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Saturday 10.1.11

Posted on 30. Sep, 2011 by in WOD


Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Air squats

Compare to 12.15.10

Final episodes of the 2011 Reebok CrossFit Games to be re-aired on ESPN2 Monday, October 3 from 8pm-10pm ET- video [wmv] [mov]

“Is Junk Food Really Cheaper?” from the New York Times.

“There’s no substitute for guts.” — Bear Bryant

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Friday 9.29.11

Posted on 29. Sep, 2011 by in WOD

Clean and Jerk-1-1-1-1-1 (work to a heavy single) 
Snatch-1-1-1-1-1 (work to a heavy single)

Skill-Halting Clean Deadlift+Mid Thigh Clean

…or make up missed day.

“10 Things To Improve Your Clean and Jerk” from Sage Burgener.

Michael Giardina and Chuck Carswell on Thursday’s HQ Snatch 1-1-1-1-1-1 WOD [wmv] [mov]

4:30-5:30 CrossFit WOD
5:30-7:00 CrossFit WOD(Open Gym)

9:00am CrossFit WOD

The difference between failure and success is doing a thing nearly right and doing it exactly right.~Edward C. Simmons

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Thursday 9.29.11

Posted on 29. Sep, 2011 by in WOD with GOD

Have you been let down by a role model or an authority figure in your life?  How did this affect you relationship with God and your outlook  on life?  People can inspire us but we can’t put our faith in them.  People are not exempt from making mistakes.  They will let you down and disappoint you.  We are to draw our inspriration from Christ alone.  Only then will our strength by renewed day by day when trust in Him. 

Do not conform to the pattern of this world, but be transformed by the renewing of your mind.
 Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.
Romans 12:2

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Wednesday 9.28.11

Posted on 29. Sep, 2011 by in WOD with GOD

Have you ever been in a difficult situation and found yourself making promises to God?  Did you keep those promises or when things got better did you forget about them?  Often when we find ourself on our knees in prayer over a situation, we might promise to change something if God would answer our prayer.  If we knew God and what His word says, we would realize that He doesn’t demand us to make bargains over answered prayer.  God is God.  It is that simple.  He knows all things.  We have free will to come to Him.  He is always there but we often only dig in deep in our time of need.  How would you feel if your kids only came to you when they needed something?  Are we selfish and one-sided in our relationship with God? 

“There is no one holy like the LORD;
   there is no one besides you;
   there is no Rock like our God. “
   1 Samuel 2:2

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Thursday 9.29.11

Posted on 28. Sep, 2011 by in WOD

500 M Row
Run 1 mile
30 Weighted box jumps
5 Power Cleans (85% of max)

Compare to 12.17.10

Understanding Planche Strength” with Dusty Hyland, CrossFit Journal preview video [wmv] [mov]

I’ve never known a man worth his salt who in the long run, deep down in his heart, didn’t appreciate the grind, the discipline… I firmly believe that any man’s finest hour – this greatest fulfillment to all he holds dear is that moment when he has worked his heart out in a good cause and lies exhausted on the field of battle, victorious.
~Vince Lombardi

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Wednesday 9.28.11

Posted on 27. Sep, 2011 by in WOD

10-8-6-4-2 reps of the KB complex:

Left arm snatch
Left arm overhead squat
Left arm swing
Right arm snatch
Right arm overhead squat
Right arm swing
400 M Run

Perform a 400 M Run after each set (10-400-8-400-6-400-4-400-2-400)

For time:

2011 Reebok CrossFit Games episodes on ESPN2 Wednesday, September 28th from 8-10pm EST- video [wmv] [mov]

Come out and Play-CrossFit Lisbeth-For all those CrossFit Beginners

“Discipline is remembering what you want.”~David Cambell

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Tuesday 9.27.11

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

Samuel was the prophet that God sent to annoint king David.  Samuel was a very special person that God used.  What you might not know about Samuel was that his mother Hannah struggled with getting pregnant with him.  She was married to Elkanah who was marrried to two wives.  This is against God’s will, in Genesis 2:24,” A man will leave his father and mother and be united to his wife , and they will become one flesh.”  Two can’t become one when there is three.  Hannah was taunted by the other wife, Peninnah because she had children.  Hannah wept and prayed for a child. Wherefore it came to pass, when the time was come about after Hannah had conceived, that she bare a son, and called his name Samuel, saying, Because I have asked him of the LORD.”  1 Samuel 1:20

This is proof that God hears and answers prayers.  We all can be bitter about something in our life but God can use it for good and bring forth something far greater beyond our imagination.  Don’t let bitterness take root and build.  Take it to cross and lay it at the feet of Christ and feel the weight lifted off.

And she was in bitterness of soul, and prayed unto the LORD, and wept sore.  1 Samuel 1:10

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Tuesday 9.27.11

Posted on 26. Sep, 2011 by in WOD

For time:

10 Rope climbs
20 Muscle ups
30 Handstand push-ups

Movements can be performed in any rep scheme.

Strength: Rack Jerk 1-1-1-1-1

“Shoulder Mobility” with Coach Mike Burgener – video [wmv] [mov]

Building A Strong Shoulder Girdle, Bill Star, CrossFit Journal

“Success is the sum of small efforts, repeated day in and day out.”~Robert Collier

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Monday 9.26.11

Posted on 26. Sep, 2011 by in WOD with GOD

Hardship, persecution, calamities can happen in an instant.  Sometimes they are a long trial that drain us emotionally, physically and mentally.  Or, sometimes they come out of nowhere leaving us wondering what just happened.  Whatever the case may be, they will happen at some point.  Life changes constantly but God is the only constant that will never change.  God’s power is made perfect in our weakness.  He gives us grace when nothing else is there to help us, He is there. 

 “My grace is sufficient for you, for my power is made perfect in weakness” 2 Corinthians 12:9

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Monday 9.26.11

Posted on 25. Sep, 2011 by in WOD

Complete 8 rounds:

Sprint a 20 yards – 40 yards– 20 yards Shuttle Drill

-Rest 45 seconds between rounds.
-For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. 

Post fastest and slowest round to comments.

Front Squat-Find 20 rep max
Weighted Pull ups 3-3-3-3-3

CrossFit commercial from the CrossFit Games on ESPN2 – video [wmv] [mov]

Austin Malleolo and Spencer Hendel on Deadlift 3-3-3-3-3 WOD – video [wmv] [mov]

“It’s not enough that we do our best; sometimes we have to do what’s required.”~Sir Winston Churchill

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