Thursday 12.29.11

Posted on 28. Dec, 2011 by in WOD2

8 rounds of:

Run 400 meters (MHS Track)

Rest 90 seconds

Post total time to comments not including 8th rest

Bring a stopwatch to gym.

Compare to 8.17.11

Strength: Rest Day

Skill: Post WOD Nutrition

Chris Spealler-Passion!

The Ironpundit: The Secrets of Strength and Barbell Training

“Seven Steps to Success
1) Make a commitment to grow daily.
2) Value the process more than events.
3) Don’t wait for inspiration.
4) Be willing to sacrifice pleasure for opportunity.
5) Dream big.
6) Plan your priorities.
7) Give up to go up.”
~John C. Maxwell
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Wednesday 12.28.11

Posted on 28. Dec, 2011 by in WOD


21-15-9 reps for time of: 

Front Squat 135
KB Swings (70/53)
Knees to Elbows

Strength: Back Squat 5-5-5

Good resolutions are simply checks that men draw on a bank where they have no account.~Oscar Wilde

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Wednesday 12.28.11

Posted on 27. Dec, 2011 by in WOD with GOD

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Tuesday 12.27.11

Posted on 26. Dec, 2011 by in WOD

Max Handstand Push Ups in 5 minutes
Max Pull Ups in 4 minutes
Max Paralette Push Ups in 3 minutes
Max Supine Barbell Row in 2 minutes
Max Ring Dips in 1 minute

Skill: Nutrition

Resume regular schedule.
NO 6am classes this week. 

Five Things You Should Stop Doing in 2012” by Dorie Clark, The Harvard Business Review.

What if the Secret to Success Is Failure?” by Paul Tough, The New York Times.

Many people look forward to the new year for a new start on old habits. ~Author Unknown

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Monday 12.26.11

Posted on 25. Dec, 2011 by in WOD with GOD

Whatever you are going through in life know this fact. If Christ is for us who can be against us? We have already won the battle because of what Christ did for us. He is our ultimate Saviour from any storm we have on this earth. Nothing can separate you from His love.

No, in all these things we are more than conquerors through him who loved us. For I am convinced that neither death nor life, neither angels nor demons, neither the present nor the future, nor any powers, neither height nor depth, nor anything else in all creation, will be able to separate us from the love of God that is in Christ Jesus our Lord.~Romans 8:37-39

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Monday 12.26.11

Posted on 25. Dec, 2011 by in WOD

400 M Run
20 Box Jumps
30 Burpees
40 Ground to overhead(95/65)
50 Push ups (de load)
400 M Run

For time:

Strength: Deadlift 1-1-1-1-1  

“Heavy Bench, Heavy Lunge Workout” with Rob Orlando – video [wmv] [mov]

Holiday Schedule Changes:
Monday 12/26
9:00am No Class
4:30 No Class
5:30 CrossFit WOD
6:30 CrossFit WOD 
Tuesday/Thursday NO 6am Classes
All other classes will run regular schedule this week unless otherwise posted.  

For as the Father has life in himself, so he has granted the Son also to have life in himself. ~John 5:26

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Sunday 12.25.11

Posted on 24. Dec, 2011 by in WOD


Rest Day

WOD with GOD

Merry Christmas!!

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Sunday 12.25.11

Posted on 24. Dec, 2011 by in WOD with GOD

Today is Christmas! Because Christ came we have every reason to rejoice! A couple of years ago I wrote this and I have kept it in my Bible. I am by no means a poet but this is something I want to share with you.

Before the beginning of time, God already knew,
He would have to send his only begotten Son for me and you.
His precious investment was brought to earth by a virgin Mary,
He would die on a cross, so no longer our sins we would have to carry.
When we celebrate his birth, remember his death.
He said “It is finished” in his last breath.~ A. Laney

Enjoy your family and celebrate Life, Jesus is our joy and our peace!

“And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.” ~Luke 2:8-12

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Saturday 12.24.11

Posted on 24. Dec, 2011 by in WOD with GOD

In Matthew 18:12-14, What do you think? If a man owns a hundred sheep, and one of them wanders away, will he not leave the ninety-nine on the hills and go to look for the one that wandered off? And if he finds it, truly I tell you, he is happier about that one sheep than about the ninety-nine that did not wander off. In the same way your Father in heaven is not willing that any of these little ones should perish.
This time of the year we hear about the shepherds who came to see Jesus. Did you know Jesus is the good shepherd that laid down his life for his sheep. Read this out of John and know the shepherd knows where to find you. He loves you and cares for you.
“Very truly I tell you Pharisees, anyone who does not enter the sheep pen by the gate, but climbs in by some other way, is a thief and a robber. The one who enters by the gate is the shepherd of the sheep. The gatekeeper opens the gate for him, and the sheep listen to his voice. He calls his own sheep by name and leads them out. When he has brought out all his own, he goes on ahead of them, and his sheep follow him because they know his voice. But they will never follow a stranger; in fact, they will run away from him because they do not recognize a stranger’s voice.” Jesus used this figure of speech, but the Pharisees did not understand what he was telling them.
Therefore Jesus said again, “Very truly I tell you, I am the gate for the sheep. All who have come before me are thieves and robbers, but the sheep have not listened to them. I am the gate; whoever enters through me will be saved. They will come in and go out, and find pasture. The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full.
“I am the good shepherd. The good shepherd lays down his life for the sheep. The hired hand is not the shepherd and does not own the sheep.  So when he sees the wolf coming, he abandons the sheep and runs away. Then the wolf attacks the flock and scatters it. The man runs away because he is a hired hand and cares nothing for the sheep.

“I am the good shepherd; I know my sheep and my sheep know me— just as the Father knows me and I know the Father—and I lay down my life for the sheep. I have other sheep that are not of this sheep pen. I must bring them also. They too will listen to my voice, and there shall be one flock and one shepherd. The reason my Father loves me is that I lay down my life—only to take it up again. No one takes it from me, but I lay it down of my own accord. I have authority to lay it down and authority to take it up again. This command I received from my Father.”~John 10:1-18

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Friday 12.23.11

Posted on 24. Dec, 2011 by in WOD with GOD

As Christmas gets closer, I almost get sad because it goes by so fast. Many people have different feelings of Christmas. Some people hate the holiday because all it means to them is a big hassle and it drains their wallets. While it is evident that we all get wrapped up in the shopping and tree decorating and cookies…What does the Christmas holiday mean to you. First of all it should not be just a holiday but an extension of everyday life. Every day is a gift from God.   I love the Christmas decorations and the lights. It sparks an excitement and the fun that comes with each glimmer and sparkle.

“Over the years, the Christmas tree has become a symbol of Christ as the “tree of life.” Through the birth of Jesus, believers have been given God’s gifts of life, light and wisdom. Legend has it that Martin Luther began the tradition of decorating trees to celebrate Christmas. One crisp Christmas Eve, about the year 1500, he was walking through snow-covered woods and was struck by the beauty of a group of small evergreens. Their branches, dusted with snow, shimmered in the moonlight. When he got home, he set up a little fir tree indoors so he could share this story with his children. He decorated it with candles, which he lighted in honor of Christ’s birth.”

Celebrate the reason for the season and that is Jesus Christ!

For as the Father has life in himself, so he has granted the Son also to have life in himself. ~John 5:26

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