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Sunday 3.10.13

Posted on 09. Mar, 2013 by in WOD2

Rest Day

CrossFit Games Open Leaderboard

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Saturday 3.9.13

Posted on 08. Mar, 2013 by in WOD2

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many reps as possible in time remaining of Snatches (210/120)

or….

Every minute on the minute for 10 minutes perform:

Even minutes: 5 Hang Squat Cleans
Odd minutes: 15 Box Jump on and Overs (30/24)

Rest 5 minutes….

For time:

Row 1000 M
20 Bench Press reps (185/105)
30 Dips
10 Bench Press reps (185/105)

“The most important thing about goals is having one.”~ Geoffry Abert

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Friday 3.8.13

Posted on 07. Mar, 2013 by in WOD2

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

40 Air Squats
20 Push Ups
10 Pull Ups

Rest 3 minutes then…

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

“If you think training is hard, try failure.”

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Thursday 3.6.13

Posted on 06. Mar, 2013 by in WOD2

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
30 Snatches (75/45)
30 Burpees
30 Snatches (135/75)
20 Burpees
30 Snatches (165/100)
10 Burpees
As many reps as possible in time remaining of Snatches (210/120)

For a downloadable PDF of the workout, click HERE.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo – video [mov] [HD mov]

Julie Foucher completes 195 reps on Workout 13.1 – video [mov] [HD mov]

Are You Ready-CrossFit Lisbeth

“The hay is in the barn.”

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Wednesday 3.6.13

Posted on 05. Mar, 2013 by in WOD2

5 rounds each for time of:

Every 2 minutes complete:

10 Hand Release Burpees (de-load)
10 Power Snatches (95/65)

Skill: “Goat Day”

On the minute for 10 minutes of:

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

“Goats” are weaknesses or movements that give you trouble. ”Goats” may be the single best way to become a better athlete.  Make your deficiencies your strong points.

CrossFit Games Competitors: Rest or active recovery (should leave you energized not depleted)

Four Reasons Every CrossFitter Should Participate in the CrossFit Games Open

Josh Bridges 2012 CrossFit Games Chipper Event-Video

5:45am class will be cancelled today.  Please check the comments for weather updates for all classes today prior to coming.

“The reason most people never reach their goals is that they don’t define them, learn about them or even seriously consider them as believable or achievable. Winners can tell you where they are going, what they plan to do along the way, and who will be sharing the adventure with them.”~Denis Waitley

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Tuesday 3.5.13

Posted on 04. Mar, 2013 by in WOD2

15-12-9-12-15 reps for time of:

Shoulder to Overhead (135/95)
Box Jumps (24/20)
Knees to Elbows

Strength: Close Grip Bench Press 10 x 3 (rest 60 seconds bet ween sets)

WOD with GOD

Deployed Soldiers Participating In The CrossFit Open

CrossFit Kids will be moved to Tuesday at 3:30 until further notice.

Also, we will be resuming “Big Dogs” Tuesday, March 4th from 6:30-7:30pm.

CrossFit Games Open Competitor Schedule:

Monday-Train
Tuesday-Train
Wednesday-Rest or active recovery/goat work
Thursday-Open WOD
Friday-Train or active recovery
Saturday-Train or Open WOD
Sunday-Complete Rest

“The greatest pleasure in life is doing what people say you cannot do.”~Walter Bagehot

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Monday 3.4.13

Posted on 04. Mar, 2013 by in WOD with GOD

We are often distracted by the various voices in our life.  We pray for direction but who do we listen to?  Always be on guard and ask for discernment.  Because we often can listen to the wrong voice and we have to be able tell when it is the Lord and when it is not.  The results are usually frustrating and shattering to our walk with the Lord.  Do not allow this snare to keep from where the Lord wants you.  To avoid this is to stay close and when we are in close companionship with the Lord we will recognize his voice just as we do when we talk with our best friend.  Take captive every thought and give it to the Lord.

Keep me from the snares they have laid for me, from the traps set by evildoers.
Psalm 141:9

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Monday 3.4.13

Posted on 03. Mar, 2013 by in WOD2

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

10 Squat Cleans (135/95)
50 Double Unders

Strength: Back Squat 3 x 3

Extra Credit: 3 x 8 (each) KB/DB Box Step Ups

Compare SWOD and add loads to HERE

The Open Is Upon Us-Video

Congratulations to our Nutrition Challenge winners, Joel Irwin and Josh Farmer!

Beginning in March during the Open, CrossFit Kids will be moved to Tuesdays at 3:30 until further notice. Please notify me if this is a schedule conflict for anyone.

Also, we will be resuming “Big Dogs” Tuesday, March 4th from 6:30-7:30pm.

Love is patient, love is kind. It does not envy, it does not boast, it is not proud.   It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.   Love does not delight in evil but rejoices with the truth.   It always protects, always trusts, always hopes, always perseveres.  Love never fails.  But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away.~1 Corinthians 13:4-8

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Sunday 3.3.13

Posted on 02. Mar, 2013 by in WOD2

Rest Day

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Friday 3.1.13

Posted on 01. Mar, 2013 by in WOD with GOD

The first day of  the month of March starts today.  Most people are like what happened to February?  Where does the time go?  It is the year 2013.  I remember watching Back to the Future II and Marty McFly traveled to 2015. Cars were flying and he had a  hoover board, which looks way to dangerous.  I would never allow my kids to have one.  My point is, 2015 is two years away.  In 1989 when I watched that movie, you think about the year 2015 that seemed so far away.  Now it is two years away and it feels like a blink of the eye.

How do we utilize our time?  If you sat down and wrote down your entire schedule, what would be on it?  In Ecclesiastes, He has made everything beautiful in its time. Also, he has put eternity into man’s heart, yet so that he cannot find out what God has done from the beginning to the end.  Is your heart set on the here and now?  Or, is it set on the eternal?  Does that motivate you to do better?  There is nothing we can hide from God.  One of my favorite authors C.S. Lewis stated this,  “If you read history you will find that the Christians who did the most for the present world were just those who thought most of the next.”

Time goes by fast.  We should appreciate every day and the ones we love.  Our perspective is often distorted but this should make us live passionately for Christ and reaching out to those who don’t know him.  When you look at your hand think about this, David says in Psalm 39, his days are as few as handbreadths.  Definition of this meaning : any of various units of length varying from about 212 to 4 inches based on the breadth of a hand.  That is how long our life here on earth will compared to our eternal life.   Why, you do not even know what will happen tomorrow. What is your life? You are a mist that appears for a little while and then vanishes.  James 4:14

“O Lord, make me know my end
and what is the measure of my days;
let me know how fleeting I am!
Behold, you have made my days a few handbreadths,
and my lifetime is as nothing before you.
Surely all mankind stands as a mere breath!
Psalm 39:4-5

 

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