Thursday 1.12.11

Posted on 11. Jan, 2012 by in WOD2

“Filthy 50″

50 Box jumps (24/20)
50 Jumping pull-ups
50 Kettlebell swings (53/35)
50 Walking lunges
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders

For time:

Compare to 4.22.11

WOD Demo with CrossFit New England by Again Faster Equipment – video [wmv] [mov]

Don’t ask yourself what the world needs; ask yourself what makes you come alive.  And then go and do that.  Because what the world needs is people who have come alive.  ~Attributed to Howard Thurman

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Wednesday 1.11.12

Posted on 11. Jan, 2012 by in WOD2

One round consists of:

1 Handstand Push Up
1 Strict Chin Up
3 Handstand Push Ups
3 Strict Chin Ups
5 Handstand Push Ups
5 Strict Chin Ups

5 rounds for time:

Strength: Back Squat 3-3-3-3-3

We do apologize for the website being down.  We have been working diligently to get it back up.  Thank you for your patience.

WOD with GOD

Franks Strength-Video

Rich Froning Jr. prepares for the CrossFit/USAW Weightlifting Open – video [wmv] [mov]

Paleo-friendly tips for carb-lovers

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 Changes effective today:

Monday-Wednesday-Friday
8:15-9:15am CrossFit WOD-This will take the place of the 9:00am WOD.  Saturday will stay normal schedule.

Tuesday/Thursday 6:00am will be discontinued until further notice.

“If you have nothing else to do, look about you and see if there isn’t something close at hand that you can improve! It may make you wealthy, though it is more likely that it will make you happy.”~George Matthew Adams

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Tuesday 1.1.12

Posted on 11. Jan, 2012 by in WOD2

“Team WOD”

Teams of 3 complete the 2 rounds of each of the following:

As many reps as possible in 3 minutes of:
15 M Prowler Push
Rest 1 minute
10 M Sled Row
Rest 1 minute

then…

Row (cals)
Rest 1 minute
KB Power Snatches
Rest 1 minute

Post total reps to comments.

We acquire the strength we have overcome.~Ralph Waldo Emerson

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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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