Monday 11.14.11

Posted on 14. Nov, 2011 by in WOD with GOD

This weekend we visited CrossFit 2232 in Bryson City, NC.  Owner Jama Anders and his wife Amy had their grand opening.  The 2232 stands for Luke 22:32.  “ But I have prayed for you, Simon, that your faith may not fail. And when you have turned back, strengthen your brothers.” 

I thought this was really cool and wanted to share it with you.  We are all strengthening our brothers/sisters everyday when we show up.  When we come together and encourage each other we our building each other up not tearing down.  We are all physically stronger due to the work outs but also we are strengthed mentally and emotionally.  Keep encouraging and strengthening each other in the Lord. 

Therefore encourage one another and build each other up, just as in fact you are doing.  1 Thessalonians 5:1

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Monday 11.14.11

Posted on 13. Nov, 2011 by in WOD

Five rounds for time of:

200 M Run
20 Pull-ups
200 M Run
20 Push ups
200 M Run
20 Ab mat sit ups
200 M Run
20 Air squats

Post time to comments.

CrossFit Makes You Better” with Jeremy Howe and Nicky Muller, CrossFit Journal preview video [wmv] [mov]

Rich Froning does “Grace” at 225 pounds in 4:49 – video [wmv] [mov]

Seventy percent of success in life is showing up.~Woody Allen

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Sunday 11.12.11

Posted on 12. Nov, 2011 by in WOD with GOD


Revelation describes heaven in great detail and all the colors and the fact that it never gets dark in heaven because the Lord is the light.  It is amazing to the street are paved in gold!!  Everyone here on earth is selling their gold for cash and heaven’s street are paved in it.  We have no clue how beautiful and how amazing heaven is.

The foundations of the city walls were decorated with every kind of precious stone. The first foundation was jasper, the second sapphire, the third chalcedony, the fourth emerald, the fifth sardonyx, the sixth carnelian, the seventh chrysolite, the eighth beryl, the ninth topaz, the tenth chrysoprase, the eleventh jacinth, and the twelfth amethyst. The twelve gates were twelve pearls, each gate made of a single pearl. The great street of the city was of pure gold, like transparent glass. I did not see a temple in the city, because the Lord God Almighty and the Lamb are its temple.  The city does not need the sun or the moon to shine on it, for the glory of God gives it light, and the Lamb is its lamp. The nations will walk by its light, and the kings of the earth will bring their splendor into it. On no day will its gates ever be shut, for there will be no night there. The glory and honor of the nations will be brought into it. Nothing impure will ever enter it, nor will anyone who does what is shameful or deceitful, but only those whose names are written in the Lamb’s book of life.  Revelation 21:19-27 
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Sunday 11.13.11

Posted on 12. Nov, 2011 by in WOD

Rest Day

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Saturday 11.12.11

Posted on 11. Nov, 2011 by in WOD with GOD

Do we boldly go to God and pray?  Think about how a child goes to their parent.  Children usually don’t lack boldness when they are in need.  Neither should we.  I think as adults we over analyze situations and how we present them in prayer.  Just ask!!  Go to God and lay it on the table and once you do leave it there.  Don’t pick it up and take it back just for safekeeping.  One time I was at Fields of the Woods and I witnessed something really cool.  At the top of all those stairs,(you know where I’m talking about if you’ve ever been there) there was place where people had written prayer requests on paper and left them.  Some of them had been burned.  That is actively letting go of something.  Turning it over to the Lord and let Him take care of it.  He tells us to, why don’t we??  It is simply lack of trust on our part.  

 Let us therefore come boldly unto the throne of grace, that we may obtain mercy, and find grace to help in time of need.  Hebrew 4:16

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Saturday 11.12.11

Posted on 11. Nov, 2011 by in WOD

Complete as many rounds as possible in five minutes of:
3 Deadlifts (275/185)
7 Push Presses (115/80)

Post complete rounds and reps to comments.

Strength: Weighted Chin ups 3-3-3-3

Compare to 5.16.11

Lift like a Girl

Longevity through CrossFit

Feed a cold-Paleo-style

Saturday Schedule:
8:45am-Depart for CrossFit 2232 in Bryson City for Team WOD.  WOD begins at 10:00am and should be back by lunch.  Contact us if you are interested in going!
9:00 CrossFit WOD (Open gym @ CrossFit Murphy)

Most people are other people.  Their thoughts are someone else’s opinions, their lives a mimicry, their passions a quotation. ~Oscar Wilde

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Friday 11.11.11

Posted on 11. Nov, 2011 by in WOD with GOD

Today we celebrate Veterans Day, honoring our military veterans.  “As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” -John Fitzgerald Kennedy

We need to live in gratitude of what our military has done and continues to do so that we can live in peace.  Just as these courageous men and women have fought and died for our peace so did Jesus.  He died on the cross so they you could live.  It was the only way we could be saved was by a Saviour, sinless and blameless and he died for you and me. 

 Soliders Psalm 91 Prayer
By Harriet Yoder

O Lord Most High, help me to dwell in your secret place and abide under Your shadow.

Help me to believe and say out loud for everyone to hear that You are my refuge and my fortress; that You are my God; and that in You I put my trust.

O Lord God Almighty, please deliver me from hidden traps and diseases.

Father God, cover me with Your camouflage; hide me under Your wings; and let Your truth be my shield and buckler against the fiery darts—the lies—of the enemy.

Lord Jesus, help me not to be afraid of terrorists’ attacks in the night; or weapons that fly by day; or sicknesses that walk in darkness; or destruction that wastes at noonday.

O Holy God, though a thousand fall at my side, and ten thousand fall at my right hand; please let it not come close to me and my companions.

O Lord Most High, let me live to see the reward of the wicked, because You are my refuge and my home. Let no evil conquer me and let no plague come into my house or near my family.

O Lord, my Strength and my Redeemer, please set angels over me to keep me in all Your ways, to bear me up in their hands and to keep my feet from stumbling.

Father God, help me to tread upon the lion and adder and trample the young lion and the dragon under my feet.

Lord Jesus, I love you with all my heart and I know Your name. Deliver me and lift me on high to soar with the eagles. I call upon you to be with me in times of trouble to deliver and honor me because I know Your name. Please show me Your salvation and satisfy me with a long life.

I ask this prayer in the name of Jesus Christ


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Friday 11.11.11

Posted on 10. Nov, 2011 by in WOD

Back Squat 1-2-3-3-3

Metcon: Row 2k

Friday-Veteran’s Day Schedule
9:00am CrossFit WOD
5:00-6:30 CrossFit WOD (Open Gym)

Thank You Veteran’s!!

Fear cannot take what you do not give it.~Christopher Coan

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Thursday 11.10.11

Posted on 10. Nov, 2011 by in Uncategorized

“Firmness of mind supports under many pains and trials. But when the conscience is tortured with remorse, no human fortitude can bear the misery; what then will hell be?” ( Matthew Henry Commentary)
Do we have mind over matter?  No matter what comes our way, sickness, destruction, death, etc..,how firm are we in our foundation to handle these things?  Only with God can we overcome the trials in life.  He is our Strong Tower and Refuge, our Mighty Deliverer!
The spirit of a man will sustain his infirmity; but a wounded spirit who can bear?  Proverbs 18:14

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Thursday 11.10.11

Posted on 09. Nov, 2011 by in WOD

30-25-20-15-10-5 reps for time of:

Ab mat sit ups
Plank ups
Ring L-sit (seconds)
KB swings (53/35)

Ditching the Donkey Kick in Oly Lifts

We Don’t Do Easy, We Don’t Do Lazy” with Erin LaVoie by Sevan Matossian, CrossFit Journal preview video [wmv] [mov]

Take rest; a field that has rested gives a bountiful crop.~Ovid

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