Wednesday 7.29.15

Posted on 28. Jul, 2015 by in WOD2

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“Tabata These”

Push Press (95/65)
Double Unders
Deadlift (185/125)
True Push Ups

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.

There will be no CrossFit Kids during the month of August with school starting back.  CrossFit Kids will resume again in September.

1) Strict Shoulder Press 4 x 10 (across)

“Come near to God and he will come near to you.”~James 4:8

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Tuesday 7.28.15

Posted on 28. Jul, 2015 by in WOD with GOD

Some of King David’s prayers are recorded in the Psalms.  There we read how he praised the Lord, confessed sin, and cried out about his troubles.  He also asked God to hear his prayers and not be silent.

We all want to pray effectively like David.  To do so, we must avoid certain hindrances, such as:

Wavering faith.  Doubts about God’s character or dependability diminish our trust in Him.  Therefore, we must not allow feelings to dictate what we believe.

Wrong motives. Petitions motivated by selfish desires won’t receive an affirmative answer.  God wants us to pray for His will to be done—not ours.

Conflict in relationships. Being resentful or argumentative with others will affect communication with the Father.

Lack of generosity. God is displeased when we ignore people’s needs or give begrudgingly to the church.  He hears us asking for a blessing yet sees us refusing to obey Him in our giving.

Indifference.  Apathy to the Scriptures is another stumbling block.  God has given us the Bible so that we might know Him and serve Him wholeheartedly.  Failure to read and apply His Word consistently will diminish our ability to maintain a godly lifestyle.

It takes effort and commitment to develop a strong prayer life, but the rewards are great. If your prayers have not been answered, consider which, if any, of the above issues may need correction. Then, start by personalizing the prayers you read in the Psalms or elsewhere in God’s Word.

But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.  But he must ask in faith without any doubting, for the one who doubts is like the surf of the sea, driven and tossed by the wind.  For that man ought not to expect that he will receive anything from the Lord, being a double-minded man, unstable in all his ways.~James 1:5-8

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Tuesday 7.28.15

Posted on 27. Jul, 2015 by in WOD2

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10-9-8-7-6-5-4-3-2-1 reps for time of:

Front Squats (135/95)
Pull Ups

Rx’d + (185/125)

Compare to 2.17.15

1) Back Squat (work to heavy 7)

“Enter through the narrow gate.  For wide is the gate and broad is the road that leads to destruction, and many enter through it.  But small is the gate and narrow the road that leads to life, and only a few find it.”~Matthew 7:13-14

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Monday 7.27.15

Posted on 26. Jul, 2015 by in WOD2

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For time:

800 M Run (MMS)
30 Power Cleans (185/125)

Rx’d + (225/155)

1) 3 rounds not for time of:

DB Incline Bench 8-12 reps
15 Kneeling Banded Chest Pulls
Max reps Strict/Weighted Bar Dips
(rest as needed between sets)

“We acquire the strength we have overcome.”~Ralph Waldo Emerson

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Sunday 7.26.15

Posted on 25. Jul, 2015 by in WOD2

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Rest Day

Watch the CrossFit Games Live or view archived footage HERE

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Saturday 7.25.15

Posted on 24. Jul, 2015 by in WOD2

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7 rounds of:

Every minute on the minute complete:

Minute 1-200 M Run
Minute 2-20 KB Swings
Minute 3- 45 second Plank Hold

1) Every minute on the minute for 10 minutes of:

Even minutes-“Goat 1″
Odd minutes-“Goat 2

“Every day you have to test yourself.  If you don’t, it’s a wasted day.”~Terry Butts, Marine Corps Male Athlete of the Year

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Friday 7.24.15

Posted on 23. Jul, 2015 by in WOD2

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

9 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

7 Thrusters (115/80)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Thrusters (135/95)
5 Burpees

“Home is not where you live, but where they understand you.”~Christian Morgenstern

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Thursday 7.23.15

Posted on 22. Jul, 2015 by in WOD2

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As many rounds and reps as possible in 7 minutes of:

7 Hang Power Clean and Jerks (135/95)
21 Double Unders

1) Bench Press 3 x 7 (across)

2) Tabata 8 x 20 x 10 True Push Ups

The “Teach me how to EAT” nutrition clinic will be this today, July 23rd at 6:30pm.  This is free to all CFM members.

So then, just as you received Christ Jesus as Lord, continue to live your lives in him, rooted and built up in him, strengthened in the faith as you were taught, and overflowing with thankfulness.  See to it that no one takes you captive through hollow and deceptive philosophy, which depends on human tradition and the elemental spiritual forces of this world rather than on Christ.~Colossians 2:6-8

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Wednesday 7.22.15

Posted on 21. Jul, 2015 by in WOD2

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Teams of 3 complete:

15 minutes for max distance of:

200 M Run (relay style at MHS Track)

Compare to 9.9.14

The “Teach me how to EAT” nutrition clinic will be this Thursday, July 23rd at 6:30pm.  This is free to all CFM members.

Watch the CrossFit Games Live or view archived footage HERE

“Results will show up when you do.”~Jill Koenig

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Tuesday 7.21.15

Posted on 20. Jul, 2015 by in WOD2

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4 rounds for time of:

20 Pull Ups
15 Box Jump on and Overs (24/20)
10 Deadlifts (225/155)
2 Rope Climbs

Rx’d + (275/185)

1) 3 rounds of:

Every 2 minutes complete:

Max Weighted Ab Twist in 30 seconds
Max Ab Mat Sit Ups in 60 seconds
Rest 3o seconds

“We work for praise, and dawdle once we have it.”~Mignon McLaughlin

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