CrossFit 864 Forging Strong Athletes

Friday March 18, 2011

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

A Psalm of David.

The LORD is my shepherd; I shall not want. He makes me lie down in green pastures.
He leads me beside still waters. He restores my soul. He leads me in paths of righteousness for his name’s sake.
-Psalm 23:1-3

“The measure of a man’s real character is what he would do if he knew he would never be found out.”
-Thomas B. Macaulay

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

The average cost of a movie ticket in 1940 was 24 cents.

Today’s WOD

We are doing the warm-up as a group each day and we will start each warm-up together at the scheduled time so that we can keep the workouts organized and on schedule so please be on time for the WOD that you plan on being in. Arrive in time to warm-up with the group that you will WOD with. Some of you spend a lot of time getting warm-up and prepared for the workout and some of you run in and swing your arms in a circle two or three times and say “I’m ready”…..and yes you are ready! Ready to get injured. We care more about you than that! If you have been injured and on the sideline for an extended period then you know how bad it sucks.

Please be patient when we are doing strength based WODs like the overhead press on Thursday. These workouts are a very important part of what we do and you have heard it said on here many times that a strong CrossFitter is a better CrossFitter! Push yourself hard on these days and get out of the mindset of “I do 65 or 95 pounds on overhead press, etc.” Stop putting limits on your strength and start saying that is what I used to do now I do…….(________) fill in the blank with a heavier weight because you are capable of more! If you complete your strength moves before the others then motivate your fellow CrossFitter by showing them some support – share a little mojo!

Post you WOD time on CrossFit 864 Facebook

“Weaver”

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, Virginia, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, Kentucky, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina.

Push hard on this CF Hero WOD! Lieutenant Weaver gave all he had!

Train Hard – Train Smart

When a man’s ways please the LORD, he maketh even his enemies to be at peace with him.

-Proverbs 16:7

“I take nothing for granted. I now have only good days, or great days.”

-Lance Armstrong

How have your nutritional habits been this week? Remember if you fill your body with junk then expect it to be a junkyard!

BE STRONG!
Jay and Janice

Thursday March 17, 2011

CrossFit 864
WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the scheduled times above.

“Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience.”
– Colossians 3:12

“Most folks are about as happy as they make up their minds to be.”
-Abraham Lincoln

Today’s off the wall fact that probably means nothing to anyone is:
The oldest person to ever be issued a driver’s license in the U.S. was 109.

Today’s WOD

Warm-up / Range of motion / Skill work

Press (strict) 5-5-3-3-1-1 (1 RM)

Strict = No hip drive and knees are not bent during the press. Check your knees.

then

AMRAP – 10 minutes
10 Kbell swings (24kg/16kg)
10 K2E (knees to elbows)
50 meter sprint (hard sprint, this is not a jog)

As a group – Max rep sit-ups in 2 minutes

Rx’d = K2E – if you are doing this WOD Rx’d your elbows MUST touch your knees on every rep.
Sprint = As hard as you can go for 50 meters. Recover = jog/walk back to gym

Post your workout on CrossFit 864 Facebook.

Train Hard – Train Smart

BE STRONG!
Jay and Janice

Wednesday March 16, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“then know this, you and all the people of Israel: It is by the name of Jesus Christ of Nazareth, whom you crucified but whom God raised from the dead, that this man stands before you healed. Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.”
– Acts 4:10,12

“The foolish and the dead alone never change their opinions.”
-James Russell Lowell, 1819 – 1891

Today’s off the wall fact that probably means nothing to anyone is:
On this day in history March 16, 1767, the seventh president of the United States, Andrew Jackson, was born in S.C.

WOD

Warm-up / Range of motion / Skill work

3 Rounds for time:

9 Handstand push-ups
Run 200 meters
15 Wall ball shots (M18-20/W12-14)
Run 100 meters
21 DU (singles x 3)

Post your time on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Tuesday March 15, 2011

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

“For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; and to godliness, mutual affection; and to mutual affection, love. For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ.”
– 2 Peter 1:5-8
“We are all inclined to judge ourselves by our ideals; others by their acts.”
-Harold Nicolson

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

In every episode of Seinfeld, there is a Superman somewhere.

WOD

Warm up / Range of motion (spend 15 minutes getting prepared)
Skill work – 50 double-unders (as part of your warm-up)

Complete the following for rounds and load:

AMRAP – 20 minutes

5 Ground to shoulders (AHAP)
10 Ball slams (25-30/40-50)
5 Strict Pull-ups (no kip)
Bear crawl (length of gym one time each round)

Train Hard – Train Smart

Post your WOD on CrossFit 864 Facebook.

BE STRONG!
Jay and Janice

Monday March 14, 2011

CrossFit 864 – WOD 9:00a.m./4:15p.m./5:15p.m./6:15p.m.
All workouts start as a group at the times above.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.”
– Romans 8:28

“I am here for a purpose and that purpose is to grow into a mountain, not to shrink to a grain of sand. Henceforth will I apply ALL my efforts to become the highest mountain of all and I will strain my potential until it cries for mercy.”
-Og Mandino

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

On March 14, 1879, Albert Einstein is born, the son of a Jewish electrical engineer in Ulm, Germany. Einstein’s theories of special and general relativity drastically altered man’s view of the universe, and his work in particle and energy theory helped make possible quantum mechanics and, ultimately, the atomic bomb.

Warm-up / Range of motion / Put your initials on the board under Rx or scaled before the workout starts
As a group (clock will start) accumulate a total of 2 minutes in the L-sit/hold position on the parallettes or rings.

WOD – 4 Rounds of:
Max reps for 2 minute on each exercise with one minute rest between rounds.
-Deadlift
-Lateral Hop Burpees
-Air squats

DO NOT drop the deadlift from the lockout position. Control and lower the weight back to the floor. By dropping it you are using sloppy form and you are performing half of the lift. Check out the video on CF 864 Facebook.

Count your reps on each exercise/round. Grab a pc. of sidewalk chalk to keep up with reps.

Load = Rx’d (135/185) Beast (155/225)

Abdominal strength as a group – 100 Abmat sit-ups for time. Go hard!

The lateral burpee is just like a regular burpee except you jump laterally over a parallette or pvc pipe. So, drop to floor, touch the chest, get up, hop sideways over a parallette, drop back down and touch the chest, get up, and jump over the parallette landing where you started.

Movement standard for squats.
Grab a med ball for your squats. This is a good chance for many of you to work on your squat form.
Your 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 (are you working on them?) Work hard today on getting deep. Stay off of your toes when squatting. Butt back and weight on the heels. Do not count partial reps or poor form as Rx’d.

Check out the videos posted on CrossFit 864 Facebook. Post your time for this WOD.
Hope that everyone had a great weekend! Get ready to kick off an awesome week of CrossFitting!

BE STRONG!
Jay and Janice

Friday March 11, 2011

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

“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
– 1 Peter 3:15

Whoever gossips to you will gossip about you.
-Spanish Proverb”

One thing I have seen over and over again in life is that there is virtually no correlation between intelligence and common sense. IQ doesn’t seem to translate that way.”
-Vincent Bugliosi

WOD – For time:

2 Rounds of:
50 Squats
25 K2E – knees to elbows
15 SDHP – 95/65

Run 1 mile (after completing 2 rounds) Time stops at end of run.

FORM / FROM (full range of motion)

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Friday March 11, 2011

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

“But in your hearts revere Christ as Lord. Always be prepared to give an answer to everyone who asks you to give the reason for the hope that you have. But do this with gentleness and respect,”
– 1 Peter 3:15

Whoever gossips to you will gossip about you.
-Spanish Proverb”

One thing I have seen over and over again in life is that there is virtually no correlation between intelligence and common sense. IQ doesn’t seem to translate that way.”
-Vincent Bugliosi

WOD – For time:

2 Rounds of:
50 Squats
25 K2E – knees to elbows
15 SDHP – 95/65

Run 1 mile (after completing 2 rounds) Time stops at end of run.

FORM / FROM (full range of motion)

Post your WOD on CrossFit 864 Facebook

BE STRONG!
Jay and Janice

Thursday March 10, 2011
CrossFit 864
WOD – 5:15a.m./9:00a.m./4:15p.m./5:15p.m./6:15p.m.

Jesus stooped down and wrote in the dust with his finger. They kept demanding an answer, so he stood up again and said, “All right, but let the one who has never sinned throw the first stone!” Then he stooped down again and wrote in the dust. When the accusers heard this, they slipped away one by one, beginning with the oldest, until only Jesus was left in the middle of the crowd with the woman. Then Jesus stood up again and said to the woman, “Where are your accusers? Didn’t even one of them condemn you?” “No, Lord,” she said. And Jesus said, “Neither do I. Go and sin no more.”
-John 8:6-11

“We judge others by their behavior. We judge ourselves by our intentions.”
-Ian Percy

WOD

EMOM for 10 minutes:
5 Press (strict) 135/75
5 Box jumps (24/20)

EMOM for 10 minutes:
4 Push press (155/85)
4 Box jumps (24/20)

Go heavy on this WOD. If you load a weight that does NOT challenge you then you will complete the reps very fast with 50 seconds to rest each minute and you will benefit very little. The goal is to go as heavy as possible (AHAP) for each exercise. Get out of the mindset of “this is how much I do on __________fill in the exercise”…..Lets get stronger! Start thinking “how much can I do?” A strong CrossFitter is a better CrossFitter.

Check out CrossFit 864 Facebook and watch some of the mobility videos.

BE STRONG!
Jay and Janice

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
– 2 Corinthians 1:3-4

“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand.”
-Arthur H. Stainback

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

Fact: Antibacterial Soap

The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.

Warm-up and Range of motion work

WOD

30-20-10-5 reps of, for time:

One arm dbell swing (15 each side) – dbell only, no kettlebells
Burpees
Weighted walking lunge – one length of gym

Train Smart – Train Hard

Post WOD – Stretch – Hydrate – Refuel

Hope that everyone is having a great week so far!

BE STRONG!
Jay and Janice

Wednesday March 9, 2011

CrossFit 864 WOD – 5:15a.m./9:00a.m.

“Praise be to the God and Father of our Lord Jesus Christ, the Father of compassion and the God of all comfort, who comforts us in all our troubles, so that we can comfort those in any trouble with the comfort we ourselves receive from God.”
– 2 Corinthians 1:3-4

“The value of compassion cannot be over-emphasized. Anyone can criticize. It takes a true believer to be compassionate. No greater burden can be borne by an individual than to know no one cares or understand.”
-Arthur H. Stainback

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

Fact: Antibacterial Soap

The antibacterial components of antibacterial soaps (usually triclosan or, less commonly, triclocarbon) needs to be left on a surface for about two minutes in order to work. Most people are not this patient, and end up washing off the soap before the antibacterial ingredients can do their job.

Warm-up and Range of motion work

WOD

30-20-10-5 reps of, for time:

One arm dbell swing (15 each side) – dbell only, no kettlebells
Burpees
Weighted walking lunge – one length of gym

Train Smart – Train Hard

Post WOD – Stretch – Hydrate – Refuel

Hope that everyone is having a great week so far!

BE STRONG!
Jay and Janice