Tuesday 1.31.12

Posted on 30. Jan, 2012 by in WOD2

For time:

Run 1 Mile (MHS reverse loop)
10 Hang Cleans (135/95)
2 Rope Climbs
800 M Run (Doyle’s)
10 Hang Cleans (135/95)
2 Rope Climbs
400 M Run
10 Hang Cleans (135/95)
2 Rope Climbs
200 M Run
10 Hang Cleans (135/95)
2 Rope Climbs

1st Annual CrossFit Murphy Dodgeball Tournament

CrossFit Open Registration Begins Feruary 1st-Everyone, regardless of skill level should participate!! 

Reebok CrossFit: The Sport of Fitness has Arrived at the Empire State Building-Video

Fitness Lonnie on The New Reebok Commercial-Video

Video: A 13-year-old girl holds eight world weightlifting records: www.cnn.com

You know you are truly dedicated to something when you lie about being hurt so no one will make you stop.~Author unknown

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Monday 1.30.12

Posted on 29. Jan, 2012 by in WOD with GOD

I love a good movie.  Secretariat being one of my favorites that you can watch with your kids.  Every time it is on we watch it.  The cool thing about the movie is it is a true story.  I have found horses remarkable creatures even though I have been thrown off a few.  We like to watch movies about triumph and courage.  Secretariat, nicknamed: Big Red; was the most captivating, racehorse of all time. He was the only equine featured on the front cover of Time Magazine, and did this during Watergate. Secretariat won the Triple Crown in 1973, the first winner since Citation in 1948.  The Belmont being won by 31 lengths.  At the beginning and end of the movie, Diane Lane quotes scripture out of Job 39.  It is a wonderful verse about courage.  Are we ready to run the race set out before us?  Are we ready when the trumpet sounds?

 

“Do you give the horse his strength or clothe his neck with a flowing mane? Do you make him leap like a locust, striking terror with his proud snorting? He paws fiercely, rejoicing in his strength, and charges into the fray. He laughs at fear, afraid of nothing; he does not shy away from the sword. The quiver rattles against his side, along with the the flashing spear and lance. In frenzied excitement he eats up the ground; he cannot stand still when the trumpet sounds.”  Job 39:19-24

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Monday 1.30.12

Posted on 29. Jan, 2012 by in WOD2

Five rounds for time of:

35 Double Unders
Run 200 meters

Compare to 9.17.11

Strength: Bench Press 1-1-1 (find a new PR)

GGC: Max sled pull for distance in 1 minute (135/90)

“This Bar is Light” from CrossFit Goal Setting

Starting CrossFit at 63” with Jim Menjou, free CrossFit Journal video, preview – [wmv] [mov]

CrossFit – Coaching Points for Lifting Stones Part 2 with Rob Orlando

What I Should Look Like When I Sprint

It is possible to do everything right with no mistakes and still lose. That’s just life! But if you approach a challenge tentative and afraid that you will make mistakes, you will lose! Do your best; trust in yourself and what you learned.~Tony Calabrese

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Sunday 1.29.12

Posted on 28. Jan, 2012 by in Schedule, WOD2

Rest Day

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Sunday 1.29.12

Posted on 28. Jan, 2012 by in WOD with GOD

This earth is so temporary yet we live like we are going to be here forever.  I think we are blinded by our desires of earthly possessions and lose sight of what really matters.  Focus on the unseen because it is eternal.  The unseen being Christ and our heavenly home.  But, we focus on him, all our priorities fall in place.  We get discouraged easily by our faults but if our heart is given to him we will never lose that hope.

Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal. 2 Corinthians 4:16-18

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Saturday 1.28.12

Posted on 28. Jan, 2012 by in WOD with GOD

I love this chapter in 2 Corinthians when it talks about jars of clay.  I remember in high school the band jars of clay came out.  That was the first time I had heard jars of clay.  Until I started really digging in the word of God later in life, I realized it wasn’t just the name of a band.

I like where it says we are hard pressed on every side, but not crushed; perplexed, but not in despair;persecuted, but not abandoned; struck down, but not destroyed.  This is a charge to us as Christians and believers in Christ, don’t be in despair.  We feel the crushed by the trials on earth but thankfully we are over comers in Christ.

Therefore, since through God’s mercy we have this ministry, we do not lose heart. Rather, we have renounced secret and shameful ways; we do not use deception, nor do we distort the word of God. On the contrary, by setting forth the truth plainly we commend ourselves to every man’s conscience in the sight of God. And even if our gospel is veiled, it is veiled to those who are perishing. The god of this age has blinded the minds of unbelievers, so that they cannot see the light of the gospel of the glory of Christ, who is the image of God. For we do not preach ourselves, but Jesus Christ as Lord, and ourselves as your servants for Jesus’ sake. For God, who said, “Let light shine out of darkness,” made his light shine in our hearts to give us the light of the knowledge of the glory of God in the face of Christ.

But we have this treasure in jars of clay to show that this all-surpassing power is from God and not from us. We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed. We always carry around in our body the death of Jesus, so that the life of Jesus may also be revealed in our body. For we who are alive are always being given over to death for Jesus’ sake, so that his life may be revealed in our mortal body. So then, death is at work in us, but life is at work in you.  2 Corinthians 4:1-12

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Saturday 1.28.12

Posted on 27. Jan, 2012 by in WOD2

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

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

Strength: Shoulder Press 5-5-5-5-5

Compare DWOD to 11.10.11

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD starting this Saturday, January 28th. This will occur every Saturday for the next 6 weeks. 

Saturday Schedule beginning January 28th.
9:00am CrossFit WOD (Open Gym-Coaches participating in the WOD)
10:oo-10:30am WOD with GOD (Coed)

Now what I am commanding you today is not too difficult for you or beyond your reach.  It is not up in heaven, so that you have to ask, “Who will ascend into heaven to get it and proclaim it to us so we may obey it?”  Nor is it beyond the sea, so that you have to ask, “Who will cross the sea to get it and proclaim it to us so we may obey it?”  No, the word is very near you; it is in your mouth and in your heart so you may obey it. ~Deuteronomy 30:11-14

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Friday 1.27.12

Posted on 26. Jan, 2012 by in WOD2

21-15-9 reps for time of:

Power Cleans (155/105)
Chest to Bar Pull ups

Strength:
4 rounds not for time of:
Front Squat + Back Squat (4 reps + 8 reps)

Perform 4 reps Front Squat then immediately rack the weight and perform 8 Back Squats at the same weight.  Post loads to comments.

MWOD-Mechanical faults in the pull-up

What The World Eats

“Obesity Epidemic May Have Peaked in U.S.” from NPR

“The Solution and the Problem Are the Same Thing” from CPM Fitness

CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD starting this Saturday, January 28th. This will occur every Saturday for the next 6 weeks. 

Saturday Schedule beginning January 28th.
9:00am CrossFit WOD (Open Gym-Coaches participating in the WOD)
10:oo-10:30am WOD with GOD (Coed)

“What it comes down to is that success demands singleness of purpose. Some call it mental toughness; I think it is singleness of purpose and, once you have agreed upon the price that you and your family must pay for success, it enables you to forget that price. It enables you to ignore the minor hurts, the opponent’s pressure and the temporary failures.”~Vince Lombardi

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Thursday 1.26.12

Posted on 25. Jan, 2012 by in WOD2

5 rounds for time of:

15 Clapping Push Ups
30 Double Unders

Strength: Bench Press 2-2-2-2-2-2 (resting 60 seconds between sets).  Add 5 lbs. from last cycle HERE

Sound Familiar to CrossFit Murphy?”All in the Family” with Brenda Glidden, CrossFit Journal preview video [wmv] [mov

Top Ten Reasons Not To Try CrossFit Murphy

Legendary-Video

 Truth or Lies?-CrossFit Lisbeth

Bacon Egg Muffins

If your workout doesn’t scare you, it’s not hard enough. If it scares you into staying home, then you’re not hard enough.”~Greg Glassman

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Wednesday 1.25.12

Posted on 25. Jan, 2012 by in WOD with GOD

Hard work pays off.  If you work hard at anything, you will get better at it.  Something that you see get better is always encouraging.  If you persist and continue to dedicate time into something, you will definitely see results.  We see this happen all the time in the gym, but it doesn’t have to only take place in here.  It can be at work, at home, etc..  Make sure you motivation is right and set goals for yourself.

But as for you, be strong and do not give up, for your work will be rewarded.” 
2 Chronicles 15:7

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