Wednesday 12.7.11

Posted on 07. Dec, 2011 by in WOD with GOD

Unfortunately we are hit with disasters.  Today marks the anniversary of Pearl Harbor.  We have many tragedies in our nation’s history  but Pearl Harbor and 9-11 seem to be the ones we relive the most.  Such a horrible and unexpected attack took the lives of so many.  When are dealing with the pain and loss our life, the only place to turn is to the Lord.  No matter what kind of loss you are dealing with, take it to the Father.  The answers are in his word and they will bring comfort.

 Who can speak and have it happen
   if the Lord has not decreed it? 
Is it not from the mouth of the Most High
   that both calamities and good things come?
Lamentations 3:38

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Wednesday 12.7.11

Posted on 06. Dec, 2011 by in WOD

 

Bench Press 3-3-3-3-3-3-3-3-3-3

Dynamic Bench Press Day

CrossFit Journal -The Ring Push-up-Learning Good Body Position-External Rotation

 I want to know I have been there before-video

Slaying the sugary beast

If we boast at all, we “boast in the Lord.”~2 Corinthians 10:17

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Tuesday 12.6.11

Posted on 05. Dec, 2011 by in WOD

4 rounds for time of:

Max reps back squat @ 65 -70% of 1 RM  
Box Jumps (24/20)  
40 Double Unders

Post total time and number of reps to comments.

Strength: 
Rack Jerk 1-1-1-1

Glute ham raises 3 x 12

“Sail”

Prescribed Scaling for Women” with Tony Budding and Katie Hogan, CrossFit Journal preview video [wmv] [mov]

“Willpower: It’s in Your Head” -New York Times.

Is this your willpower?-Click Here

Humility does not mean thinking less of yourself than of other people, nor does it mean having a low opinion of your own gifts.  It means freedom from thinking about yourself at all.~William Temple

 

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Tuesday 12.6.11

Posted on 05. Dec, 2011 by in WOD with GOD

God promises us His protection.  I was reading a story about how someone was camping and a storm came and their tent blew away and they found protection in crevice in the rock where they were at.  They were dry and protected from the wind.  Place yourself in God’s word and ask for protection from the storm and you will find ourself protected.  He who dwells in the shelter of the Most High will rest in the shadow of the Almighty.  Psalm 91:1

When my glory passes by, I will put you in a cleft in the rock and cover you with my hand until I have passed by. 
Exodus 33:22

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Monday 12.5.11

Posted on 05. Dec, 2011 by in WOD with GOD

When you feel the world pressing in on every side, look up to your Saviour and cry out for help.  Read this verse out loud and claim God word for your life.  It is your life line. 

I lift up my eyes to the mountains—
   where does my help come from? 
My help comes from the LORD,
   the Maker of heaven and earth. 
 He will not let your foot slip— 
   he who watches over you will not slumber; 
indeed, he who watches over Israel
   will neither slumber nor sleep.
 The LORD watches over you—
   the LORD is your shade at your right hand; 
the sun will not harm you by day,
   nor the moon by night.
 The LORD will keep you from all harm—
   he will watch over your life; 
the LORD will watch over your coming and going
   both now and forevermore.
Psalm 121

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Monday 12.5.11

Posted on 04. Dec, 2011 by in WOD

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

Power Clean @ 75% of body weight
Pull Ups

Compare to 6.14.11

Strength:
Clean 1-1-1-1-1 (New PR)
Core Circuit 

Murphy Bulldogs complete season with 6th State Championship-WLOS

Muscle and Fitness-More CrossFit style workouts than bicep curls anymore.  Even a monthly section dedicated to CrossFit style training from Rob Orlando.

CrossFit Kids-Start the week of December 5th.  Each program will be 8 weeks. 
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

Times are subject to change.
Contact us at crossfitmurphy@gmail.com for details. 

And let the peace of Christ rule in your hearts, to which indeed you were called in one body. And be thankful.~Colossians 3:15

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Sunday 12.4.11

Posted on 04. Dec, 2011 by in WOD

Rest Day

Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete.

What is the new Strength and Speed for the Power Athlete WOD?  Nothing, this schedule change won’t play much of a factor in the variance of the WOD’s we normally do at the gym.  This WOD will be biased more toward strength and power.  It will also incorporate more speed training.  The WOD that is posted for the day may or may not be the one performed at the Strength and Speed for the Power Athete.  This does not mean that you can’t come to the 6:30 WOD.  The WODs we do on a daily basis are not much different that these, but a power athlete may not need to run a 5k.  I see fitness as being able to accomplish any task put in front of you,  a high school power athlete is not often presented with a distance run so they need something more applicable to their sport.  You can always perform the daily WOD at the 6:30 even if it is different from the power athlete WOD.

CrossFit Kids-Start the week of December 5th.  Each program will be 8 weeks. 
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

Times are subject to change depending on participant’s needs.
Contact us at 
crossfitmurphy@gmail.com for details. 

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Saturday 12.3.11

Posted on 02. Dec, 2011 by in WOD

Complete as many reps as possible in 3 minutes each of:

Plank ups
Ring Push Ups
Double Unders
Chin ups
Row(Cals)

Congratulations to the State Champion Murphy Bulldogs!!!

Tabata double unders with Chris Spealler and Miranda Oldroyd – video [wmv] [mov]

The idle man does not know what it is to enjoy rest, for he has not earned it.  ~John Lubbock

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Friday 12.2.11

Posted on 01. Dec, 2011 by in WOD

Perform 1 Power Snatch every 30 seconds for 10 minutes.

Use 75-85% of 1 RM Power Snatch

Rest 5 minutes…

As many rounds and reps as possible in 7 minutes of:

5  Parallette pass-throughs
10  KB Power Clean and jerks

Post loads and rounds/reps to comments:

Compare loads to 7.13.11

Go Dogs!!! Win State!!

Watch Live Here!!-Murphy Bulldogs vs. Jones State Championship Game

Schedule Change:
The 9:00am WOD will be moved to 8:00am for today only due to all the travel to support the Bulldogs.

Schedule changes beginning December 5th:
Monday-Thursday 6:30-7:30pm-Strength and Speed for the Power Athlete (this will still be an open CrossFit WOD)
CrossFit Kids-Start the week of December 5th.  Each program will be 8 weeks. 
Pre-K Ages 3-5 Wednesdays 10:30-11:15
Ages 6-10 Thursdays  3:30-4:30
Big Dogs Ages 11-14 Fridays 3:30-4:30

Times are subject to change.
Contact us at 
crossfitmurphy@gmail.com for details. 

Save the date!!!
CrossFit Murphy Christmas Party-Friday, December 16th at Shoebooties Cafe 7:30pm

“Champions aren’t made in the gyms. Champions are made from something they have deep inside them a desire, a dream, and a vision.”~Muhammad Ali

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Thursday 12.1.11

Posted on 30. Nov, 2011 by in WOD

Every minute on the minute for 8 minutes perform a:

200 M Run

Post times for each round to comments.

Strength:
Bench Press 5-5-5-5-5
Box Squat 2-2-2-2-2-2-2

CrossFit Endurance: Running Hills” with Brian MacKenzie, CrossFit Journal preview video [wmv] [mov]

Lifting Big & Eating Big: Not Just For The Boys  

Reebok’s Attention to CrossFit Feedback Boost Branding and Product Quality Initiatives” by Patrick Rishe, Forbes.

There is no distance on this earth as far away as yesterday.~Robert Nathan

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