Friday 4.13.12

Posted on 12. Apr, 2012 by in WOD2

Perform 2 power cleans and 1 box jump on the minute for 12 minutes.

Compare loads and height to 2.16.12

MetCon: 3 rounds of: Row 1:30/Rest 3:00


A Visit To The Ranch


-8:15am CrossFit WOD
-4:30 No Class
-5:30 No Class
-9:00 No Class

“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself-and be lenient to everybody else.”~Henry Ward Beecher

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Thursday 4.12.12

Posted on 11. Apr, 2012 by in WOD2

As many rounds and reps as possible in 14 minutes of:

200 M Run
25 Wall Balls (20/14)
2 Rope Climbs

Set-Up and Positioning in the Olympic Lifts Part 2: Coaching” with Coach Burgener, CrossFit Journal preview video [wmv] [mov]

30 Challenges for 30 Days of Growth

The backbone of CrossFit: the squat

This is the day the LORD has made; let us rejoice and be glad in it.~Psalms 118:24

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Wednesday 4.11.12

Posted on 10. Apr, 2012 by in WOD2

20-15-10 reps for time of:

Push Press (135/95)
Row (Cals)

Shoulder Press 3-3-3-3-3
1 x 20 Turkish Get Ups (as heavy as possible)

The CrossFit Games Update Show

Fish Oil
-Lift Big Eat Big

The Zone Chronicles: Boz’s Eight Meals to IcelandCrossFit Journal preview video [wmv] [mov]

“I do it because i can, I can because I want to, I want to because you said I couldn’t.”~Author Unknown

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Wednesday 4.11.12

Posted on 10. Apr, 2012 by in WOD with GOD

Do you feel overwhelmed by the press of everyday life?  We are all extremely busy with our schedules.  We forget to slow down long enough to spend time with God.  If we are frantically searching for God’s direction, are we slowing down long enough to get directions?  Instead of turning over our thoughts and prayers to Him, we may lean into our own understanding.  Our wisdom is limited to what God can do.  Take time to stop and open you heart to God.

From the rising of the sun unto the going down of the same the LORD’s name is to be praised.
Psalm 113:3

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Tuesday 4.10.12

Posted on 10. Apr, 2012 by in WOD with GOD

As we begin our day, do thoughts of everything you have to do start popping up in your head?  Many of us plan for days ahead or even weeks.  We should welcome every day with a renewed sense of hope and purpose.  What might seem insignificant to you could be really important to the Lord.  Every day is full of possibilities.  Our job is submit ourselves to the Lord and allow Him to work through us.

 Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.  Matthew 6:34

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Monday 4.9.12

Posted on 10. Apr, 2012 by in WOD with GOD

Do you know of someone that had everything going for them and they lost their footing to Satan’s schemes?  As Christians we have the protection of God but we have to pray for it.  If don’t spend time in God’s word and pray for the protection we need every day, we are too could fall into a trap.  Satan is out to destroy life. He always strikes when we are least expecting it. God gives life. He is our Protector, Our Rock and Refuge!

The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.
John 10:10

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Tuesday 4.10.12

Posted on 09. Apr, 2012 by in WOD2

7 rounds of:

Every 3 minutes complete:

400 M Run
12 Plyo Push Ups
3 KB Power Snatches (3 each arm)

Post fastest and slowest times to comments.

Strength: Back Squat 2-2-2-2-2-2

Spealler Does “Linda”-Video

The Squat: All about Hips and Knees” by Mark Rippetoe, CrossFit Journal Preview – video [wmv] [mov]

Trifecta: Shoulder Press, Push Press, Push JerkCrossFit Journal preview video [wmv] [mov]

Are we underestimating how fat Americans are?

“Time you enjoy wasting, was not wasted.”~John Lennon

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Monday 4.9.12

Posted on 08. Apr, 2012 by in WOD2


Deadlift: 1-1/2 bodyweight
Bench press: bodyweight
Clean: 3/4 bodyweight

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

For time:

Compare to 6.18.11

Set-Up and Positioning in the Olympic Lifts” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]

Solving front rack problems-Video

Have You Become An Unhealthy Person?

“Recovering from an Injury Like an Athlete”

Why Do You Drink The Milk You Drink?

Week Schedule:

Monday-Thursday-Regular Schedule
8:15am-CrossFit WOD
4:30-No Class
5:30-No Class
Saturday-9:00-No Class
We will be closed for Greenville Mud Run. 

“Getting motivated is one of the most important steps toward getting what you want.” – Remez Sasson

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Sunday 4.8.12

Posted on 07. Apr, 2012 by in WOD2

Rest Day

After the Sabbath, at dawn on the first day of the week, Mary Magdalene and the other Mary went to look at the tomb. There was a violent earthquake, for an angel of the Lord came down from heaven and, going to the tomb, rolled back the stone and sat on it. His appearance was like lightning, and his clothes were white as snow. The guards were so afraid of him that they shook and became like dead men.

The angel said to the women, “Do not be afraid, for I know that you are looking for Jesus, who was crucified. He is not here; he has risen, just as he said. Come and see the place where he lay. Then go quickly and tell his disciples: ‘He has risen from the dead and is going ahead of you into Galilee. There you will see him.’ Now I have told you.”

So the women hurried away from the tomb, afraid yet filled with joy, and ran to tell his disciples. Suddenly Jesus met them. “Greetings,” he said. They came to him, clasped his feet and worshiped him. Then Jesus said to them, “Do not be afraid. Go and tell my brothers to go to Galilee; there they will see me.” Matthew 28:1-10

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Saturday 4.7.12

Posted on 06. Apr, 2012 by in WOD2

For time:

Run 800 meters
(2 x 400)
10 rounds of:
10 Knees to elbows
10 Reverse Hypers
Run 800 meters (2 x 400)

Post time to comments.

Snatch (work to heavy single)
Weighted Dips 3 x 5

WOD Demo with the O’Regan family – video [wmv] [mov]

Share The True Story Of Easter With A Child

Now if we died with Christ, we believe that we will also live with him. For we know that since Christ was raised from the dead, he cannot die again; death no longer has mastery over him. The death he died, he died to sin once for all; but the life he lives, he lives to God. In the same way, count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:8-11

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