Monday April 25, 2011

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

“For you know that God paid a ransom to save you from the empty life you inherited from your ancestors. And the ransom he paid was not mere gold or silver. It was the precious blood of Christ, the sinless, spotless Lamb of God.”
– 1 Peter 1:18-19

Attitude is a little thing that makes a big difference.
-Winston Churchill

Deadlift 5-5-5-5-5

Go for a 5 RM on your deadlift

EMOM – 15 Minutes
4 Burpees
8 Squats

Train Hard – Train Smart

Post your deadlift weight (heaviest load) on CrossFit 864 Facebook.

Special – this week only (or as long as they last) need to clear out some t-shirts. Buy one or two today to show your CF864 pride and to support your box. Thanks!

T-shirts
Long sleeve – sale price 12.00
Short sleeve – new design / Spartan Warrior on back – 20.00

Buy any shirt this week and get a free CrossFit 864 nylon drawstring backpack to carry your keys, phone and protein shake to and from the gym.

Ready for another awesome week of CrossFitting together? We are!

BE STRONG!
Jay and Janice

Sunday April 24, 2011

CrossFit 864 – Rest Day

“Easter Sunday”

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.”
-Matthew 28:1-10

“I have loved you even as the Father has loved me. Remain in my love. When you obey my commandments, you remain in my love, just as I obey my Father’s commandments and remain in his love. I have told you these things so that you will be filled with my joy. Yes, your joy will overflow! This is my commandment: Love each other in the same way I have loved you. There is no greater love than to lay down one’s life for one’s friends. You are my friends if you do what I command. I no longer call you slaves, because a master doesn’t confide in his slaves. Now you are my friends, since I have told you everything the Father told me. You didn’t choose me. I chose you. I appointed you to go and produce lasting fruit, so that the Father will give you whatever you ask for, using my name. This is my command: Love each other.
-John 15:9-17

And he departed from our sight that we might return to our heart, and there find Him. For He departed, and behold, He is here.
-St Augustine

Hope that all of you have a great day and get to spend time with family and friends celebrating Easter – the day that gives us hope and gives our life real meaning.

BE STRONG!
Jay and Janice

Friday April 22, 2011

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

Good Friday

‘Father, if you are willing, take this cup from me; yet not my will, but yours be done’
-Luke 22:41-42

“Which of the two do you want me to release to you?” asked the governor.

“Barabbas,” they answered.

“What shall I do, then, with Jesus who is called the Messiah?” Pilate asked.

They all answered, “Crucify him!”

“Why? What crime has he committed?” asked Pilate.

But they shouted all the louder, “Crucify him!”

When Pilate saw that he was getting nowhere, but that instead an uproar was starting, he took water and washed his hands in front of the crowd. “I am innocent of this man’s blood,” he said. “It is your responsibility!”

All the people answered, “His blood is on us and on our children!”

Then the governor’s soldiers took Jesus into the Praetorium and gathered the whole company of soldiers around him. They stripped him and put a scarlet robe on him, and then twisted together a crown of thorns and set it on his head. They put a staff in his right hand. Then they knelt in front of him and mocked him. “Hail, king of the Jews!” they said. They spit on him, and took the staff and struck him on the head again and again. After they had mocked him, they took off the robe and put his own clothes on him. Then they led him away to crucify him.

Above his head they placed the written charge against him: THIS IS JESUS, THE KING OF THE JEWS.

Those who passed by hurled insults at him, shaking their heads and saying, “You who are going to destroy the temple and build it in three days, save yourself! Come down from the cross, if you are the Son of God!” In the same way the chief priests, the teachers of the law and the elders mocked him. “He saved others,” they said, “but he can’t save himself! He’s the king of Israel! Let him come down now from the cross, and we will believe in him. He trusts in God. Let God rescue him now if he wants him, for he said, ‘I am the Son of God.’”

From noon until three in the afternoon darkness came over all the land. About three in the afternoon Jesus cried out in a loud voice, “Eli, Eli, lema sabachthani?” (which means “My God, my God, why have you forsaken me?”)

When some of those standing there heard this, they said, “He’s calling Elijah.”

Immediately one of them ran and got a sponge. He filled it with wine vinegar, put it on a staff, and offered it to Jesus to drink. The rest said, “Now leave him alone. Let’s see if Elijah comes to save him.”

And when Jesus had cried out again in a loud voice, he gave up his spirit.

At that moment the curtain of the temple was torn in two from top to bottom. The earth shook, the rocks split and the tombs broke open. The bodies of many holy people who had died were raised to life. They came out of the tombs after Jesus’ resurrection and went into the holy city and appeared to many people.

When the centurion and those with him who were guarding Jesus saw the earthquake and all that had happened, they were terrified, and exclaimed, “Surely he was the Son of God!”
-From Matthew 27

No man ever loved like Jesus. He taught the blind to see and the dumb to speak. He died on the cross to save us. He bore our sins. And now God says, ”Because He did, I can forgive you.”
-Billy Graham

If you are doing this WOD please read all of the movement standards below.

“Angie”

100 Pull-ups

100 Push-ups
100 Sit-ups
100 Squats

For Time – Complete all reps of each exercise before moving to the next.

Push-ups are CF Games style – hand release on each rep

Remember – all movement standards apply. Don’t use poor form. If ROM (range of motion) is your limiting factor then work hard by adding in mobility work. Work hard to do the exercise using proper form and full range of motion.

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.

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.

Sit-ups – shoulder blades touch ground at bottom of rep; come to a full sitting position at the top. Come all of the way up – not halfway.

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx’d. Grab a med ball and squat to it if you are not sure.

Train Hard – Train Smart

http://www.abmat.co.uk/situp.htm

Have a great day!

BE STRONG!
Jay and Janice

Thursday April 21, 2011

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

“Where, O death, is your victory? Where, O death, is your sting?” The sting of death is sin, and the power of sin is the law. But thanks be to God! He gives us the victory through our Lord Jesus Christ.”
-1 Corinthians 15:55-57

The only tactics I admire are do-or-die
-Herb Elliott

Herbert (“Herb”) James Elliott, (born 25 February 1938) is a former Australian athlete, one of the world’s greatest middle distance runners and the chairman of one of the world’s largest iron ore miners, and the Global Corporate Challenge health initiative. He never lost a race over 1500 metres or the mile and during his career he broke the four-minute mile on 17 occasions.

“When you are in the final days of your life, what will you want?

Will you hug that college degree in the walnut frame? Will you ask to be carried to the garage so you can sit in your car? Will you find comfort in rereading your financial statement? Of course not. What will matter then will be people. If relationships will matter most then, shouldn’t they matter most now?”
-Max Lucado

CrossFit Games Open Workout 11.5 (Week 5)

Watch the video attached below

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (M = 145lbs / W = 100lbs)
10 Toes to bar
15 Wall balls (M = 20lbs to 10′ target / W = 14lbs to 9′ target)

CF Games Description:

Power clean

This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

http://games.crossfit.com/compete/workouts/clean-t2b-wallball

BE STRONG!
Jay and Janice

Wednesday April 20, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“But Christ has indeed been raised from the dead, the first fruits of those who have fallen asleep. For since death came through a man, the resurrection of the dead comes also through a man. For as in Adam all die, so in Christ all will be made alive.”
– 1 Corinthians 15:20-22

Christ is the Son of God. He died to atone for men’s sin, and after three days rose again. This is the most important fact in the universe. I die believing in Christ. – Note found under his pillow, in prison, at his death.
-Watchman Nee

Watchman Nee became a Christian in mainland China in 1920 at the age of seventeen and began writing in the same year. Throughout the nearly thirty years of his ministry, Watchman Nee was clearly manifested as a unique gift from the Lord to His Body for His move in this age. In 1952 he was imprisoned for his faith; he remained in prison until his death in 1972.

WOD

Ten rounds for time:

5 Thrusters (barbell) (95/65)

10 Ball Slams (40-50/25-30)

Train Hard – Train Smart

Full Range of Motion!

Watch the two videos posted below on today’s exercises.

Thrusters
http://youtu.be/4OhqIGYqELk

Ball Slams
http://youtu.be/pc7cOUOGj6w

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life.

-John 3:16
Hope that all of you are having a great week!

BE STRONG!
Jay and Janice

Tuesday April 19, 2011

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

“If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved.”
– Romans 10:9-10

If you run 100 miles a week, you can eat anything you want – Why? Because:

(a) you’ll burn all the calories you consume,

(b) you deserve it, and

(c) you’ll be injured soon and back on a restricted diet anyway.

-Donald (“Don”) Franklin Kardong – noted runner and author from the United States. He represented his country in the men’s marathon at the 1976 Summer Olympics in Montreal, Canada.

Group Warm-up – allow at least 15 minutes to get prepared.

“Helen”

Three rounds for time:

Run 400 meters

1.5 pood Kettlebell Swing x 21

Pull-ups x 12

Post WOD: Hydrate – Stretch – Refuel

Abdominal strength – 100 sit-ups for time.

What’s your best Helen time? Go for a PR today!

Post your time on CrossFit 864 Facebook.

“Does your workout make you nervous?…It should”
-CrossFit

BE STRONG!
Jay and Janice

Monday April 18, 2011

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

“Christ Crucified Is God’s Power and Wisdom – For the message of the cross is foolishness to those who are perishing, but to us who are being saved it is the power of God.”
-1 Corinthians 1:18

“Gold medals aren’t really made of gold. They’re made of sweat, determination, and a hard-to-find alloy called guts.”
-Dan Gable

WOD

2 Rounds for time:

100 Squats
20 Push Press (135/75)
Run 800 Meters

Movement standards:

Squat – you must reach proper depth. The crease of the hip must clearly dip below the top of the knees on each rep. The hips and knees must be fully extended at the top. Partial squats are no good. Why do you stop you squat before reaching proper depth? Tight hips, hamstrings, etc? Work on your flexibility and work hard today on getting deep. For you knees sake stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps as Rx’d. Grab a med ball and squat to it if you are not sure.

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. Do not push the bar forward!

Try your best to get your form dialed in on the exercises before the WOD starts. You should be working these movements into your warm-up.

Take a few minutes to check out some of the videos posted on CrossFit 864 Facebook before you come to the gym.

Train Hard – Train Smart

“No one ever drowned in sweat.”

Hope that all of you had a great weekend and we look forward to seeing you today as we kick off another great week of hard work together. Remember if it were easy everyone would be doing it.

BE STRONG!
Jay and Janice

Saturday April 16, 2011

CrossFit 864 WOD – 0830

“This is also why you pay taxes, for the authorities are God’s servants, who give their full time to governing. Give to everyone what you owe them: If you owe taxes, pay taxes; if revenue, then revenue; if respect, then respect; if honor, then honor.”
– Romans 13:6-7
Don’t bother just to be better than your contemporaries or predecessors.

Try to be better than yourself.
-William Faulkner

Question of the day: Are you taking Fish Oil? Have you researched the many benefits of Omega 3? Post on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Friday April 15, 2011

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

“The Resurrection of Christ – Now, brothers and sisters, I want to remind you of the gospel I preached to you, which you received and on which you have taken your stand. For what I received I passed on to you as of first importance: that Christ died for our sins according to the Scriptures, that he was buried, that he was raised on the third day according to the Scriptures,”
– 1 Corinthians 15:1, 3-4

Cowards die many times before their deaths, the valiant never taste death but once.
-Julius Ceaser

WOD

3 Rounds for time:

20 Bar facing burpees
10 OH Squat
5 Ring pull-ups
5 Ring dips

Train Hard – Train Smart

If you have been (I hope that you have been) following the CF Games Open WODs then you should recognize that I took a twist on the 11.4 workout. The goal will be to complete the 3 rounds in 10 minutes. Go on the CrossFit 864 Facebook page and check out the video of the CF Games Open 11.4. If you can do muscle ups do 3 per round instead of the ring dips and pull-ups.

http://youtu.be/PCWLs1jTOVE

Looking forward to a great Friday and ended the week in a strong CF 864 way! There has been a lot of
great work going on this week….PR’s! Yea, we love them! Question of the day – did you PR this week? Post on CF864 Facebook. Do you have a weakness that you are working hard to overcome?

BE STRONG!
Jay and Janice

Thursday April 14, 2011

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

“for all have sinned and fall short of the glory of God, and all are justified freely by his grace through the redemption that came by Christ Jesus.”
– Romans 3:23-24

The greatest pleasure in life, is doing the things people say we cannot do.
-Walter Bagehot

Today’s WOD

Everyone – please post your initials on the board before the warm up and list your time for the workout before you leave. By the end of the day the competitive CrossFitter are interested in how they compare to the others throughout the day. Show a little team spirit!

Warm-up as a group (posted on whiteboard) spend at least 15 minutes getting prepared for the work that you are about to do. Again, please don’t come in and swing your arms in a circle 2 or 3 times and then stand around with the “I’m ready” look….we do not want you to get injured and believe me you don’t want to get injured! This is why we put so much emphasis on the warm up. A warm up is not a good warm up if you don’t get your heart rate up so take your pick and either run or spend some time jumping rope then go through some range of motion work, etc.

Floor Press 1-1-1-1-1

then

Tabata Deadlift

then

5 x 50 Meter Sprints

Go for broke on the floor press today! Work up through several sets and the last one needs to be a one rep max, a weight that you can complete without a spotter touching the bar. Make sure that you pay close attention if you are doing the spotting on the floor press. When you are pressing your legs need to be fully extended as you press to a full lockout on each rep. What was your heaviest weight on the 3 rep floor press last week? You need to exceed that amount as much as possible. Log your 1 RM for future workouts where we will use a percentage on that amount.

The weight on the Tabata Deadlift should be as heavy as possible. Your score for Tabata is the lowest number of reps completed in one 20 minute cycle. Post that number along with load used on the whiteboard.
For example, if you do 8 reps for the first 7 rounds but then on the 8th round you can only do 5 reps, 5 is your score. Push the limit but the goal is to have the highest score. Must be full legit reps! No rounding up to the next closest number.

Challenge for the deadlift: Guys complete as many reps as possible with 315 pounds and girls 185 pounds.

Sprints = all out for 50 meters for time. These will start as a group. Sprint to 50 meter mark and use the walk back to the starting line for recovery. Go hard! Post your fastest time out of the 5.

Check out some of the videos on CrossFit 864 Facebook that cover everything from grip to spotting techniques for a safe and effective lift. Post your WOD stats while you are there.

Have a great day today.

Train Hard – Train Smart

BE STRONG!
Jay and Janice