Thursday March 31, 2011

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

“He was despised and rejected by mankind, a man of suffering, and familiar with pain. Like one from whom people hide their faces he was despised, and we held him in low esteem. Surely he took up our pain and bore our suffering, yet we considered him punished by God, stricken by him, and afflicted.”
– Isaiah 53:3-4

Son, always tell the truth. Then you’ll never have to remember what you said the last time.
-Sam Rayburn (1882 – 1961)

WOD

Watch the video on the CrossFit Games site before you do todays WOD.

Floor Press 5-5-5-5-5 (work up to your 5 RM)

then

Complete as many rounds and reps as possible in 15 minutes of:

155 pound (70 kg) Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

This is the CrossFit Games Open 11.2

http://games.crossfit.com/compete/workouts/deadlift-push-box-jump

Description / Movement Standards

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout.

Push-up
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.

Box jump
This is a two-foot jump onto the box. The hips and knees must open fully at or above the height of standing on the box. Both feet must be on the box together at some point in the rep. You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Train Hard – Train Smart

On the Floor Press partner up with someone like you did for Back Squats on Monday.
Post you weight on floor press and rounds for AMRAP on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Wednesday March 30, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“God made him who had no sin to be sin for us, so that in him we might become the righteousness of God.”
– 2 Corinthians 5:21

When in doubt, tell the truth.
-Mark Twain

Games WOD# 2

CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24″ box

http://www.games.crossfit.com/

WOD

Group Warm-up/Range of Motion

“Tabata”

#1 Kettlebell Swing (24 kg/16kg)

#2 Plank Hold

#3 Ball Slams (40-50/25-30)

#4 Hang/hold from pull-up bar (feet can’t touch box during 20 second cycle)

20/10: 20 seconds of work – 10 seconds of rest
8 – 20 second cycles of each exercise.
Complete all 8 of each exercise before moving to the next one.

It has been a great week so far in the box! Looking forward to another day of hard work getting done on Wednesday! Thanks for all that you do! Love to see all of you supporting and pushing your fellow CrossFitter in so many awesome ways! That’s what it’s all about and that’s why you guys reach new levels of fitness on a regular basis. Whats next? Do you have a goal in sight?

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Tuesday March 29, 2011

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

I saw heaven standing open and there before me was a white horse, whose rider is called Faithful and True. With justice he judges and wages war. His eyes are like blazing fire, and on his head are many crowns. He has a name written on him that no one knows but he himself. He is dressed in a robe dipped in blood, and his name is the Word of God. The armies of heaven were following him, riding on white horses and dressed in fine linen, white and clean. Coming out of his mouth is a sharp sword with which to strike down the nations. “He will rule them with an iron scepter.” He treads the winepress of the fury of the wrath of God Almighty. On his robe and on his thigh he has this name written:

KING OF KINGS AND LORD OF LORDS.

-Revelation 19:11-16

“No one will do it for you.”
-Billy Graham

WOD For time:

Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Train Hard – Train Smart
Post your time on CrossFit 864 Facebook

Great work on the back squats Monday! Strength training is a very important part of what we do so push yourself hard on the strength work. Good to see you guys working together and pushing each other. Be a strong CrossFitter! The choice is yours. Make sure that you log your lifts (weight) in your training journal/log. You will need these numbers for future training.

What motivates you?
What holds you back?

BE STRONG!
Jay and Janice

Monday March 28, 2011

CrossFit 864

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

“My salvation and my honor depend on God; he is my mighty rock, my refuge.”
– Psalm 62:7

Weakness of attitude becomes weakness of character.
-Albert Einstein

On this day March 28, 1979 – A major accident occurred at Pennsylvania’s Three Mile Island nuclear power plant. A nuclear power reactor overheated and suffered a partial meltdown.

Warm-up start as a group at scheduled workout times.

Back squats 5-5-5-5-5

Then complete AMRAP in 12 minutes of:

20 Walking lunges weighted with kettlebell (AHAP) 10L/10R
20 Push-ups (CF Games style – hand release)

Work up to a 5 RM (rep max) on your squats. These are not box squats on this workout. Squat deep!

Post load for back squats and rounds completed on CrossFit 864 Facebook. Make sure that you log your weight in your training journal/log – this will help you in future WODs where we use percentages.

BE STRONG!

Friday March 25, 2011

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

“For the wages of sin is death, but the gift of God is eternal life in Christ Jesus our Lord.”
– Romans 6:23

The last of the human freedoms is to choose one’s attitudes.
-Victor Frank

“Come to me with tales of a 900 pound back squat, and I know already of some very serious limitations to your fitness. Come to me with a 4:15 mile – I am suspicious of your total capacities. But, if you tell me you’ve got a 650 pound back squat, and with a twinkle in your eye, about a 4:50 mile – I know we’ve got a monster.”
– Greg Glassman, CrossFit

As a group do the warm-up posted on whiteboard/Range of motion work

After warm-up
Skill work: The clock will start – spend 5 minutes working on something that you stink at. A few suggestions are DU’s (double unders), overhead squat, ring dips, strict pull-ups, toes to bar, etc. You know your weakness…crush it and make it your strength!

Today’s WOD

21-15-9 Reps of:

SDHP (95/65)
Ball slams (25-30/40-50)

Go fast and Go hard!

Post your time on CrossFit 864 Facebook…check out some if the videos while you are there.

A few Chuck Norris fact to end the week:

-Sharks have a week dedicated to Chuck Norris

-When Chuck Norris was asked if he believed that the world was going to end in 2012 he resonded: “Depends how I’m feeling that day.”

-The best part of waking up, is not Folgers in your cup, but knowing that Chuck Norris didn’t kill you in your sleep.

-Chuck Norris sleeps with his pillow under his gun.

-Chuck Norris does not sleep. He waits.

-Chuck Norris doesent need a postage stamp.. He just tells the letter where to go and it gets there.

Have a great Friday ya’ll!

BE STRONG!
Jay and Janice

Thursday March 24, 2011
CrossFit 864 WOD
5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

“Blessed is the one who perseveres under trial because, having stood the test, that person will receive the crown of life that the Lord has promised to those who love him.”
– James 1:12

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

Today’s off the wall fact that probably means nothing to anyone is:

On this day March 24, 1989 – The Exxon Valdez spilled 240,000 barrels (11 million gallons) of oil in Alaska’s Prince William Sound after it ran aground.

Warm-up/Range of motion as a group. Be ready to go at the scheduled time.

Today’s WOD

“Corey”

200M sprint, 20 x Pull-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

800M sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

1 Mile Run, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups, 100 x Squats

800M Sprint, 20 x Pull-ups, 50 x Push-ups, 75 x Sit-ups

400M sprint, 20 x Pull-ups, 50 x Push-ups

200M Sprint

This WOD in memory of Corey Scott Rozell, submitted by his brothers at NMMI:

Born on October 16,1988, in Maine to Tammy Norton, and David A. Rozell. He was a cadet at New Mexico Military Institute as a sponsored prep for the Coast Guard Academy. Corey was 22 when he passed February 19, 2011. Corey was mostly defined by his tattoos. You couldn’t help but look at the fire and water elements on his arms, or the pin up girls running up his side, and most just gasped when they saw his whole back, the memorial he made for his brother, Jason, who died in 2002. Corey was loud, muscled, and proud. No matter what, he could put a smile on your face. He was three years enlisted in the Coast Guard and achieved the rank of Petty Officer Third Class. Corey gave the best name possible for the Coast Guard and all members of the armed forces. He ate, drank, and now sleeps with Semper Paratus on his mind and in his heart. Rest in Peace Corey.

This WOD borrowed from Coach Divine (SF)

If you are new to CrossFit or need to scale the workout this is an option (half of the reps)

100M sprint, 10 x Pull-ups

200M sprint, 10 x Pull-ups, 25 x Push-ups

400M sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

800M Run, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups, 50 x Squats

400M Sprint, 10 x Pull-ups, 25 x Push-ups, 50 x Sit-ups

200M sprint, 10 x Pull-ups, 25 x Push-ups

100M Sprint

Train Hard – Train Smart

Hope that all of you are having a good week so far!

Post your time on CrossFit 864 Facebook

Show up ready to do hard work today!

BE STRONG!
Jay and Janice

Wednesday March 23, 2011
CrossFit 864 WOD – 5:15p.m./9:00a.m.

“Finally, be strong in the Lord and in his mighty power. Put on the full armor of God, so that you can take your stand against the devil’s schemes.”
– Ephesians 6:10-11

It may be possible to incorporate laugher into daily activities, just as is done with other heart-healthy activities, such as taking the stairs instead of the elevator. The recommendation for a healthy heart may one day be exercise, eat right and laugh a few times a day.

-Michael Miller, MD, F.A.C.C., Center for Preventive Cardiology at the University of Maryland Medical Center

Be ashamed to die until you have won some victory for humanity.
-Horace Mann (May 4, 1796 – August 2, 1859) was an American education reformer, and a member of the Massachusetts House of Representatives from 1827 to 1833.

Today’s WOD

Warm up – start as a group

2 x Max time in handstand hold

2 Man Team WOD – Partner up

AMRAP – 5 Minutes
Partner #1 Push press (95/65)
Partner #2 Plank hold
Rotate exercises when either partner becomes unable to press or hold plank.
Count total reps on push press for score.

AMRAP – 5 Minutes
Partner #1 Kettlebell swings (24kg/16kg)
Partner# 2 Floor wipers (95/65)
Rotate exercises when either partner becomes unable to complete reps.

Count total reps on swings for score.

400 meter overhead plate carry (45/25)
One person carrying plate at a time

1 x 200 meter sprint (both partners running together) run hard!

Time stops when both team members are back in the gym.

Train Hard – Train Smart

Work hard and enjoy what you do…have fun teaming up on this one today!

You guys are building community one CF 864 WOD at a time!

BE STRONG!
Jay and Janice

Tuesday March 22, 2011
CrossFit 864 WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m.6:15p.m.

“But blessed is the one who trusts in the LORD, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit.”
– Jeremiah 17:7-8

“Faith is the art of holding on to things your reason has once accepted in spite of your changing moods”
-C.S. Lewis

Today’s WOD

Warm-up (start as a group)

6 Rounds of:

8 Deadlift (65% of your 1 RM)
10 Ring push-ups
12 GHD Sit-ups
Farmers walk (AHAP) length of gym and back each round

Sub Abmat for GHD if you have not been doing sit-ups on it.
If you use the GHD use FROM (full range of motion)
Farmers walk – as HEAVY as possible. Chalk your hands and make it a challenge!

Sub CF Games style push-ups for ring push-ups if needed.

Train Hard – Train Smart

Check out Mondays post regarding the 2011 CrossFit Games WOD #1
Post your WOD on CrossFit 864 Facebook and check out some of the videos while you are there.

The happiest people in the world are those who feel absolutely terrific about themselves, and this is the natural outgrowth of accepting total responsibility for every part of their life.

-Brian Tracy

BE STRONG!
Jay and Janice

Monday March 21, 2011

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

Because of his love, God had already decided to make us his own children through Jesus Christ. That was what he wanted and what pleased him, and it brings praise to God because of his wonderful grace. God gave that grace to us freely, in Christ, the One he loves. In Christ we are set free by the blood of his death, and so we have forgiveness of sins. How rich is God’s grace, which he has given to us so fully and freely. God, with full wisdom and understanding, let us know his secret purpose. This was what God wanted, and he planned to do it through Christ
-Ephesians 1:5-9

“You can’t undo anything you’ve already done, but you can face up to it. You can tell the truth. You can seek forgiveness. And then let God do the rest.”

2011 CrossFit Games
http://games.crossfit.com/

Games WOD #1
03.16.11 – 03.27.11

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

30 Double-unders
15 Power snatches (75lbs / 35kg)

Description of movements:

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a “ground to overhead anyhow.” The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete.)

Get with Jay or Janice to time and count reps if you are interested in doing WOD #1.

Today’s CF864 WOD

“Kelly”

Five rounds for time:

■Run 400 meters

■30 box jump, 24 inch box

■30 Wall ball shots, 20 pound ball

Scale/modify based on your strength/fitness level.

Train Hard – Train Smart

Post your WOD time on CrossFit 864 Facebook. Thanks to those of you that take the time to do this each day!

We are told to “submit to one another.” It’s about putting the needs of others ahead of our own needs – doing what is best for others.
“Submit to one another out of reverence for Christ.”

-Ephesians 5:21

Have a great day.

BE STRONG!
Jay and Janice

Saturday March 19, 2011

CrossFit 864 WOD – 0830

“May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit.”
– Romans 15:13

“We become brave by doing brave acts.”
-Aristotle

This was a great week at CrossFit 864! A lot of hard work getting done and PR getting crushed! Hope that all of you can join us Saturday morning to kick off the weekend.

BE STRONG!
Jay and Janice