Wednesday 7.11.12

Posted on 10. Jul, 2012 by in WOD2

“Fight Gone Bad”

Three rounds of:

Wall ball (20/14) (Reps)
Sumo deadlift high-pull (75/55) (Reps)
Box Jump  (24/20) (Reps)
Push press (75/55) (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Compare to 1.6.12

“Mental Toughness” with Rich Froning and Dan Bailey – video [wmv] [mov]

CrossFit Games Update: July 9, 2012

A Day With The Legend: Chris Spealler

“Where hope would otherwise become hopelessness, it becomes faith.”~Robert Brault

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Tuesday 7.10.12

Posted on 09. Jul, 2012 by in WOD2

3 rounds for time of:

50 Air Squats
40 Ab Mat Sit ups
30 Push ups (deload)
20 Pull ups
10 Handstand Push ups

Compare to 11.3.11

Strength: Bench Press 2-2-2-2-2 (resting 2 minutes between each set)

Compare SWOD and add loads to 5.9.12

Life Changes In A Moment-CrossFit Lisbeth

How To Push A Sled-CrossFit Football

25 More Signs That You Lift Big And Eat Big-Lift Big Eat Big

Excuse Derail Your Fitness Goals So Stop Making Them

In the same way, count yourselves dead to sin but alive to God in Christ Jesus.~Romans 6:11

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Monday 7.9.12

Posted on 09. Jul, 2012 by in WOD with GOD

Do you ever think about how arrogant we are and that we think God owes us an explanation for why things are the way they are.  Why do we feel like God should give an account to us.  We often forget our place and that He created us.  You hear people say or even you have said yourself, why has this happened?  Where is God in all this mess?  The answer is simple.  He is where He has always been.  He is the Lord God Almighty, who was, and is, and is to come.  He never changes.

All the peoples of the earth are regarded as nothing. He does as he pleases with the powers of heaven and the peoples of the earth. No one can hold back his hand or say to him: “What have you done?” Daniel 4:35

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Monday 7.9.12

Posted on 08. Jul, 2012 by in WOD2

Every minute on the minute for 10 minutes perform:

100 M Sprint
3 Power Snatches

Count every round not completed as a penalty and perform 5 toes to bar post WOD for every penalty.

Post loads and penalties to comments.


5 rounds not for time of:

3 Snatch Deadlifts To Knee
3 Snatch Pulls
3  Snatches (Power or Squat)

Getting Stronger? CrossFit Murphy Deadlft PR’s 

Simple Nutrition: Part 2” with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

CrossFit Games WODs Released

Live Coverage Of The CrossFit Games Here

Tips And Tricks For Staying Healthy While Traveling

CrossFit Murphy will begin a coed group devotional “Crazy Love” tonight at 7:30.  You must have read chapter one in order to be prepared.  It is not to late to sign up.  Even if you must miss tonight, or other nights during the devotional, you can stay caught up by reading on your on so do not hesitate to participate.

“A child who does not play is not a child, but the man who does not play has lost forever the child who lived in him.”~Pablo Neruda

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Sunday 7.8.12

Posted on 07. Jul, 2012 by in WOD2

Rest Day

Please read chapter one of “Crazy Love” before devotional Monday night.
Contact me if you have not picked up your book.

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Saturday 7.7.12

Posted on 07. Jul, 2012 by in WOD2

5 rounds of:

2 minutes to complete the following:
Row 300 M
Max Reps Front Squat @ 75-80% of SWOD Power Clean
Rest 3 minutes

Post total reps of front squat to comments.

Strength: 1 Power Clean every minute on the minute of 10 minutes.

Joint Mobility” with Kelly Starrett, CrossFit Journal preview video [wmv] [mov]

Advice On Scaling

CrossFit South Bay: “Gym Rules”

“Everybody ought to do at least two things each day that he hates to do, just for practice.”~William James

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Friday 7.6.12

Posted on 05. Jul, 2012 by in WOD2

Two person teams work to accomplish max meters in 10 minutes of:

Swim 50 M (Rotate every 50 meters)


As many rounds and reps in 10 minutes of:

2 Deep End Muscle Ups
4 Partner Handstand Push Ups
8 KB Swings

Partners rotate every round.

CrossFit Games Update Show

Don’t Avoid The Suck-CrossFit Lisbeth

Tight Hip Flexors

All WOD’s (including Big Dogs) today will be performed at Cherokee Hill’s Golf Course at regularly scheduled WOD times.

Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim. ~Author Unknown

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Thursday 7.5.12

Posted on 04. Jul, 2012 by in WOD2

4 rounds for time of:

15 Thrusters (95/65)
30 Double Unders
200 M Run

Strength: Deadlift 1-1-1 (find a new 1 rep max)

Simple Nutrition” with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov]

Sugar Is More Trouble Than Its Worth

We will begin a coed group devotional series “Crazy Love” at the gym tentatively on Monday nights 7:30-8:30 starting July 9th. Times are subject to change depending on needs of the group.  To sign up, post to comments.

“The second half of a man’s life is made up of nothing but the habits he has acquired during the first half.”~Feodor Dostoevski

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Tuesday 7.3.12

Posted on 04. Jul, 2012 by in WOD with GOD

Jesus is translated from the Greek iesous, which originally came from the Hebrew yahowshua, means “Jehovah is salvation”. Salvation is found in no one else, for there is no other name under heaven given to mankind by which we must be saved.” Acts 4:12. Praise His name and who He is. We get focus on what does God do for us and not on who he is. He is our Blessed Redeemer!

Therefore God exalted him to the highest place
and gave him the name that is above every name,
that at the name of Jesus every knee should bow,
in heaven and on earth and under the earth,
and every tongue acknowledge that Jesus Christ is Lord,
to the glory of God the Father.
Phillipians 2:9-11

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Monday 7.2.12

Posted on 04. Jul, 2012 by in WOD with GOD

Have you fallen into a complacent frame of mind in your spiritual walk? What does complacent mean? It means being self satisfied or unconcerned. This is something we have to be on guard against. What areas of your life do feel your allowing this to settle in. Pray for awareness and direction that we don’t become complacent in our walk with the Lord.

“…and the complacency of fools shall destroy them.” Proverbs 1:32

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