Wednesday April 13, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Then he said to them all: “Whoever wants to be my disciple must deny themselves and take up their cross daily and follow me. For whoever wants to save their life will lose it, but whoever loses their life for me will save it.”
– Luke 9:23-24

“A man can fail many times, but he isn’t a failure until he begins to blame somebody else.”
-John Burroughs

Why The World Is Turning to Grain Free Recipes?

Grains are perhaps the biggest thorn in the side of the modern day diet, and with 1 in 133 Americans suffering from celiac disease it is no wonder an increasing number of people are turning away from all things grain. Celiac disease affects more people in the US than Multiple Sclerosis, Crohn’s Disease, Cystic Fibrosis, and Parkinson’s combined. With 2.5 babies born every minute equipped with the genetic makeup to develop the condition, the need for easy healthy kids recipes free from grains is a rapidly expanding market.

Although the food industry would have you think differently, it is no mystery why so many men, women, and children suffer from CD. The human digestive system wasn’t designed to process grains and their consumption is a Neolithic trend, something our Paleolithic ancestors took no part in. Grains were actually considered a starvation food by our ancestors, a food that was difficult to prepare, difficult to digest, and only to be eaten as a last resort during a famine. Then along came the agricultural revolution and here we are, eating grains like they are going out of fashion. It is difficult to think of a mealtime where most people don’t consume grains, yet if you are unlucky enough to be diagnosed with CD over the age of 20, your chance of developing an additional autoimmune disease spirals to a worrying 34%. So how can we avoid grains and maximize our health?

For those deeply affected by grains and gluten and those simply concerned about their health, the paleo diet has become the most suitable choice for avoiding the wrath of grains and naturally promoting overall well being. Paleo eating avoids grains and other allergy, disease promoting foods such as dairy products, HFCS and other processed foods high in sugar and salt content. Some people think that eating gluten-free foods is enough, but this still includes the consumption of spelt and other grains – resulting in inflammation, bloating, and potentially an autoimmune disease.

The paleo diet focuses on eating a diet that compliments the human body, finely tuning it with all the protein, carbohydrates, vitamins and minerals it requires to perform at optimum level. Where paleo is concerned, grain free recipes are in abundance, forming the basis of all paleo mealtimes. This might sound impossible to a serial grain eater, but check out the Paleo Cookbook series with over 300+ grainless recipes for evidence.

The fact is, there is no reason to eat grains. Fiber is easily obtained from fruits and vegetables, as is all the carbohydrate we need. Seeds and nuts also provide great protein, carb, and essential fat intake.

The food industry has got everyone going wholegrain crazy for vitamin B1 and B2, magnesium and iron and zinc and potassium, yet these essential vitamins and minerals are readily available in any well-prepared salad, without needing to spike your insulin to dangerous levels and make yourself feel lethargic and bloated all the time. Eating grains might seem like logical evolution, but in terms of the human body this is devolution and something the human body is yet to adapt to.

For more information on a celiac disease-friendly diet meal plan with hundreds of grain and gluten free recipes, checkout the paleo cookbook series.

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

http://games.crossfit.com/

WOD

“Dirty Thirty”

Run 400 meters
30 box jumps (24/20)
30 push-ups
30 kb swings (24kg/16kg)
30 Sit-ups
30 good mornings – with weight
30 squats
30 walking lunges
30 burpees
Run 400 meters

“Dirty Thirty” or our own CF 864 version of it with a little running added in for fun! Hope you all enjoy a WOD similar to the Filthy Fifty. Have a Good time today! Go Hard and Go Fast!
If you can’t run, walk. If you can’t walk, crawl. No matter what, don’t stop – keep moving!

Who’s gonna get dirty today? 3, 2, 1 Go!

Check out CrossFit 864 on Facebook

BE STRONG!
Jay and Janice

Tuesday April 12, 2011

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

“He himself bore our sins” in his body on the cross, so that we might die to sins and live for righteousness; “by his wounds you have been healed.”
– 1 Peter 2:24

A half truth is a whole lie.
-Proverb

Yes, that includes 1 rep, 1 round, 1 minute, 1 second, 1 foot or 1 mile!

WOD

Start as a group:
3 x Max time in Handstand Hold
20 Hollow Rocks between each Handstand Hold

5 Rounds for time:

1 Strict Press
3 L-Pull ups (Palms facing out)

3 Push Press
5 C2B (chest to bar) Pull ups

5 Ground to Overhead (anyway)
7 Pull-ups (any style, any grip)

Load = Rx’d 135/75

Full Range of Motion! Every rep! Otherwise list your time under scaled.

On the press – Don’t press the bar forward. Drive the bar straight up and lock it out at full extension.

“Somebody may beat me, but they are going to have to bleed to do it.”
-Prefontaine

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Monday April 11, 2011

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

“You see, at just the right time, when we were still powerless, Christ died for the ungodly. Very rarely will anyone die for a righteous person, though for a good person someone might possibly dare to die. But God demonstrates his own love for us in this: While we were still sinners, Christ died for us.”
– Romans 5:6-8

One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.
-Tony Robbins

WOD

Starting as a group – Rx’d = 50 DU’s or Scaled = 50 Tuck jumps or 150 Singles

Squat 1-1-1-1-1

then (starting as a group after everyone has completed squats)

AMRAP – 10 minutes of:

10 step weighted walking lunge (with kettlebell)
15 mountain climbers (straight count)
20 Abmat Sit-ups

Hydrate – Stretch – Refuel (EAT)

Work up to your 1 RM Back squat and log your weight in your training journal for future workouts where we will use a percentage or your 1 RM as your Rx’d weight. Make sure that you have a spotter when you are squatting and if you are the spotter make sure that you are paying real close attention to the person that you are spotting. If you do not feel comfortable spotting when the weight gets heavy please let us know.

Hope that everyone had a great weekend (didn’t eat too much junk) and is ready for a great week of getting stronger, faster and leaner! Post your squat and amrap on CrossFit 864 Facebook. Thanks for those of you that do this on a daily basis! Do you post them all of just when you think you are at the top of the game?

Check out some of the squat videos on CrossFit 864 Facebook.

Remember, CrossFit WODs are NOT like the exercise class that you show up for at your local fitness center where you run in right at the time the class starts, spend 20 or 30 minutes crammed in a room with a group of people that you don’t know doing your own thing and when it’s over you hit the door. CrossFit is just the opposite – I see you guys show up early to get prepared (mentally and physically) and to motivate the group before you (and to get your strategy together as you watch the group….Hooyah!) And many stay after to kick in some MOJO for the next group. Most of you know the strengths and weaknesses of the guys and girls in the box and are always helping each other push to that next level. This is what CrossFit is about and this is why the CrossFit 864 community is such an awesome group of people…because you guys care about each other! Proud to be part of such a dedicated group of athletes (yes, athletes!) If it were easy everyone would be doing it.

All good is hard. All evil is easy. Dying, losing, cheating, and mediocrity is easy. Stay away from easy.

-Scott Alexander

If you lose count during a WOD whats the next number? Hint…it’s not 99! Keep it tight and keep it straight!

BE STRONG!
Jay and Janice

Saturday April 9, 2011

CrossFit 864 WOD – 0830

“For if, while we were God’s enemies, we were reconciled to him through the death of his Son, how much more, having been reconciled, shall we be saved through his life!”
– Romans 5:10

This world of ours… must avoid becoming a community of dreadful fear and hate, and be, instead, a proud confederation of mutual trust and respect.
-Dwight D. Eisenhower

Hope to see all of you for the Saturday morning workout! Always a great way to kick off the weekend.

Check out CrossFit 864 on Facebook.

Thanks for all that you do!

BE STRONG!
Jay and Janice

Friday April 8, 2011

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

“I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.”
– Galatians 2:20

“It does not matter how slowly you go so long as you do not stop. ”
-Confucius

Today’s WOD

Three rounds for time of:

Run 400 meters
15 Pull-ups (Strict, dead hang)
50 Squats
15 T2B – Toes to bar

Challenge WOD for the “Beast in the Box” – wear your 20 pound vest
Train Hard – Train Smart

BE STRONG!
Jay and Janice

Thursday April 7, 2011

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

“This is how we know what love is: Jesus Christ laid down his life for us. And we ought to lay down our lives for our brothers and sisters.”
– 1 John 3:16

He who would accomplish little must sacrifice little; he who would achieve much must sacrifice much; he who would attain highly must sacrifice greatly.
-James Allen

WOD

Floor Press 3-3-3-3-3 (work up to your 3 rep max)

then

21-15-9 reps of:

Kettlebell swing (32kg./16kg.)
Ball slams (40-50/25-30)
100 meter sprint between each round

Train Hard – Train Smart

Show up today ready to do hard work!

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday April 6, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“For Christ’s love compels us, because we are convinced that one died for all, and therefore all died. And he died for all, that those who live should no longer live for themselves but for him who died for them and was raised again.”
– 2 Corinthians 5:14-15

I am only one, but I am one. I cannot do everything, but I can do something. And I will not let what I cannot do interfere with what I can do.
-Edward Everett Hale

WOD# 3

CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:

165 pound Squat clean
165 pound Jerk

http://games.crossfit.com/

See video for a description of the movements.

Warm-up / Log your initials on the whiteboard before the workout starts.

WOD – The clock starts when the hollow rocks start.

50 Hollow Rocks

10-1 Lateral Hop Burpees
1-10 SDHP (Load 115/75)

10 Lateral Hop Burpees
1 SDHP

9 Lateral Hop Burpees
2 SDHP

8 Lateral Hop Burpees
3 SDHP

7 Lateral Hop Burpees
4 SDHP

6 Lateral Hop Burpees
5 SDHP

5 Lateral Hop Burpees
6 SDHP

4 Lateral Hop Burpees
7 SDHP

3 Lateral Hop Burpees
8 SDHP

2 Lateral Hop Burpees
9 SDHP

10 Lateral Hop Burpees
1 SDHP

Done!

Train Hard – Train Smart

Post your time on CrossFit 864 Facebook – Be part of the CF864 community! Post them all – Good, Bad and Ugly.

BE STRONG!
Jay and Janice

Tuesday April 5, 2011

CrossFit 864 WOD

Today’s schedule 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“In him we have redemption through his blood, the forgiveness of sins, in accordance with the riches of God’s grace”
– Ephesians 1:7

“My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me.
-2 Corinthians 12:9

“When you hold resentment toward another, you are bound to that person or condition by an emotional link that is stronger than steel. Forgiveness is the only way to dissolve that link and get free.”
-Catherine Ponder

“Grace”

30 reps for time:
Clean and Jerk 135 lbs

“Grace” is thirty clean and jerks,“for time” (AFAP or as fast as possible). The Rx’d weight is 135 lb. The standard weight for women is on “Grace” is 95 lb.

Go hard and go fast on this one!

Post your time/load on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday April 4, 2011

CrossFit 864 WOD

Today’s schedule: 9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Then I saw the beast and the kings of the earth and their armies gathered together to wage war against the rider on the horse and his army. But the beast was captured, and with it the false prophet who had performed the signs on its behalf. With these signs he had deluded those who had received the mark of the beast and worshiped its image. The two of them were thrown alive into the fiery lake of burning sulfur. The rest were killed with the sword coming out of the mouth of the rider on the horse, and all the birds gorged themselves on their flesh.
-Revelation 19:19-21

“There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to something, you accept no excuses, only results.”

Warm-up (starts as a group)

WOD

Back squat 3-3-3-3-3

Work up to a 3 rep max squat. Squat deep! Do not load a weight that you cant squat below parallel with – we are not looking for partial squats. Make sure that you have someone spotting you on your squats and make sure that you are paying close attention if you are the spotter….this is very important!

Then complete the following:
The clock will not start until everyone has finished the squats.

AMRAP – 15 minutes:

10 Dbell/Kbell Floor press (AHAP for 10 unbroken reps)
10 Weighted step ups (holding same weight as floor press-in rack position)
On steps – 5 each leg alternating on each step.
10 Weighted sit-ups (holding one of the dbell/kbells used for floor press/step-ups)

Use the same weight for all 3 exercises today.

Train Hard – Train Smart

Post load on squats and number of rounds on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Friday April 1, 2011
CrossFit 864 – 4:15p.m./5:15p.m./6:15p.m.

Reminder – Membership dues by April 2. Thank you.

“But he was pierced for our transgressions, he was crushed for our iniquities; the punishment that brought us peace was on him, and by his wounds we are healed. We all, like sheep, have gone astray, each of us has turned to our own way; and the LORD has laid on him the iniquity of us all.”
– Isaiah 53:5-6

Football is like life – it requires perseverance, self-denial, hard work, sacrifice, dedication and respect for authority.
-Vince Lombardi

“I would prefer even to fail with honor than to win by cheating”
-Sophocles

If an athlete will cheat on one rep or one whole round in order to look better then they will cheat on anything or anyone. Integrity is important!

Today’s WOD

Please read the movement standards below for todays workout.

3 minute AMRAP with a 1 minute rest for 5 rounds of:

3 Push press (135/75)
5 Strict, dead hang pull-ups
7 T2B (toes to bar)

Each 3 minute AMRAP begins with a 100 meter sprint.

Please make sure that you are 100% sure of the movement standards before the WOD starts. If you are not sure please ask.

Movement Standards:

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.

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.

T2B/Toes to bar – Athlete hanging from the bar with both palms facing forward, both toes must touch the bar at the same time. Full hip/arms full extension at the bottom of the movement. Must touch the bar every rep.

Do not be satisfied with poor form in order to get a faster time. You will benefit more from a slower time with full range of motion. Dont cheat yourself. Remember, your time (no matter how fast or what you log on the whiteboard) does not impress anyone if the form is sloppy.

Doing a workout as prescribed means that you’ve completed the requirements set forth as the recommended stimulus. Posting your name and time on the whiteboard under Rx is something that every athlete strives for. Slowly but surely, as an athlete’s level of fitness increases over time, their name will be posted more and more as “Rx’d” workout. Please keep in mind that you are not expected to Rx every single WOD. There will be workouts that require you to spend more time on a specific skill or to strengthen a weak area before you can complete it Rx.

Remember, doing a workout as prescribed doesn’t necessarily refer to load alone. For example, you may complete today’s WOD with 135 or 75 pounds but, if your press, pull-ups or T2B fall short of full range of motion – you won’t earn the “Rx” on the WOD. Rx’d, prescribed dosages refer to loads, range of motion standards, and completed number of reps.

Train Hard – Train Smart

Yard Sale – Saturday at CF864 at the gym from 7:30a.m. – 11:30a.m. Bring a table and all of the treasures that want to sell.

I may puke. I may bleed. I might even cry. But I will not quit. Ever!

BE STRONG!
Jay and Janice