seconds
30 Sit-ups

Train Hard – Train Smart

Post your workout on CF864 Facebook
http://www.facebook.com/#!/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice

Saturday June 4, 2011
Team Workout

Friday June 3, 2011

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

“so Christ was sacrificed once to take away the sins of many; and he will appear a second time, not to bear sin, but to bring salvation to those who are waiting for him.”
-Hebrews 9:28

“It’s not what we eat but what we digest that makes us strong; not what we gain but what we save that makes us rich; not what we read but what we remember that makes us learned; and not what we profess but what we practice that gives us integrity.”
-Francis Bacon, Sr.

HYDRATE – Just in case you haven’t noticed yet – IT’S HOT! Make sure that you drink plenty of water during the day and always bring a bottle (or two) with you to the WOD.

Warm-up as a group

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

WOD – Complete the following for time:

30 SDHP (95/65)
30 Wall ball shots (18-20 / 12-14)
30 Ball slams (40-50/25-30)
30 Ring Push-ups
30 OHS (75/45)
30 Kettlebell swings (24kg/16kg)
30 Step walking lunge (no added weight)
30 K2E (knees to elbows)

Train Hard – Train Smart

“BEAT SALAD”

This one comes straight from Mark’s Daily Apple. It is one of the best breakfasts I have had in a while. It is EXTREMELY easy and quick.

Here’s what you need:

1 ripe avocado, chopped

2-3 hard-boiled eggs, chopped

1 medium-sized tomato, diced

2-4 slices of cooked, crumbled bacon

Juice from a lemon or lime wedge

Salt and pepper to taste

Here’s what to do:

Combine all the ingredients in a bowl and mix together. That’s it!! Enjoy!

A commenter on the blog roll on the original recipe page also offered a tip to make your hardboiled eggs easier to peel: add a teaspoon of baking soda to the water.

For a fun twist, you can make your own bowl out of bacon. When I did this, I also put some raw spinach leaves in the bottom of the bacon bowl to cover the holes.
http://www.notmartha.org/archives/2008/02/27/bacon-cups/

Nutrition Information (Courtesy of FitDay)

2 eggs, 2 bacon slices:
Calories: 540 Fat: 42.9gm Protein: 23gm Carb: 20.9gm

3 eggs, 4 bacon slices:
Calories: 704 Fat: 54.8gm Protein: 35.2gm Carb: 21.7gm

How are your nutritional habits looking this week? Are you happy with your progress? Remember that you cant depend only on the WOD to do it….what you eat plays a huge role! Junk in = JUNK! Is that what you want?

http://www.facebook.com/pages/CrossFit864/120616656262

Share a word of encouragement with someone today because you might need to hear those same words tomorrow.

BE STRONG!
Jay and Janice

Thursday June 2, 2011

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

“I saw the Holy City, the new Jerusalem, coming down out of heaven from God, prepared as a bride beautifully dressed for her husband. And I heard a loud voice from the throne saying, “Look! God’s dwelling place is now among the people, and he will dwell with them. They will be his people, and God himself will be with them and be their God. ‘He will wipe every tear from their eyes. There will be no more death’ or mourning or crying or pain, for the old order of things has passed away.”
-Revelation 21: 2-4
People become really quite remarkable when they start thinking that they can do things. When they believe in themselves they have the first secret of success.
-Norman Vincent Peale

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Floor Press 3-3-3-3-3 (go for a 3 RM on the last set)

2011 CrossFit Games Regional Workout #3

21-15-9 reps for time of:
Deadlift (315/205lbs)
Box jump (30”/24”)

General rules:

Athletes will perform 21 deadlifts then 21 box jumps, then 15 deadlifts and 15 box jumps, then 9 deadlifts and 9 box jumps. Athletes begin behind the line. At Go, athletes move to the barbell and begin their deadlifts. Their result is the time to complete the entire workout. There is a 12min time cap. If an athlete cannot finish in the time cap, their score is the time cap plus a one second penalty for each rep not completed.

We will not have a time limit on this workout. These are the rules from the regional event this past weekend.

Scale / modify – weight on deadlift and height on box jumps based on your strength, skill level.

Results from Regional Workout 3: Deadlift (315/205) / Box Jump Couplet (30/24)
Men
1. Jared Davis (3:42)
2. Brian Kost and Brian Del Greco (4:11)

Women
1. Shana Alverson (3:50)
2. Wendy Shafrasnki (3:53)
3. Leah Polaski (4:07)

Train Hard – Train Smart

Reasons to Add Strength Training to Your Workout Plan
-Chris Iliades, MD

A complete workout plan should include strength training. Find out how strength training can really benefit you physically and emotionally.

If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn’t you want to get started? Well, studies show that strength training can do all of that and more. Strength training is not just about bodybuilders lifting weights in a gym. It can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

Strength Training: The Benefits

Yes, strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

1. Strength training protects bone health and muscle mass.

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. “One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts,” advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.”

2. Strength training makes you stronger and fitter.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.

There are two types of resistance training:

Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.

Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape. Remember that with strength training your muscles need time to recover, so it should only be done on alternate days. Always take some time to warm up and cool down after strength training.

3. Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

4. Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

5. Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

6. Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jumpstart a weight loss plan.

Strength Training: Getting Started

“Please don’t limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training,” says Tuttle. “Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.”

If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.

Who doesn’t want to look better, feel better, and live a longer, healthier life? So what are you waiting for? Get started now with a complete workout program that includes strength training.

The CrossFit 864 crew is a great example of how strength training benefits almost everything that you do…not to mention the fact that you guys really love getting stronger! It’s a huge part of building on that mental toughness and pushing past your limits!

Ready for another great day of CrossFitting together. See you Thursday.

BE STRONG!
Jay and Janice

Wednesday June 1, 2011

CF 864 – 5:15a.m./7:30a.m./9:00a.m.

“For the Lord himself will come down from heaven, with a loud command, with the voice of the archangel and with the trumpet call of God, and the dead in Christ will rise first. After that, we who are still alive and are left will be caught up together with them in the clouds to meet the Lord in the air. And so we will be with the Lord forever.”
-1 Thessalonians 4:16-17

That is why He warned people to “count the cost” before becoming Christians. “Make no mistake,” He says, “if you let me, I will make you perfect. The moment you put yourself in my hands, that is what you are in for. Nothing less, or other than that.
-C.S. Lewis

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Warm-up

EMOM – 15 minutes

3 Burpees
6 Kettlebell swings (24kg./16kg.)
3 Burpees

Train Hard – Train Smart

HYDRATE! You have to drink plenty of water throughout the day to stay hydrated.

“My doctor recently told me that jogging could add years to my life. I think he was right. I feel ten years older already.”

-Milton Berle, Comedian

Are you reaching your goals? How’s your diet (nutritional habits) looking? Junk in = Junk!

Lot of hard work getting done this week…you guys are awesome!

BE STRONG!
Jay and Janice

Tuesday May 31, 2011

CrossFit 864 – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
“No Whining Zone”

“In God, whose word I praise— in God I trust and am not afraid. What can mere mortals do to me?”
-Psalm 56:4

“Mine honor is my life; both grow in one; Take honor from me, and my life is done.”
-William Shakespeare

HYDRATE – drink plenty of water during the day!

Warm-up as a group – please be on time.

Reminder – June dues (by Thursday, 6-2-2011) Thank you!

Back Squat 3-3-3-3-3
– If you did Murph on Monday and your legs are smoked you can catch up the squats on Thursday. Just double up on you strength work – we will be doing Floor Press for 3’s on Thursday.

Max rep sit-ups in 2 minutes.

25-15-10 rep for time:
Push press (95/65)
T2B (toes to bar)
Ball slams (40-50/25-30)

1 x 200 meter OH Plate carry (45/25)

Time ends when you complete the 200 meters. You only do this one time after the 10 round.

Train Hard – Train Smart
It is better to deserve honors and not have them than to have them and not deserve them.
-Mark Twain

Proud of our crew that showed up on Memorial Day ready to do hard work! What a great way to honor a hero and show patriotism and a lot of dedication.

Hero – [heer-oh]
1. a man of distinguished courage or ability, admired for his brave deeds and noble qualities.
2. a person who, in the opinion of others, has heroic qualities or has performed a heroic act and is regarded as a model.
3. a man who is idealized for possessing superior qualities in any field.

BE STRONG!
Jay and Janice

Monday May 30, 2011

CrossFit 864 – WOD 0900 Only

Happy Memorial Day!

Be on your guard: stand firm in the faith: be men of courage: be strong.
-1 Corinthians 16:13

“It doesn’t take a hero to order men into battle. It takes a hero to be one of those men who goes into battle.”
-General Norman Schwarzkopf / also known as “Stormin’ Norman” and “The Bear”, is a retired United States Army General who, while he served as Commander of U.S. Central Command, was commander of the Coalition Forces in the Persian Gulf War of 1991.

“Murph”

For time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

Give Honor and respect to all those to whom it is due.
-Romans 13:7

In memory of Navy SEAL Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

For he who is least among you all will be great.
-Luke 9:48

Train Hard – Train Smart

HYDRATE! Drink plenty of water before you get to the gym.

Looking forward to an awesome group of CrossFitters hitting it extra hard as always and showing honor and patriotism!

Have you checked out the Murph video on CrossFit 864 Facebook?
http://www.facebook.com/pages/CrossFit864/120616656262

BE STRONG!
Jay and Janice