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Tuesday 11.20.12

Posted on 19. Nov, 2012 by in WOD2

3 rounds each for time of:

400 M Run
20 Pull-ups
30 Push ups
40 Ab mat sit ups
50 Air squats
Rest 2 minutes between rounds

Post times to comments.

Strength:
Bench Press 6 x 2 (rest 2 minutes)
Strict Dips (rings or bar) 3 x max reps

7 Ways To Make Yourself More Coachable-CrossFit Invictus

Why Getting Jacked, Strong and Lean is Never Enough: How To Manage Your Fitness Expectations

It’s Hard Work Making It Look This Hard!

Thanksgiving Schedule:
-Thursday-Closed
-Friday-10:00am Black Friday Throwdown (only 1 session today)
-Saturday-9:00am regular schedule
-There will be no CrossFit Kids or Big Dogs during Thanksgiving week

“God has two dwellings; one in heaven, and the other in a meek and thankful heart.”~Izaak Walton

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Monday 11.19.12

Posted on 18. Nov, 2012 by in WOD2

Complete the following with a 9 minute continuously running clock:

21-15-9 reps of:

Deadlift (225/155)
Box Jumps (24/20)
As many Double Unders as possible in time remaining

Strength: Front Squat 1-1-1 (find a new 1 rep max)

The Fittest Man Alive Rich Froning in December’s Muscle & Fitness-MuscleAndFitness.com

“If the only prayer you said in your whole life was, “thank you,” that would suffice.”~Meister Eckhart

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Sunday 11.18.12

Posted on 17. Nov, 2012 by in WOD2

Rest Day

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Saturday 11.17.12

Posted on 16. Nov, 2012 by in WOD2

Every minute on the minute for 20 minutes perform:

7 Wall Balls (20/14)
3 Handstand Push Ups

1 Power Clean @ 80% of 1 rep max

The Metabolic Analysis Of CrossFit’s Elite-Video

Sabotaging Your Diet This Holiday Season-CrossFit Invictus

“It takes many good deeds to build a good reputation, but only one bad one to lose it.”~Benjamin Franklin

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Friday 11.16.12

Posted on 15. Nov, 2012 by in WOD2

3 rounds for time of:

400 M Run
21 Burpees

Strength: Hang Clean 5 x 2

Think You Got Pull Ups? Training With This Girl For Climbing-Video

A Healthy Whole 9 Thanksgiving-Whole 9

Picture Is Worth 500 Comments

“The true meaning of life is to plant trees, under whose shade you do not expect to sit.”~Nelson Henderson

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Thursday 11.15.12

Posted on 14. Nov, 2012 by in WOD2

For time:

50 Dips
100 Toes To Bar

Reps can be partitioned any way you choose.  You may weight the dip with the focus of keeping each set between 5-8 reps and keeping the tempo the same.

Strength: DB Bench Press 3 x max reps (rest 3 minutes)

Relative Intensity And Scaling-The Box Magazine

What To Expect From the 2013 Open And Beyond

Gluten Gone Wild And What It Is Doing To Our Guts

Thanksgiving Schedule:
-Thursday-Closed
-Friday-10:00am Black Friday Throwdown (only 1 session today)
-Saturday-9:00am regular schedule
-There will be no CrossFit Kids or Big Dogs during Thanksgiving week

We will also begin a homework/tutor session for our CrossFit Kids on Thursdays following CFK from 4:30-5:30. Please make sure each child has their homework/spelling/book to read during this time. This will be a supervised homework time so please make sure they have their assignments or a subject to work on. CrossFit Kids Brain Function-Video

“If you don’t invest very much, then defeat doesn’t hurt very much and winning isn’t very exciting.”~Dick Vermeil

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Wednesday 11.14.12

Posted on 13. Nov, 2012 by in WOD2

With a continuously running clock perform:

As many reps as possible in 1 minute of:

Thrusters (95/65)

Then…

As many rounds and reps as possible in 6 minutes of:

5 Pull Ups
10 Power Cleans (95/65)
15 Double Unders

WOD from the Garage Games Firebreather Challenge

Strength: Perform 1 Power Snatch every 30 seconds for 8 minutes

My Gym is Different-Video

DeLoading For Heavy Lifters-Lift Big, Eat Big

Deep Friction Massage Therapy for Tendonitis

What Are BCAAs

Why Listening Is So Much More Than Hearing-New York Times

Thanksgiving Schedule:
-Thursday-Closed
-Friday-10:00am Black Friday Throwdown (only 1 session today)
-Saturday-9:00am regular schedule
-There will be no CrossFit Kids or Big Dogs during Thanksgiving week

We will also begin a homework/tutor session for our CrossFit Kids on Thursdays following CFK from 4:30-5:30.  Please make sure each child has their homework/spelling/book to read during this time.  This will be a supervised homework time so please make sure they have their assignments or a subject to work on.  CrossFit Kids Brain Function-Video

“It takes courage to grow up and become who you really are.”~E.E Cummings

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Tuesday 11.13.12

Posted on 12. Nov, 2012 by in WOD2

As many reps as possible in 14 minutes of:

60 Calorie Row
50 Push Ups (de-load)
40 Box Jumps (24/20)
30 KB Swings (53/35)
20 Front Squats (185/135)
Max Rope Climbs in time remaining

Strength: Perform 5 Handstand Push Ups every minute on the minute for 10 minutes

The Ultimate Push Up Video

My health may fail, and my spirit may grow weak, but God remains the strength of my heart; he is mine forever.  Those who desert him will perish, for you destroy those who abandon you.  But as for me, how good it is to be near God!  I have made the Sovereign Lord my shelter, and I will tell everyone about the wonderful things you do.~Psalm 73:26-28

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Tuesday 11.13.12

Posted on 12. Nov, 2012 by in WOD with GOD

Our sermon was on doors being open and shut.  One day the door will be shut and time on earth will be no more.  People have this idea that they will have an option or they can designate their time to get right with the Lord.  In Genesis, when Noah was building the ark in 6:16, Put a door in the side of the ark and make lower, middle and upper decks.  This door was place there to allow all the animals in and Noah’s family.  He told Noah that everything on earth would perish except for those safe in the ark.  In Genesis 7:16,  The animals going in were male and female of every living thing, as God had commanded Noah. Then the Lord shut him in.   Everything on dry land that had the breath of life in its nostrils died. Every living thing on the face of the earth was wiped out; people and animals and the creatures that move along the ground and the birds were wiped from the earth. Only Noah was left, and those with him in the ark, Genesis 7: 22,23.

Many of you felt the earthquake the other day.  It was too long ago we had an earthquake.  The bible talks about this in Matthew 24:7,8, There will be famines and earthquakes in various places. All these are the beginning of birth pains.  If you have had a child you know what birth pains are.  The closer the contractions, mean the baby is getting closer to being born.  The closer the contractions are of Christ’s return means less time the door will be open.  Don’t let the door shut on you.

 “But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father. As it was in the days of Noah, so it will be at the coming of the Son of Man. For in the days before the flood, people were eating and drinking, marrying and giving in marriage, up to the day Noah entered the ark; and they knew nothing about what would happen until the flood came and took them all away. That is how it will be at the coming of the Son of Man. Two men will be in the field; one will be taken and the other left. Two women will be grinding with a hand mill; one will be taken and the other left.

 “Therefore keep watch, because you do not know on what day your Lord will come. But understand this: If the owner of the house had known at what time of night the thief was coming, he would have kept watch and would not have let his house be broken into. So you also must be ready, because the Son of Man will come at an hour when you do not expect him. 
Matthew 24:36-44

 

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Monday 11.12.12

Posted on 12. Nov, 2012 by in WOD with GOD

Today many people are home from work and kids home from school to honor Veterans Day.  The First World War (which was called the war to end all wars) ended at 11 AM on the 11th day of the 11th month in 1918. After the war ended, Congress declared November 11th an annual holiday and called it Armistice Day. Canada observes the same holiday, calling it Remembrance Day. About 1953, after the Second World War, the name was changed to Veterans Day but the holiday was kept on the same date, except for a brief period from 1971-1977.  We have been engaged in fighting for our freedom since then and men and women have lost their lives so we could have freedom.

 Shortly after the Japanese surrender aboard the battleship Missouri, General MacArthur made the following historic broadcast to the American nation:

 Today the guns are silent. A great tragedy has ended. A great victory has been won. The skies no longer rain death – the seas bear only commerce – men everywhere walk upright in the sunlight. The entire world is quietly at peace. The holy mission has been completed. And in reporting this to you, the people, I speak for the thousands of silent lips forever stilled among the jungles and the beaches and in the deep waters of the Pacific which marked the way. I speak for the unnamed brave millions homeward bound to take up the challenge of that future which they did so much to salvage from the brink of disaster.

 As I look back on the long, tortuous trail from those grim days of Bataan and Corregidor, when an entire world lived in fear, when democracy was on the defensive everywhere, when modern civilization trembled in the balance, I thank a merciful God that He has given us the faith, the courage and the power from which to mold victory. We have known the bitterness of defeat and the exultation of triumph, and from both we have learned there can be no turning back. We must go forward to preserve in peace what we won in war.

We have to teach our children why we celebrate this holiday and that we should never forget the sacrifice that has been made and people continue to make for us everyday.  Thank you to all the men and women who have served in the armed forces and continue to serve.

Blessed is the nation whose God is the Lord,
    the people he chose for his inheritance.
 From heaven the Lord looks down
    and sees all mankind;
 from his dwelling place he watches
    all who live on earth—
 he who forms the hearts of all,
    who considers everything they do.
Psalm 33:12-15


 

 

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