Monday 1.9.12

Posted on 11. Jan, 2012 by in WOD2

3 rounds for time of:

10 Deadlifts (135/95)
10 Hang Power Cleans (135/95)
10 Push Jerks (135/95)
40 Ab mat sit ups

If you can find a path with no obstacles, it probably doesn’t lead anywhere.  ~Frank A. Clark

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Monday 1.10.12

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

We are starting a new challenge today at CrossFit Murphy.  We are revamping our diets from the holidays.  Why do we do challenges?  It helps us get back on track, encourage each other and feel better.  Why wouldn’t you want to feel better?  Many of us get back into bad habits and then we are mad when we feel yucky.  The hardest thing I have found is keeping a balance in life.  We have a shirt that says on the back, GOD. FAMILY.CROSSFIT.  First and foremost is God.  Family is next and then CrossFit encompasses the realm of health and wellness.  It is not just doing the work outs, it is respecting your body and taking care of it.  It is eating right and taking care of yourself.  When you are doing these things the benefits carry through out other aspects of your life.  Do you just want to survive in life or do you want to thrive? 
Because of our potential, we must eliminate the voices of fear and doubt, think big, believe in ourselves, and persist in action until our dreams are achieved. We cannot allow the dominant culture and ease of mediocrity to replace the work necessary for success in anything. We alone determine and create our own potential; and yes, we literally can become and accomplish anything if only we can learn how to think big, believe more, and act now! ~Matthew V. Toone

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?  You are not your own; you were bought at a price.  Therefore honor God with your bodies.” ~ 1 Corinthians 6: 19-20

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Monday 1.9.12

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

We are starting a new challenge today at CrossFit Murphy.  We are revamping our diets from the holidays.  Why do we do challenges?  It helps us get back on track, encourage each other and feel better.  Why wouldn’t you want to feel better?  Many of us get back into bad habits and then we are mad when we feel yucky.  The hardest thing I have found is keeping a balance in life.  We have a shirt that says on the back, GOD. FAMILY.CROSSFIT.  First and foremost is God.  Family is next and then CrossFit encompasses the realm of health and wellness.  It is not just doing the work outs, it is respecting your body and taking care of it.  It is eating right and taking care of yourself.  When you are doing these things the benefits carry through out other aspects of your life.  Do you just want to survive in life or do you want to thrive?   

Because of our potential, we must eliminate the voices of fear and doubt, think big, believe in ourselves, and persist in action until our dreams are achieved. We cannot allow the dominant culture and ease of mediocrity to replace the work necessary for success in anything. We alone determine and create our own potential; and yes, we literally can become and accomplish anything if only we can learn how to think big, believe more, and act now! ~Matthew V. Toone 

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God?  You are not your own; you were bought at a price.  Therefore honor God with your bodies.” ~ 1 Corinthians 6: 19-20  

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Sunday 1.8.12

Posted on 07. Jan, 2012 by in WOD with GOD

Propitiation means: something that propitiates; specifically : an atoning sacrifice.  God sent his Son as a sacrifice for our sins.  Jesus is the gap between man and God.  There is no other way to reach God except through his Son. 
 
In this the love of God was made manifest among us, that God sent his only Son into the world, so that we might live through him. In this is love, not that we have loved God but that he loved us and sent his Son to be the propitiation for our sins. Beloved, if God so loved us, we also ought to love one another. 
1 John 4:9-11

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Sunday 1.8.12

Posted on 07. Jan, 2012 by in WOD2

Rest Day

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Saturday 1.7.12

Posted on 07. Jan, 2012 by in Uncategorized, WOD with GOD

Have you ever heard the song Van Zant sings, Help Somebody?  He sings help somebody if you can and get right with the man.  Which means get right with God.  We all have our own struggles but as long as we are right with God that is all that matters.  God is the only thing that will always be there for you, never changes, He loves us unconditionally.  That doesn’t give us right to live how we want to live and just expect God to bless us.  We have to stay close to him and live by his Word.  Profound and simple, Get Right With The Man.

 And I will ask the Father, and he will give you another advocate to help you and be with you forever- the Spirit of truth. The world cannot accept him, because it neither sees him nor knows him. But you know him, for he lives with you and will be in you.
John 14:16-17

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Saturday 1.7.12

Posted on 06. Jan, 2012 by in WOD2

800 M Run (MMS Gym)
50 KB Swings (70/53)
400 M Farmer’s Walk (45/25 plate in each hand)
25 KB Swings (70/53)

For time:

Every time you touch the plates to the ground count it as a penalty.  Each penalty will count a 3 burpees upon completion of the workout.

Strength: Front Squat 5-5-5-3

Think Like a Bumblebee, Train Like a Racehorse-CrossFit Journal

Lecture of a Lifetime-Randy Pausch

Saturday Schedule:
Cherokee County Schools will be in session 1/2 day.
9:00am CrossFit WOD
12:00-1:00 CrossFit WOD (open gym)

“I count him braver who overcomes his desires than him who conquers his enemies; for the hardest victory is the victory over self.” ~ Aristotle

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Friday 1.6.12

Posted on 06. Jan, 2012 by in WOD with GOD

We all worry about something in our life.  We do we allow it to consume our thoughts instead of turning it over to the Lord.  Often we feel as if we have more control if we worry.  The truth is we are like a plane spinning out of control.  Only with one direction is down unless we allow the Lord to take over and be our pilot.  He tells us he  will take care of us.  Why do we have such little faith?  When He is the one that holds the heavens and the earth in the palm of his hand.  “The Father loves the Son and has placed everything in his hands. “John 3:35 

“And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these. If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith?  Matthew 6:28-30

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Friday 1.6.12

Posted on 05. Jan, 2012 by in WOD2

“Fight Gone Bad” on Friday!

Three rounds of:

Wall-ball(20/14) (Reps)
Sumo deadlift high-pull(75/55) (Reps)
Box Jump (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 10.20.11

Bench Press Technique, from Westside Barbell~CrossFit Journal

30 Challenges for 30 Day of Growth

Have any friends or family members interested in trying CrossFit in the new year?  CrossFit Murphy will be offering a FREE Foundations course beginning Tuesday, January 17th (limited spots available).  There will be 4 classes will be held on Tuesday/Thursday nights 7:30-8:30pm. If you refer a friend or family member that begins a membership, then you get your next month 50% off!

Schedule:
Friday
9:00am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 CrossFit WOD (Open Gym)

But I have prayed for you, that your faith should not fail; and when you have returned to Me, strengthen your brethren.”~Luke 22:32

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Thursday 1.5.12

Posted on 05. Jan, 2012 by in WOD with GOD

If we place our hope and strength in the Lord, he will supply us with what we need.  If we rely on our own strength or someone else’s we will be disappointed.  We work out to feel better and get stronger.  Our goal is to be fit.  What is your goal to be fit spriritually?  You can’t be strong in the Word if you never read it.  You can’t be close to the Lord if you never talk to him.  We often find ourselves quesioning God why is this happening?  Instead of realizing that is the first time we took time out of our busy schedule to acknowledge him.  Place your all in all in him and you won’t be disappointed.

“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.”  Isaiah 40:29-31

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