Thursday 11.17.11

Posted on 16. Nov, 2011 by in WOD

Row 1 minute
1 minute to complete 15 KB swings (70/53)

Teams of 2 will work to accomplish max meters.  One partner will spend 1 minute rowing for max meters while the other partner performs 15 kb swings.  At the end of the minute, partners will switch and continute this pattern for 10 minutes.

Post load and total meters to comments. 

Strenth: Zercher Walk

Compare Strength to 6.2.11

Zercher Walk Demo

The Garage Games

We should all be concerned about the future because we will have to spend the rest of our lives there.~Charles F. Kettering

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Thursday 11.17.11

Posted on 16. Nov, 2011 by in WOD with GOD

Do the days seem to fly off the calendar?  November is already half-way through.  Thanksgiving will be here and then you blink and your making your New Year’s Resoultion. Your next goal is to get your taxes done, celebrate Easter, school is out for summer which is now more like two months than three.  School is back in, Fall sets in and the year is almost over!  If we are not careful life will pass us by and we will wonder what did we do?  Savor everyday.  Take each and every moment as a gift.  Like someone said before, “what matters on your tombstone between you date of birth and date of death,  is what does the dash represent?”  What did you do that set you apart and made life matter? 

What I mean, brothers, is that the time is short … For this world in its present form is passing away.  1 Corinthians 7:29–31

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Wednesday 11.16.11

Posted on 16. Nov, 2011 by in Uncategorized, WOD with GOD

Discipline is really hard.  What gives us the balance in life we need?  Without constantly praying for help in our weaknesses we will be overcome by them.  Sometimes we can get on top of a weakness and get control to find a weakness somewhere else.  You will never be strong at everything, all the time.  If your weakness is overeating, pray for discipline.  If your weakness laziness, pray for help to become more active.  If your weakness is disorganization, pray for organization.  If your weakness is overspending, pray for wisdom in spending.  It is not always a physical weakness but often always a mental.  Train your mind in the Word of God and his promises for you and your life.

Fix these words of mine in your hearts and minds; tie them as symbols on your hands and bind them on your foreheads. Teach them to your children, talking about them when you sit at home and when you walk along the road, when you lie down and when you get up. Write them on the doorframes of your houses and on your gates. Deuteronomy 11:18-20

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Wednesday 11.16.11

Posted on 15. Nov, 2011 by in WOD

As many rounds and reps as possible in 8 minutes of:

5 Box jumps (24/20)
10 Plyo push ups
20 Double unders

2011 CrossFit Games-Confidence

CrossFit Quickie-How to do a muscle up

“A Good Coach”-Shoreline CrossFit

We must embrace pain and burn it as fuel for our journey.~Kenji Miyazawa
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Tuesday 11.15.11

Posted on 14. Nov, 2011 by in WOD


1 Back Squat
1 Power Clean
1 Shoulder Press

You can use any weight on the lifts and it can be done in any amount of rounds. You can only do one rep at a time and must cycle through all three lifts to complete one round.   The goal is to lift 10,000lbs. for men and 7000 lbs. for women in as short of time as possible.

Live Better Outside the Box-LiveXFit

Pictures from Bryson City’s CrossFit 2232 Grand Opening

So What Is Your Excuse?

I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.~Galations 2:20

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Tuesday 11.15.11

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

Do you feel in despair?  This time of the year is hard.  They are already advertising Christmas buying on television.  So much going on with the holidays approaching.  We miss out on the true meaning of Thanksgiving and Christmas if we get wrapped up in the food, the gift buying, etc..Financially people are strapped.  Don’t despair.  Don’t put yourself in a bind.  Ask for help from the One who can help you out of a jam.  Ask for wisdom and discernment during the holidays and do what really matters, take time to be with your family.

 We are hard pressed on every side, but not crushed; perplexed, but not in despair  2 Corinthians 4:8

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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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