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Wednesday 4.3.13

Posted on 02. Apr, 2013 by in WOD2

Every minute on the minute for 14 minutes perform:

Even minutes-200 M Run
Odd minutes-6 Bench Press reps @ 65-70%% of 1 rep max

Skill: 4 rounds of:
Minute 1-10 Pistols (alternating)
Minute 2-3-6 Muscle Ups
Minute 3-8 Kipping Handstand Push Ups

Skill: 5 minutes of Triple Under practice

Dave Castro Gives Insight to 13.5-Video

CrossFit Games Update Show-Video

The Significance of the Open-Video

Chad Vaughn-285lb Snatch-Video

“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing your self to the limit, knowing that all the effort is going to pay off.”~Mary Lou Retton

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Tuesday 4.2.13

Posted on 01. Apr, 2013 by in WOD2

“Team WOD”

Teams of 2 each complete the following for time:

100 Overhead Squats (95/65)
100 Lateral Burpees
100 Push Ups (de-load)

100 SDHP (95/65)
100 Box Jumps (24/20)
100 Wall Balls (20/14)

Only one partner may be working on the exercise at a time.

Week Four In The Books

10 Articles For Expecting Moms-Why and How to Exercise During Pregnancy

“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.”~Phillip Adams

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Monday 4.1.13

Posted on 31. Mar, 2013 by in WOD2

10 rounds of:

2 Cleans (power or squat)
8 Chest to Bar Pull Ups

Complete 10 sets with the load increasing every set.  Immediately perform 8 chest to bar pull ups after each set of cleans.  There is no time component for this workout but it must completed within a 20 minute time cap.  Rest as long as needed between sets, but load must increase every set.

Post loads and run times to comments.

Rest 5 minutes…

4 rounds each for time of:

Every 4 minutes complete:

550 M Run (1 lap)

Check The CrossFit Games Leaderboard Here (Mid Atlantic)

Jason Khalipa’s 129 Reps On 13.4-Video

“Being humble means recognizing that we are not on earth to see how important we can become, but to see how much difference we can make in the lives of others.”

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Sunday 3.31.13

Posted on 30. Mar, 2013 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 3.30.13

Posted on 29. Mar, 2013 by in WOD2

3 person teams complete the following:

3 rounds for max reps as a team in 3 minutes of:

Prowler Sprint 25 M
Rest 3 minutes between rounds

4 rounds of:
Every 3 minutes
Max reps Bench Press @ bodyweight

Thorisdottir Sidelined by Back Injury

Today will be the only make up day for Open WOD 13.4 at 10:00am. 

And when Jesus had cried out again in a loud voice, he gave up his spirit. At that moment the curtain of the temple was torn in two from top to bottom. The earth shook and the rocks split. The tombs broke open and the bodies of many holy people who had died were raised to life. They came out of the tombs, and after Jesus’ resurrection they went into the holy city and appeared to many people.~Matthew 27:50-53

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Friday 3.29.13

Posted on 28. Mar, 2013 by in WOD2

For time:

Run 1 mile (MHS Loop reverse)
30 Back Squats (bodyweight/75% bodyweight)
30 Burpees

Compare to 10.2.12

Strength: Front Squat (find a 10 rep max)

Cash out: 4 round not for time of:
7 Strict Chin Ups
10 Overhead Walking Lunges (45/25)

Bar Muscle Up Progression-Video

How CrossFit Ended My War With My Body

400%-Should Kids Specialize?

13.4 make up will be Saturday at 10:00am

They left that place and passed through Galilee. Jesus did not want anyone to know where they were,because he was teaching his disciples. He said to them, The Son of Man is going to be delivered into the hands of men. They will kill him, and after three days he will rise.~Mark 9:30-31

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Thursday 3.28.13

Posted on 27. Mar, 2013 by in WOD2

CrossFit Games Open 13.4

Complete as many reps as possible in 7 minutes of the following rep scheme:

3 Power Clean and Jerks (135/95)
3 Toes to Bar
6 Power Clean and Jerks (135/95)
6 Toes to Bar
9 Power Clean and Jerks (135/95)
9 Toes to Bar
12 Power Clean and Jerks (135/95)
12 Toes to Bar
15 Power Clean and Jerks (135/95)
15 Toes to Bar
18 Power Clean and Jerks (135/95)
18 Toes to Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Click HERE to watch Julie Foucher demo a video submission for Open Workout 13.4.

Click HERE to see the workout description

The way of a fool is right in his own eyes, but a wise man listens to advice~Proverbs 12:15

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Wednesday 3.27.13

Posted on 27. Mar, 2013 by in WOD with GOD

An Epistle is defined as one of the letters adopted as books of the New Testament.  In 2 Timothy, In his letter, Paul urges Timothy to not have a “spirit of timidity” and to “not be ashamed to testify about our Lord” (1:7-8)

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.  So do not be ashamed of the testimony about our Lord or of me his prisoner. Rather, join with me in suffering for the gospel, by the power of God.  He has saved us and called us to a holy life—not because of anything we have done but because of his own purpose and grace. This grace was given us in Christ Jesus before the beginning of time, but it has now been revealed through the appearing of our Savior, Christ Jesus, who has destroyed death and has brought life and immortality to light through the gospel.
(2 Timothy 1:7-10) 

In 2 Timothy he talks about perilous times.  The word translated perilous has the idea of troubles, difficulty, and stressful situations. This sort of atmosphere will mark the last days.  Many people feel like we are in the last days.  In Matthew 24 these are described as the birth pains before Christ’s return.
Watch out that no one deceives you. For many will come in my name, claiming, ‘I am the Messiah,’ and will deceive many. You will hear of wars and rumors of wars, but see to it that you are not alarmed. Such things must happen, but the end is still to come. Nation will rise against nation, and kingdom against kingdom. There will be famines and earthquakes in various places. All these are the beginning of birth pains.

Birth pains become increasingly closer in time from each other before the child is born.  We have had wars, famines, earthquakes and devastation all throughout history but when the time comes near for Christ to return they will become more frequent like birth pains.  It could be 100 more years, 100 days, 10 minutes away.  “But about that day or hour no one knows, not even the angels in heaven, nor the Son, but only the Father,  Mark 13:32 .  We don’t know what the future holds but we know who holds the future.  Do not be afraid of the uncertainties that lie ahead but face every day with power, love and self-discipline.

say to those with fearful hearts, “Be strong, do not fear; your God will come, he will come with vengeance; with divine retribution he will come to save you.”  Isaiah 35:4

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Wednesday 3.27.13

Posted on 26. Mar, 2013 by in WOD2

As many rounds and reps as possible in 20 minutes of:

200 M Run
50 Double Unders

15 KB Swings (53/35)
1 Rope Climb

CrossFit Games Update: March 26, 2013-Video

13.4 Live Anouncement Here At 8:00 EST

“If you want to know your past – look into your present conditions.  If you want to know your future – look into your present actions.”~Chinese Proverb

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Tuesday 3.26.13

Posted on 25. Mar, 2013 by in WOD2

Every minute on the minute for 10 minutes complete:

5 Thrusters (115/80)
12 Push Ups (de-load)

Rx’d + (135/95)

-Perform 5 Power Snatches every minute on the minute for 4 minutes

-Rest 1 minute
-Perform 5 Power Snatches every minute on the minute for 4 minutes
-Rest 1 minute
-Perform 1 Power Snatch every 30 seconds for 4 minutes
-Increase load every 4 minutes

WOD with GOD

Small But Mighty: CrossFit Murphy

That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties. For when I am weak, then I am strong.~2 Corinthians 12:10

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