Tuesday May 17, 2011

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

Trust in the LORD with all your heart and lean not on your own understanding;
in all your ways acknowledge him, and he will direct your paths.
-Proverbs 3, 5-6

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
-Reinhold Niebuhr

People tend to want to follow the beaten path. The difficulty is that the beaten path doesn’t seem to be leading anywhere.
-Charles M. Mathias

WOD (a) starts as a group – please be on time.

Jump rope – accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side

2 x Max Handstand holds

WOD (b)

“SQT”
Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

W-Rx’d load = 65 pounds.

Ground to overhead anyway, snatch, clean and jerk, etc. your choice.

Abdominal strength – 200 sit-ups for time (as a group)

Go hard and fast!

Post your time on CrossFit 864 Facebook.

Hope that your week is off to a great start! Thanks for all you do!

“The only easy day was yesterday”

BE STRONG!
Jay and Janice

Monday May 16, 2011

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

God lifted me out of the slimy pit, out of the mud and mire; He set my feet on a rock and gave me a firm place to stand. He put a new song in my mouth, a hymn of praise to our God. Many will see and fear and put their trust in the Lord.
-Psalm 40:2-3

Confidence comes from hours and days and weeks and years of constant work and dedication.
-Roger Staubach

DEFINITION OF A VETERAN

A veteran – whether active duty, retired, national guard or reserve – is someone who, at one point in his life, wrote a blank check made payable to “The United States of America”, for an amount of “up to and including my life”.

That is Honor; and there are way too many people in this country, who no longer understand it.

5-16-2011 WOD (a) starts as a group – please be on time.

WOD (a)

Jump rope – accumulate a total of 2 minutes jumping
15 Air squats
15 Overhead (PVC) squats
Hold squat stretch for a minimum of 1 minute
Samson Stretch (2 x 20 seconds) each side

2 x Max Handstand holds

Get squat bar loaded and do a couple of warm up sets.

WOD (b)

4 Rounds for time:

20 Rep back squat (155/95)
400 Meter run

Hydrate – Stretch – Refuel- Get ready to go again!

Paleo on a Shoestring Budget Tip:

Which Foods Should Be From Organic Sources?

While it would be fantastic if we could all eat everything organic all the time, chances are that the cost of this simply gets too high for many of us. Does that mean you should throw it all out the door, and keep eating canned green beans? Not at all! Just determine which foods are most important to eat from an organic, versus a conventional, source.

After studying lots of research, I’ve determined the following foods to be the most important ones to me to buy from an organic source:

Meat and poultry (it is equally important to be sure they come from places where animals are raised humanely and fed a diet natural to them, and to oppose buying from factory farms!)

Soft fruits with thin or no skin, such as strawberries, grapes, tomatoes and apples.

Lettuce and other leafy greens.

On the other hand, some things you may opt to buy from conventional sources are:

Fruits with thick skins, such as banana and pineapple.

Vegetables that don’t retain as much pesticide residue, such as cabbage and broccoli.

Of course, do wash everything before you prepare it. Even though it may be organic, organic doesn’t mean “ready to eat” and it may have bacteria on it!

”EatClean – StayLean”

We had a great time this past Friday night! If you missed it you missed a gym packed with motivation and hard work! Very proud of all of you! You also missed a great time of fellowship and friendly competition with our fellow CrossFitters from HIT CrossFit. We had a lot of positive feedback and we will keep the action going throughout the summer. We a planning on doing “Murph” during the Memorial Day weekend – details to follow.

If you don’t push yourself, who will?

BE STRONG!
Jay and Janice

Sunday May 15, 2011
CF 864 – Rest Day

“You made my whole being; you formed me in my mother’s body. I praise you because you made me in an amazing and wonderful way. What you have done is wonderful. I know this very well.”
Psalms 139:13-14

Be Strong!
Jay and Janice

Saturday May 14, 2011
CF 864 – 8:30a.m.

WOD – Team Workout

Be Strong!
Jay and Janice

Friday May 13, 2011

CF 864 – 5:45pm

Friday Night Lights!! Register at 5:45pm, warm up at 6:00pm, workout will start at 6:15pm.

It is a 2 man team so bring a partner or we will find you one. Look forward to seeing you all.

Be Strong!

Jay and Janice

Thursday May 12, 2011

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

“Be kind and loving to each other, and forgive each other just as God forgave you in Christ.”
-Ephesians 4:32

“Weakness of attitude becomes weakness of character.”
-Albert Einstein

WOD(a) – will start as a group – on time.

WOD (a) Spend 15 minutes
400 meter run
Samson Stretch 2 x 20 seconds each side
20 squats (hold the last squat at the bottom for a good stretch)
10 push-ups
Hang from pull-up bar (accumulate at least one minute)
Grab a pc of PVC and work through ROM (range of motion) drills

WOD (b)
Overhead Press (strict) 1-1-1-1-1 (go for your 1 RM)
Go for 100% max effort on last set.
Remember strict = Knees locked, no hips (No dip and drive)

WOD (c)
21-15-9 reps for time:

SDHP (95/65) – Beast (125/85)
Push-ups – Beast (M = clapping / W = unassisted, not on knees)
Box Jumps (24/20) – Beast (28/24) men add a bumper to 24″ box

Post WOD – Hydrate – Stretch – Refuel (Feed the machine!)

Train Hard – Train Smart

Please let us know if you are planning on doing the Friday Night WOD. There is a sign up list on CrossFit 864 Facebook. Don’t forget to post your 1 RM and 21-15-9 time.

BE STRONG!
Jay and Janice

Wednesday May 11, 2011

CrossFit 864 – 5:15a.m./9:00a.m.

“If your fellow believer sins against you, go and tell him in private what he did wrong. If he listens to you, you have helped that person to be your brother or sister again.”
– Matthew 18:15

Don’t give up. Don’t ever give up.
-Jim Valvano

WOD (A) – Starts as a group.

1 Round of:

50 jump rope (work on your DU’s)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 push-ups
10 squats
50 jump rope (work on your DU’s)

2 minute squat stretch (try to hold for 2 straight minutes)

Spend 5 minute doing Mobility drills – PVC, bands, etc.

WOD (B)

“Tabata”

Alternate the following exercises: 8 x 20 seconds each.

Box Jump (24/20)
Bear Crawl

Rest 1 minute

Walking lunge (Kbell through legs – AHAP)
Ball slams (40-50/25-30)

Train Hard – Train Smart

Check out CrossFit 864 on Facebook

Are you planning on joining us for “Friday Night Lights” WOD? We would like to get a headcount ASAP. Please reply on Facebook – there is a list already started.

Question of the day – What is you favorite and least favorite exercise that we do at CrossFit 864? Post comments on CrossFit 864 Facebook.

Have a great day!

BE STRONG!
Jay and Janice

Tuesday May 10, 2011

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

“Be Ruled by the Spirit – So now, those who are in Christ Jesus are not judged guilty. Through Christ Jesus the law of the Spirit that brings life made you free from the law that brings sin and death.”
-Romans 8:1-2

Each day of our lives we make deposits in the memory banks of our children.
-Charles R. Swindoll, The Strong Family

WOD (A)
1 Round of:
200 meter run (warm-up pace)
10 pull-ups
10 (ea. side) one arm press w/ dbell or kbell
10 thrusters (light weight) dbell or kbell
10 squats
100 jump rope (work on your DU’s)

2 minute squat stretch

Spend 5 minute doing Mobility drills – PVC and working in your own stretches.

WOD (B)
Five rounds for time of:

95 pound Thruster, 15 reps
15 Bar-facing burpees
Bar-facing burpees

Movement standard for Bar-facing burpees

Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.

Train Hard – Train Smart

Friday Night Lights – 6:00p.m.
There will only be one WOD this Friday. If you normally come to a morning workout we want you to join us
on Friday. Come out and enjoy some time with other CrossFitters that you normally don’t see.

“The way a team plays as a whole determines its success. You may have the greatest bunch of individual stars in the world, but if they don’t play together, the club won’t be worth a dime.”
-Babe Ruth

Awesome job on the deadlifts on Monday! Very excited to see so many of you pushing to see what you are made of! In a typical fitness center environment most people have no idea what they are capable of because they never push it to the limit. I love the saying that I have seen a lot of lately “Strong is the new Skinny”…..you guys are strong and getting stronger! Proud of you.

Post your WOD time on CrossFit 864 Facebook. Be a team player – Post your workout today even if you don’t normally post.

Sausage and Egg Bites (sounds good!)
http://www.marksdailyapple.com/sausage-egg-breakfast-bites/

Thanks for all that you do!

BE STRONG!
Jay and Janice

Monday May 9, 2011

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

“Be wise in the way you act with people who are not believers, making the most of every opportunity. When you talk, you should always be kind and pleasant so you will be able to answer everyone in the way you should.”
-Colossians 4:5-6

In matters of style, swim with the current, In matters of principle, stand like a rock.
-Thomas Jefferson

WOD starts as a group – please arrive on time for the warm-up/workout.

The clock will start at 9:00, 4:15, 5:15, 6:15 to begin the following.

WOD – (A)
2 Rounds of the following at a moderate/warm-up pace:
20 DU’s or 60 Singles
10 Squats (hold the last squat in the bottom position for 30 seconds)
20 Mountain climbers (straight count)
10 CF Style push-ups.

Spend 5 minutes doing PVC drills and Mobility work before deadlifts.

WOD – (B)
Deadlift 1-1-1-1-1

Today you will got for your 1 RM on DL. What is your best max effort single on the deadlift? Are you keeping up with your numbers?

WOD – (C)
15-10-5 Reps, for time:
Deadlift (load = 60% of 1 RM)
Sprint 100 Meters (to 50 mark and back)
Pull-ups (M = C2B / W = Chin over bar)

Train Hard – Train Smart

Post your heaviest load on deadlift and time on 15-10-5 to CrossFit 864 Facebook. Thanks to those of you that continue to post each day and help keep the FB page alive. Many of you enjoy knowing what the other groups are doing throughout the day and this is a great way to do it.

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

Special deal today on long sleeve t-shirts. Check with Gunny to see what sizes are left.

BE STRONG!
Jay and Janice

Saturday May 7, 2011
CF 864 – 8:30a.m.

TEAM WOD

Be Strong!
Jay and Janice