Sunday 6.3.12

Posted on 05. Jun, 2012 by in Uncategorized, WOD with GOD

I am the worse to call a friend or family member immediately to ask their advice.  We become too dependant on other people’s advice instead of just calling on the Lord.  We often run to the phone to call someone we depend on for advice when we need it. Do you dial the number and panic when they don’t answer.  God always has the right answers, you just have to call on him. He is always ready for us to pour out our hearts and lean on him.

‘Call to me and I will answer you and tell you great and unsearchable things you do not know.
Jeremiah 33:3

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Saturday 6.2.12

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

We make each other better! Being part of team reinforces your will to accomplish something.  Rather you are part of a sports team, work environment or a family.   Two is better than one, and three is even better.  Help each other.  If you are part of family don’t rely on one person to do everything, it takes team work.

Two are better than one,
because they have a good return for their labor:
If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.
Ecclesiastes 4:9-12

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Friday 6.1.12

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

Doubt is something we all wrestle with. Does it mean we have lost faith or fighting for it. When we pray for faith does God give us faith or an opportunity to be faithful? We pray for patience, Does God give us patience or the opportunity to be patient. We all want to be spoon fed everything we ask for. But if it came easily, would we appreciate it? Don’t doubt God hears our prayers.

Jesus replied, “Truly I tell you, if you have faith and do not doubt, not only can you do what was done to the fig tree, but also you can say to this mountain, ‘Go, throw yourself into the sea,’ and it will be done.
Matthew 21:21

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Tuesday 6.5.12

Posted on 04. Jun, 2012 by in WOD2

3 rounds each for time of:

Every 6 minutes complete:

400 M Run
21 Thrusters (95/65)
Max reps pull ups

Post time for each round and total pull ups to comments.

Strength: Sumo Deadlift 5-5-5-5

Work Ethic Calculator

Run Faster With Less Training Time: New Research on 10-20-30 Method

The Beginner Mentality

Josh Everett and CrossFit Kids – video [wmv] [mov]

Top 10 Performance Tips For CrossFitters

1) Figure out what exactly motivates you & embrace it. “The people around me and the constant watchful eyes”

2) Have some goals, mostly short term, performance oriented ones that can be measured. “I want to finish an RXd Annie in under 10 minutes by May”

3) Smile and laugh maybe even dance a little. This isn’t war; it is simply playing with odd objects with your friends. Enjoy it.

4) Learn how to implement deep, diaphragmatic breaths throughout your training . When everyone else is struggling to recover…you will be controlling your flow of oxygen.

5) Have an optimistic mindset. Really, what benefit is it to be negative? Or to speak negatively to yourself? “I have prepared myself and I am going to crush this Deadlift”

6) Focus on the movement/skill @ hand. In that moment pick a cue word, reducing the complexity. “UP” “SHRUG” “HIPS” “POP”

7) Keep notes in your journal about how you felt that day, 1 area to improve on & 2 strengths. “Running– sloppy: Front Squat- PR: Shoulder Mobility- felt great”

8 ) After a max effort, your form is a little ugly (or really ugly). When you’re done…strip the weight (most of it or all of it) and knock out 3 perfect, clean reps. Then go high-five someone.

9) Spend some time prepping your mind before or during warm-up. Set your intentions. “Why am I here? What do I want to accomplish today?”

10) Seek coaching. Be open to tips and advice. You Crossfit to learn about yourself and push your limits. When you think you are perfect… go renew your membership at Gold’s Gym.

~Fletcher’s Fitness

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Monday 6.4.12

Posted on 03. Jun, 2012 by in WOD2

As many reps as possible in 10 minutes of:

Snatch (75/55) 30 reps
Snatch (135/75) 30 reps
Snatch (155/95) 30 reps
Snatch (185/115) as many reps as possible in time remaining

Reps can be power or squat snatch.

Post total reps to comments.

Strength: Back Squat 3 x 3 @ 85%

Gripping the Bar” with Mike Burgener, CrossFit Journal preview video [wmv] [mov

Goals For CrossFit-CrossFit Brisbane

Avoiding Metabolic Derangement

“Stick to the basics and when you feel you’ve mastered them it’s time to start all over again, begin anew — again with the basics — this time paying closer attention.”~Greg Glassman

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Sunday 6.3.12

Posted on 03. Jun, 2012 by in WOD2

Rest Day

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Saturday 6.2.12

Posted on 01. Jun, 2012 by in WOD2

“Blind Date”

You don’t know what you get until you show up!!

Powerlifting: Maximal Effort Method” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov]

Lean Gains & CrossFit Football

Don’t Eat Toxins

Bodybuilders Are Weird

Saturday Schedule:

8:00am-Nutrition Workshop
9:00-CrossFit WOD (WOD begins at 9:05am/warm up begins at 8:50am)

“The difference between who you are and who you want to be…is what you do”.

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Friday 6.1.12

Posted on 31. May, 2012 by in WOD2

3 rounds each for time of:

Row 500
50 Double Unders

Rest 3 minutes between efforts.

Strength: Snatch Balance (work to heavy single)

Skill: 4 x Max Muscle Ups

CrossFit For Hope

Looking Back: Regionals 2012

Training vs. Testing

New York Plans to Ban Sale of Big Sizes of Sugary Drinks

The Benefits Of High Intensity Training-New York Times

Using Active Rest To Build More Muscle

 “Align yourself with people that you can learn from, people who want more out of life, people who are stretching and searching and seeking some higher ground in life.”~Les Brown

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Thursday 5.31.12

Posted on 31. May, 2012 by in WOD with GOD

In Galatians 6:9, the apostle Paul tells us to not lose heart and grow weary.  Although we have times in life where everything is going smooth, most of the time we are fighting spiritual battles.  Life is a struggle and Satan works to destroy and defeat us.  He knows his fate so what does he have to lose.  Satan wants to take us down with him.  Don’t give up, remember God’s promise to you, his child.  He never said we wouldn’t have troubles or hardships but he has promised that he will be with us.


But now, this is what the Lord says—
    he who created you, Jacob,
    he who formed you, Israel:
“Do not fear, for I have redeemed you;
    I have summoned you by name; you are mine.
 When you pass through the waters,
    I will be with you;
and when you pass through the rivers,
    they will not sweep over you.
When you walk through the fire,
    you will not be burned;
    the flames will not set you ablaze.
Isaiah 43:1-2

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Thursday 5.31.12

Posted on 30. May, 2012 by in WOD2

Every minute on the minute for 20 minutes perform:

10 Toes to Bar every even minute
Muscle Cleans to Push Press every odd minute

Devote 15 minutes to work on a skill or mobility/recovery


World Records Across The CrossFit Games Regionals

10 Habits For Long-Term Weight Loss Maintenance-Grass Fed Girl

Grass Fed versus Grain Fed Debate-CNN Health

Why Do So Many Athletes Tear Their ACLs?

Strong And Fast-CrossFit Santa Cruz

Nutrition workshop this Saturday, June 2 at 8:00am.

“The good Lord gave you a body that can stand most anything. It’s your mind you have to convince.”~Vincent Lombardi

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