Monday 3.5.12

Posted on 04. Mar, 2012 by in WOD2

5 rounds for time of:

20 KB Swings
25 Overhead Walking Lunges (45/25)
30 Push Ups (de-load)

Speed: Banded Sprints 10 x 40 yards

View the CrossFit Games Open Leaderboard

“Midline Stabilization” with Todd Widman – video [wmv] [mov]

Gary Taubes: Questions From the Floor,” free CrossFit Journal video, preview – [wmv] [mov]

Eat Like A Caveman-Atlanta Journal-Constitution

All classes will tentatively be held at the Koneheta Park at field 6 area today (bring your Ipod).  There will be no 8:15am class.  Sorry for the inconvenience.  I have spoken again with Wells & West and they think we may be able to get back into the gym as early as mid week but they are uncertain.  Our damage is minimal, so they plan to allow the west end of the complex to open as soon as we have power and the area can be opened to the public.  I will post any information I hear.  Please be flexible on the WOD location because it could change daily. 

Monday Schedule:

8:15-9:15am-No Class
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD
6:30-7:30 CrossFit WOD

“He has showed you, O man, what is good. And what does the LORD require of you? To act justly and to love mercy and to walk humbly with your God.”~Micah 6:8

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Sunday 3.4.12

Posted on 03. Mar, 2012 by in WOD2

As you know, the area around the gym was hit pretty hard Friday night.  We suffered damage to the roof leaving a hole but no comparison to the east end of the complex and the surrounding structures.  We had no damage to any equipment.   I am very thankful for God’s mercy.  As of now, I am not sure when we will actually be able to use the complex.  We will have to get the go ahead from Wells & West before we open to our members.  They were very optimistic that our end of the building would be operable soon.  How soon, I do not know.  I will post any details that I know.  The focus is now to help anyone that is in need.  For those who need to make up the Games Open WOD 12.2, we will do the WOD today at 4:00pm, location will be posted by 3:00pm.  We will keep you posted for a Monday schedule.  Please let us know if have any friends or family who need help, CrossFit Murphy is full of strong backs.

CrossFit Murphy Pictures

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Saturday 3.3.12

Posted on 02. Mar, 2012 by in WOD2

Row 2k

Strength:
Bench Press 2-2-2-2-2-2-2-2-2-2 @ 80 % resting 60 seconds between sets.  Add 5lbs to HERE

or

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Snatch (75/45) 30 reps
Snatch (135/75) 30 reps
Snatch (165/100) 30 reps
Snatch (210/120) as many reps as possible in time remaining

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.

Efficiency Tips: The Snatch-Video

No Crying!-California Strength Video

Might as well face it, you’re addicted to…food?

“How CrossFit Prepared Me for Childbirth” from The WOD Life.

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD today.  WOD with GOD begins around 10:15am.  What if I usually take Saturday as a rest day?  Great, come at 10:15 and rest and receive the blessings as we share in God’s word.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.~1 Timothy 4:8

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Friday 3.2.12

Posted on 01. Mar, 2012 by in WOD2

5 rounds for time of:

25 Wall Balls (20/14)
50 Double Unders

Strength: Front Squat 1-2-3-3

Open WOD 12.2 Demo with Rich Froning and Dan Bailey

Never Enough CrossFit

After the Gunfire” with Pat Sherwood and Rohan Jones, CrossFit Journal preview video [wmv] [mov]

Don’t ever let any of the stuff that happens (or doesn’t happen) affect how hard you compete. You will find that the only thing that counts is whether or not you feel good about how you did – if you wait for other’s approval or accolades, you are missing the real meaning of being a competitor.

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Thursday 3.1.12

Posted on 01. Mar, 2012 by in WOD with GOD

When we are walking with the Lord and obeying his word, he will keep us on the right path.  We have submit ourselves to him and let go of our way of thinking and trust him.  What is God’s will?  Only God knows but he will reveal it to us through his instruction.  Our life will bear fruit if we abide in Him.

‘If you follow my decrees and are careful to obey my commands,  I will send you rain in its season, and the ground will yield its crops and the trees their fruit.”  Leviticus 26:3-4

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Wednesday 2.29.12

Posted on 01. Mar, 2012 by in WOD with GOD

Jesus knew no sin.  How many times during the day do you sin?  Can you imagine, no sin, a perfect person, Jesus.  He became sin on the cross so that we could be forgiven.  Take the time to thank God for sending his only begotten Son for us.  We really cannot comprehend his love for us.

For he hath made him to be sin for us, who knew no sin; that we might be made the righteousness of God in him.
2 Corinthians 5:21

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Thursday 3.1.12

Posted on 29. Feb, 2012 by in WOD2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

Snatch (75/45) 30 reps
Snatch (135/75) 30 reps
Snatch (165/100) 30 reps
Snatch (210/120) as many reps as possible in time remaining

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 minutes.

or…test drive the WOD and see where you need to be.  If your shoulders need rest before a snatch day, then rest and make up on Saturday.

View the full workout description

The History of The Burpee-Video

The CrossFit Games Update: Open Week 1-Video 68,000 participants 5,666,826 burpees done!!!!

Squatting Below Parallel

Nutrition triggers and tips

Deadline for jump rope order will be this Monday.  Post your size at gym.  Find out how to measure HERE.

We will be performing the CrossFit Games Open WOD during regular class times each today.  The 5:30 session will be open gym where coaches will be participating in the WOD.  If you choose to make up the Open WOD, you may repeat it during the Saturday morning 9:00am session.

“If you care enough for a result, you will most certainly attain it.” ~William James

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Wednesday 2.28.12

Posted on 28. Feb, 2012 by in WOD2

Teams of 2 for max reps in 5 minutes at each station:

-Max Reps Ring Dips
-Static Pull Up Hold (Partner may only be performing dips only while the other partner’s chin is above the bar.  Partners switch at failure)

-Row (cals)
-Static Deadlift Hold (225/155/switch at failure)

-Max True Push Ups
-Static Handstand Hold (switch at failure)

-Max Distance Farmer’s Walk (as heavy as possible walking the 100 M route)
One team member will travel 100 (Switch every 100 M).  Every time the weights touch the ground, partner performs 5 burpees.

Post team score to comments.

Nutrition for the Power Athlete-CrossFit Football

One WOD Down

Which way did you go today?

By 2606, the US Diet will be 100 percent sugar

Deadline for jump rope order will be this Monday.  Post your size at gym.  Find out how to measure HERE.

We will be performing the CrossFit Games Open WOD during regular class times each Thursday.  The 5:30 session will be open gym where coaches will be participating in the WOD.  If you choose to make up the Open WOD, you may repeat it during the Saturday morning 9:00am session. 

The healthiest competition occurs when average people win by putting above average effort.~Colin Powell

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Tuesday 2.28.12

Posted on 27. Feb, 2012 by in WOD2

“Helen”

Three rounds for time:
Run 400 meters
21 KB Swings (53/35)
12 Pull-ups

Compare to 7.14.11

Strength: Deadlift 2-4-6-8-10 unbroken reps @ 60-65% of 1 rep max

The History Of The CrossFit Games

More burpees in 7 minutes than you could even imagine!

CrossFit Movement and Mobility Trainer Course: Dip Mechanics” with Kelly StarrettCrossFit Journal preview video [wmv] [mov]

No Excuses-CrossFit Lisbeth

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 2.28.12

Posted on 27. Feb, 2012 by in WOD with GOD

Have you ever started praying and all you could say is, “HELP”.  You have no strength, you feel as is your burden is so heavy you can’t breathe. The times we live in are trying.   The Psalmist wrote, do not delay.. “Yet I am poor and needy; come quickly to me, O God. You are my help and my deliverer; O LORD, do not delay. ” Psalm 70:5

Do you feel like you can’t go on one more day.  Ask God to not delay.  Your word, O LORD, is eternal, it stands firm in the heavens, Psalm 119:89God is our refuge and strength, an ever-present help in troublePsalm 46:1

But I will sing of your strength,
in the morning I will sing of your love;
for you are my fortress,
my refuge in times of trouble.
O my Strength, I sing praise to you;

you, O God, are my fortress, my loving God.  Psalm 59:16-17

 

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